What is the 10/3 Rule for ADHD?

Managing ADHD can feel like juggling spaghetti – messy and downright impossible some days. For those living with it (or the family members trying to help), it’s all about finding strategies that actually stick. Sure, medication and therapy are great, but sometimes the real game-changers are the simple hacks. Enter the 10/3 Rule – a prioritisation trick that’s turning heads in Australia’s ADHD community for being both practical and, dare we say, genius. But what’s the deal with this rule, and how can it help tame the ADHD chaos? Let’s break it down.

What’s the 10/3 Rule?

Think of the 10/3 Rule as a decluttering tool for your brain. Got a long to-do list that’s making you panic? Here’s the fix: List 10 things you’d like to do today, then pick the top 3 that actually matter. Boom. That’s it. Focus on those three, and suddenly your day feels way less overwhelming. The best part? It’s flexible and forgiving – no rigid rules here, just a handy cheat code for managing life’s madness.

Designed with ADHD in mind, the 10/3 Rule helps cut through the noise and zoom in on what truly needs attention. Spoiler alert: It’s not just for ADHD – if you’ve ever stared at a packed schedule and cried a little inside, this hack is for you too.

How Does It Work?

Step one: Brain dump. Write down everything on your mental hamster wheel – errands, work tasks, random stuff like “finally fix that squeaky door.” Getting it out of your head frees up brain space and helps calm that swirl of anxiety. Then comes the magic. Out of the 10, pick your top 3 non-negotiables – the things that will actually make your day feel productive. Maybe it’s finishing that report, calling your kid’s teacher, or finally folding the laundry mountain.

Here’s why this works. Long to-do lists can send anyone into task paralysis, but especially people with ADHD. Narrowing it down to three priorities makes the day feel doable. And here’s the kicker – once you crush those three, you can tackle the rest of the list if you’re feeling ambitious. Bonus points for the extra dopamine hit when you cross off extras.

As a bonus tip, you can implement another 10/3 Rule to help you get through those tasks. Work for ten minutes, take a break for three minutes.

Making It a Habit

Parents, this rule can be a lifesaver for kids with ADHD, and that’s why it’s generally a favourite for every ADHD psychologist in Melbourne. Sit together in the morning (or evening) and make the list a team effort. It’s a great way to teach decision-making and prioritisation – plus, it makes you look like a parenting pro. Adults? Pair this rule with planners, sticky notes, or phone reminders to keep the system ticking along.

Just remember: Consistency is key, but perfection isn’t the goal. Some days you may only get through one task, and that’s okay. Other days, you’ll smash the list like a productivity rockstar. The 10/3 Rule thrives on its flexibility – it’s about progress, not perfection.

Why It Works for ADHD

Let’s be real – ADHD is all about finding clever workarounds to tackle life’s curveballs. The 10/3 Rule doesn’t promise miracles, but it does offer clarity and control in the face of chaos. By breaking the day into manageable chunks, it helps reduce stress, improve focus, and even boost confidence. Small wins lead to big momentum – and who doesn’t want more of that?

So, whether you’re an adult just trying to get through the day without losing your keys (again) or a parent helping your child find their groove, the 10/3 Rule is worth a shot. Give it a try, stick with it, and watch how a little prioritisation can make a big difference in your daily life. Who knew three tasks could feel like a superpower?