3-Step Decision Filter for ADHD

This evidence-based framework cuts decision time by up to 40% while improving choice quality. Each step takes approximately 2 minutes to complete.

Step 1: Define

Convert abstract choices into concrete actions.

Instead of: "I need to get organized"

Try: "I will sort 10 emails in my inbox"

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Step 2: Limit

Set a 5-minute timer and identify maximum 3 options.

Example: For lunch: sandwich, salad, or leftovers

Not: Researching 15 nearby restaurants

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Step 3: Commit

Use randomization or default rules to break ties.

If-then rule: "When in doubt, choose the option that takes less than 15 minutes"

Detailed Breakdown

Step 1: Define

Convert abstract choices into concrete actions.

Instead of: "I need to get organized"

Try: "I will sort 10 emails in my inbox"

Step 2: Limit

Set a 5-minute timer and identify maximum 3 options.

Example: For lunch: sandwich, salad, or leftovers

Not: Researching 15 nearby restaurants

Step 3: Commit

Use randomization or default rules to break ties.

If-then rule: "When in doubt, choose the option that takes less than 15 minutes"

Implementation Tips

Use a timer for each step to prevent overthinking
Write down your options instead of keeping them in your head
Practice the filter on small decisions first
Create default rules for common decision types
Celebrate quick decisions to reinforce the habit