Feeling Overwhelmed? Try This Proven Method to Finally Get Things Done

Feeling like there’s always more to do than hours in the day? You’re not alone. Struggling to prioritize tasks and manage your time effectively can leave you feeling exhausted, scattered, and unsure of where to even start. If you deal with ADHD, anxiety, or other mental health challenges—or even the nonstop busyness of motherhood—these feelings might be all too familiar.

But what if there was a way to make it all feel a little more manageable? Enter the Eisenhower Matrix: a simple tool to help you figure out what really needs your attention and what can wait, be delegated, or let go of completely.

What is the Eisenhower Matrix, and How Can It Help?

The Eisenhower Matrix is a method of prioritizing tasks to help you make decisions faster and with more confidence. It breaks tasks down into four categories based on urgency and importance, making it easier to see what needs your focus right now and what can be planned for later, delegated, or eliminated.

Here’s a quick breakdown of how the matrix works:

• Quadrant 1: Urgent & Important – These are the “must-do-right-now” tasks like meeting a deadline, addressing an urgent work issue, or responding to an emergency.

• Quadrant 2: Not Urgent, But Important – These are the tasks that matter for your long-term goals, like planning ahead, building self-care routines, or fostering relationships—but they often get overshadowed by more immediate demands.

• Quadrant 3: Urgent But Not Important – These tasks demand your attention but may not be as critical as they seem. Think answering a non-urgent email, responding to certain texts, or taking on a request that someone else could handle.

• Quadrant 4: Not Urgent & Not Important – The time-wasters and distractions, like scrolling on social media, excessive online shopping, or activities that don’t align with your goals.

Sorting your tasks into these quadrants helps you see where to focus your energy and what can be put aside, freeing up mental space and reducing that all-consuming feeling of overwhelm.

Why Executive Function Challenges Make It Hard to Prioritize

For those with executive function challenges—whether due to ADHD, anxiety, depression, or the never-ending demands of parenthood—deciding what to do and when to do it can feel nearly impossible. If your brain struggles with organizing, planning, or initiating tasks, then figuring out what to tackle first can be an overwhelming process in itself. And once overwhelmed, it's easy to find yourself doing...nothing at all.

If you have ADHD, for instance, it’s common to struggle with prioritizing because everything can seem equally urgent or equally unimportant. When your brain has trouble filtering out distractions or deciding what’s most critical, you might find yourself jumping from task to task without fully completing any of them.

For those dealing with anxiety or depression, executive functioning challenges can look different. Anxiety might have you overthinking every detail, worrying that each task must be perfect before it’s considered “done.” Depression can make even small tasks feel insurmountable, causing you to shut down before you even begin.

And let’s not forget the very real executive functioning struggles that come with motherhood. Between managing household duties, coordinating schedules, taking care of kids, and, oh yeah, trying to find time to care for yourself, it’s no wonder you might feel scattered and overwhelmed. The mental load of keeping track of everyone’s needs and schedules can leave you feeling like you’re constantly playing catch-up.

This is where the Eisenhower Matrix can be a lifesaver—helping you break tasks into manageable steps and focus on what really matters, especially when your brain is struggling to make decisions.

How the Eisenhower Matrix Reduces Overwhelm

So how exactly does this matrix help when you’re feeling overwhelmed? It comes down to clarity and prioritization.

1. It’s a Brain Dump with Structure

If you struggle with executive functioning, you know how much anxiety an endless mental to-do list can create. Writing everything down in one place can be a relief, but the matrix adds structure by helping you categorize tasks based on what’s really urgent and important. Instead of staring at a giant list of responsibilities, you can break down your to-dos and visually see what needs to be done now, what can be planned for later, and what doesn’t require your attention at all.

2. It Supports Intentional Decision-Making

When you’re overwhelmed, every task feels like it needs to happen right now. But the Eisenhower Matrix guides you to think critically about what actually requires immediate attention (Quadrant 1) and what can be more intentionally planned for later (Quadrant 2). It helps you see that it’s not about doing everything perfectly—it’s about doing what matters most.

3. It Promotes Proactive Over Reactive Thinking

For those with ADHD or anxiety, it’s easy to fall into a pattern of firefighting—putting out one fire after another without ever feeling like you’re making meaningful progress. By intentionally focusing on Quadrant 2 (Not Urgent, But Important) tasks, you build in time to work on proactive goals like self-care, learning new skills, or spending quality time with loved ones. This helps reduce the feeling of always being in “crisis mode” and creates more balance.

Practical Tips for Getting Started with the Matrix

If you’re ready to give the Eisenhower Matrix a try, here are a few practical tips:

Start Small. Begin with a simple to-do list and just a handful of tasks. Sorting your entire life’s responsibilities into quadrants can feel like a lot, so start with one area, like work or home, and go from there.

Be Honest About Quadrant 4. It’s tempting to justify certain tasks as important when they’re really distractions. If scrolling social media is taking up a chunk of your time, consider placing it in Quadrant 4. It doesn’t mean you can never do these activities, but being aware of how much time you spend on them can help you prioritize what truly matters.

Incorporate Daily Check-Ins. At the end of each day (or week), review your matrix and see what you accomplished. Did any Quadrant 2 tasks slip into Quadrant 1 because they became urgent? How can you better balance your time tomorrow?

Use Visuals to Stay Organized. The matrix is all about simplifying your priorities. Whether you use sticky notes on a board, a digital app, or a simple piece of paper, creating a visual representation of your quadrants makes it easier to see at a glance what needs your attention.

Embracing the Matrix to Create Balance

Remember, the Eisenhower Matrix isn’t about being perfect or having the “right” amount of tasks in each quadrant. It’s a tool to help you regain control when you’re feeling overwhelmed by helping you focus on what truly matters, reduce distractions, and create a sense of balance.

If you’re feeling stuck or want support in building the skills to manage overwhelm, reduce stress, and improve executive functioning, the therapists at Hive Wellness Collective are here to help. Reach out today to learn more about how we can support you in building a life that feels more intentional, organized, and grounded.