Sort everything on your plate into four boxes: urgent or not, important or not. Most ADHD overwhelm comes from treating everything as urgent.
1/3 Brain-dump
Get every single task out of your head and onto the page, no order, no judgement, no editing as you go. Emptying your head matters more than the list itself.
2/3 Sort into the grid
Urgent and important goes in 'do now'. Important but not urgent goes in 'schedule'. Urgent but not important goes in 'delegate or shrink'. Neither goes in the bin.
3/3 Trust the bottom-right bin
ADHD brains love to hoard 'maybe one day' tasks that drain attention without ever getting done. They're noise pretending to be work. Delete them with confidence.