Planning and Prioritization (Executive Function Skills Explained)

Seeing the big picture—and figuring out what comes first.

Planning and Prioritization are core executive function skills that turn ideas into action, overwhelm into clarity, and competing demands into a focused path forward.
In this guide, you’ll learn:

What planning and prioritization mean in everyday life
Common challenges, especially for ADHD and other neurodivergent brains
Practical, brain-friendly strategies you can start using today
Signs that your planning skills are getting stronger

Whether you’re managing work projects, running a household, or juggling personal goals, strong planning and prioritization skills help you stay focused on what truly matters — even when life feels chaotic.

What is executive function? ->

More executive function strategies ->

Section 1. What is Planning and Prioritization (Executive Function)?

Planning and prioritization involves figuring out what needs to be done, putting tasks in order, and moving forward step-by-step. It’s the ability to mentally map collections of future actions and break goals down into strategic, actionable paths.

Let’s break this down a little more:

Planning is the ability to break down goals into actionable steps. It’s how we map out the path between where we are and where we want to be. Prioritization is about deciding which of those steps or tasks deserve attention first—especially when time, energy, or resources are limited.

Example of planning: Organizing a move across the country, creating a study plan for exams, or designing a weekly meal prep schedule.
Example of prioritization: Choosing to work on a job application before tidying your room because the deadline is tomorrow.

Planning and prioritization help us navigate competing demands, reduce stress, and stay on track. Together, they form the foundation for effective time management, task initiation, and organization.

Core Abilities:

Visualizing future steps and outcomes
breaking large goals into smaller, directly achievable tasks
Determining the urgency and importance of each task
Estimating the amount of time and energy required for various activities

Section 2. Planning and Prioritization Challenges

Many people struggle with planning and prioritization at times—especially when life gets hectic. But for individuals with executive function challenges, these struggles can feel constant and overwhelming.

Common Challenges Look Like:

“I want to do everything at once” and “I don’t know where to start”
Getting stuck on even smallest of decisions
Overcommitting and underestimating time
Jumping between tasks due to the absence of a clear purpose or plan
Feeling paralized by complex or open-ended projects

Related challenges: Procrastination | Disorganization | Task Avoidance

Section 3. The Unique Challenges for Neurodivergent Minds

For those with ADHD, autism, and other neurodivergent individuals, this skill may be underdeveloped—not due to a lack of motivation or effort, but because executive functioning tends to develop slower and operate differently in neurodivergent brains.

Neurodivergent—Specific Contributors

Time blindness: ADHD and time blindness make it hard to sequence tasks realistically or spot what’s most urgent until the pressure is extreme. Working memory challenges can make multi-step plans difficult to hold in mind.
Rigid thinking patterns: Autism and rigid thinking patterns can make adapting plans challenging, especially when unexpected changes occur.
Dyslexia and Other LD: Learning disorders can make organizing written or digital plans feel overwhelming, making it harder to create or follow structured plans.
Emotional dysregulation and perfectionism overwhelming planning capabilities
High creativity outpacing the sequencing of underlying steps
Burnout or sensory overload interfering with follow-through

The Real-Life Impact

Someone with ADHD might create an ambitious plan for a weekend project—only to realize they’ve overlooked key steps that cause them to run out of time.
Someone with autism may spend hours perfecting a plan but freeze and struggle to move forward when circumstances shift unexpectedly.

Section 4. How to Strengthen Planning and Prioritization Skills

There are endless strategies for strengthening planning and prioritization skills, so know that we can only scratch the surface here.

Strategy #1: Break big tasks into micro-tasks

Instead of listing “write report” on your to-do list, break it down into “outline report sections,” “write intro,” “draft body,” etc. This helps make big projects feel more manageable.

Related: Task Initiation | Task Breakdown Tips

Strategy #2: Use external structures

Tools like planners, apps (e.g., Todoist, Trello), or whiteboards help offload the mental work of tracking tasks. Color-coding and labels can further help with prioritization.

Strategy #3: Try time-blocking and priority lists

Allocate specific time slots for high-priority tasks, and use visual aids like priority matrices (urgent vs. important grids) to focus on what truly matters.

Related: Time Management

Strategy #4: Build in flexibility

No plan survives unchanged—learning to adjust and re-prioritize as needed helps prevent derailment when life throws a curveball.

Additional Planning and Prioritization Tips:

A. Start with a Final Destination in Mind—But Stay Flexible and Positive with the Process

Visual goal-mapping (e.g. mind maps, project scaffolds)
Prioritize choosing ‘the next right step’ over immediately fleshing out a full plan

B. Use Prioritization Frameworks that Actually Work for Your Brain

Try energy-based prioritization strategies
Use a maximum of 2-3 categories, such as: Must Do, Should Do, Can Wait
Stay realistic and avoid overloading your day with wishful thinking

C. Scaffold Planning with Visual Tools

Use planners with open-ended prompts, visual progress tracking, or plenty of brainstorming space
create structured routines around planning (i.e. planning rituals or weekly regrouping periods)

Section 5. What Progress Looks Like

Strengthening planning and prioritization doesn’t mean becoming perfectly productive, or improving in a set amount of time. It means being able to pause, reflect, and better navigate future instances planning ahead and choosing what matters.

Signs include:

Feeling less overwhelmed by large tasks
Mapping out steps without freezing
Following through on things that previously caused stalls
Feeling more confident in deciding what not to do

Tools and Supports to Help You Plan + Prioritize

ThriveMind Planner — Designed to help neurodivergent adults structure their days and track priorities
Task management apps — Consider tools like Asana, ClickUp, or Todoist
Accountability supports — Life coaches, executive function mentors, or accountability buddies can provide motivation and structure
Sensory-friendly workspaces — Reducing distractions helps maintain focus during planning

By strengthening your planning and prioritization skills, you can navigate life’s demands with greater confidence and calm. These skills aren’t about perfection—they’re about finding what works for you and building systems that support your success.

Frequently Asked Questions

Q: What is the difference between planning and prioritization in executive function?
Planning is about mapping out the steps to reach a goal, while prioritization is about deciding which of those steps matter most right now. They work best together — planning sets the path, prioritization chooses the next step.

Q: How do I know if I struggle with planning and prioritization (executive function skill)?
Signs include feeling unsure where to start, frequently switching tasks without finishing them, underestimating how long things will take, or feeling frozen when facing complex projects.

Q: What is an example of a prioritization strategy that works for ADHD?
Many people find success with “energy-based prioritization.” Instead of asking “What’s most urgent?” you ask “What can I realistically do with the energy I have right now?” This helps match your workload to your mental and physical resources.

Q: Can planning skills improve even if I’ve always struggled?
Yes. Executive function skills are trainable. Small, consistent changes — like breaking tasks into micro-steps or using external tools to track progress — can make planning easier over time.