Podcast Summary: Overcoming Distractions – Thriving with ADHD, ADD

Episode: The Power of the Not-To-Do List for the Busy Adult with ADHD
Host: David A. Greenwood
Date: December 1, 2025

Episode Overview

In this solo episode, David A. Greenwood explores the powerful concept of the "Not-To-Do List"—an essential tool for busy professionals and entrepreneurs with ADHD. Instead of continually adding more tasks, Dave argues that success, productivity, and reduced stress can often be achieved by deciding what not to do. He shares practical strategies, personal anecdotes, and insights on why identifying and eliminating energy-draining or unnecessary tasks is as important as setting clear goals.

Key Discussion Points and Insights

The Value of Saying "No" (02:00–05:20)

• Busy lives and ADHD brains: Dave acknowledges that ADHD brains are often filled with dozens of ideas and tasks, many of them genuinely interesting, but it’s impossible—and unwise—to try to do it all.
• Learning to say no: By confidently saying no to certain tasks, professionals can focus their energy on what truly matters, leading to greater productivity and less stress.
  • Quote: “Sometimes, it’s what we say no to that can make some of the most important impact in having us feel fulfilled and less stressed out.” (03:55, Dave Greenwood)
• Workplace anecdote: Dave shares a story about a nonprofit executive director who was advised by fundraising consultants to stop doing everyday chores (like washing dishes) and prioritize tasks only he could achieve—like major fundraising.

Prioritization and Clarity (06:45–11:30)

• The importance of clarity: Dave urges listeners to clarify their core priorities before building a Not-To-Do List. Narrowing focus prevents spreading oneself too thin.
  • Quote: “We need clarity. And I think this can be a challenge for many of us with ADHD.” (07:20, Dave Greenwood)
• Book reference – The Science of Scaling (08:30): Dave highlights this book’s focus not on what to do, but on what to stop doing, including drastic corporate decisions to eliminate entire divisions to sharpen business focus.
• Guiding exercise: Dave suggests identifying your “top three priorities” and questioning which tasks or responsibilities genuinely deserve your highest-quality energy.

Energy Drainers and Unproductive Habits (12:00–17:38)

• Identifying what to avoid: Dave encourages categorizing “energy drainers”—tasks that exhaust but add little value. Common examples:
  • Checking email first thing in the morning (for some)
  • Responding to work messages 24/7
  • Saying yes out of guilt or obligation
  • Working through lunch without breaks
  • Dropping everything for others’ demands
  • Quote: “Doing the stop, drop and roll for everybody—these habits should be on your not-to-do list.” (14:05, Dave Greenwood)
• Personalization matters: Dave admits he now checks email in the morning but recognizes it’s not for everyone, illustrating that Not-To-Do items can be highly personal.
• Time wasters: Endless meetings without clear purpose, constant notifications, over-researching, and perfectionism all make fake productivity.

Delegation, Automation, and Batching (17:40–20:35)

• Delegation & automation as antidotes: Dave highlights that technology or delegation can relieve the ADHD brain from repetitive, low-value work. Examples include:
  • Using calendar scheduling tools (e.g., Calendly)
  • Automating invoice reminders for entrepreneurs
  • Batching similar tasks to reduce cognitive load

Boundaries: Protecting Your Time (20:40–24:09)

• Boundary setting: Dave discusses setting (and maintaining) boundaries—both personal and professional. This could mean:
  • Refusing after-hours client calls
  • Ignoring pseudo-urgent interruptions
  • Tuning out others’ priorities that become your emergencies
  • Quote: “Large chunks of uninterrupted time are ADHD’s best friend.” (22:50, Dave Greenwood)
• Protecting deep work: Interruptions derail productivity. Dave suggests communicating boundaries clearly and practicing this skill as a muscle.

Reducing Mental Clutter (24:10–27:20)

• Mental clutter & self-doubt: Dave identifies cognitive patterns that sap productivity, including:
  • Ruminating over past mistakes
  • Rehearsing worst-case scenarios
  • Comparing oneself to others
  • Chronic people-pleasing
• Self-compassion: He recommends correcting mistakes, moving forward, and practicing self-compassion.

Weekly Reviews and Visible Reminders (27:25–31:10)

• Regular self-checks: Dave advocates for a weekly review to ask:
  • What drained me unnecessarily?
  • What should I have delegated or refused?
  • What can I stop doing next week?
• Visible not-to-do reminders: For the “out of sight, out of mind” crowd, he recommends posting visible notes (physical or digital) as ongoing reminders.
  • Quote: “If you find yourself over and over again letting people interrupt you, maybe you need to stick something in your face that says ‘Don’t let people interrupt me.’” (30:25, Dave Greenwood)

Notable Quotes & Memorable Moments

• “Sometimes, it’s what we say no to that can make some of the most important impact in having us feel fulfilled and less stressed out.”
  (03:55, Dave Greenwood)
• “We need clarity. And I think this can be a challenge for many of us with ADHD.”
  (07:20, Dave Greenwood)
• “Doing the stop, drop and roll for everybody—these habits should be on your not-to-do list.”
  (14:05, Dave Greenwood)
• “Large chunks of uninterrupted time are ADHD’s best friend.”
  (22:50, Dave Greenwood)
• “If you find yourself over and over again letting people interrupt you, maybe you need to stick something in your face that says ‘Don’t let people interrupt me.’”
  (30:25, Dave Greenwood)

Important Timestamps

• [02:00] – Introduction to the Not-To-Do List concept
• [03:30] – Nonprofit anecdote: the power of delegating low-priority tasks
• [06:45] – The necessity of clarifying top priorities before eliminating tasks
• [08:30] – Reference to "The Science of Scaling" and its radical focus on what not to do
• [12:00] – Identifying energy-drainer tasks and habits
• [17:40] – The power of delegation, batching, and automation for entrepreneurs and professionals
• [20:40] – The importance of boundaries in preserving focus and energy
• [24:10] – Addressing mental clutter and self-compassion strategies
• [27:25] – Conducting weekly reviews to refine the Not-To-Do List
• [30:25] – Using visible reminders to reinforce new habits

Takeaway Strategies

To build your Not-To-Do List:

• Clarify your highest-impact priorities
• Identify and reduce energy-draining, low-value tasks
• Delegate, automate, or batch wherever possible
• Set and protect boundaries for deep work
• Eliminate mental habits that don’t serve you
• Review your list weekly for continuous improvement
• Keep reminders visible to reinforce your intentions

Practical Wisdom:
Defining what you won’t do is as crucial as goal-setting for adults with ADHD, especially in business and high-pressure careers. By trimming the commitments that don’t align with your core priorities, you create more space for meaningful, focused progress—with less stress.