The ADHD 5-Step Task Master Plan: Boost Productivity Without Burnout
You don’t need more willpower.
You need a plan that works with your ADHD brain.
This free step-by-step guide helps you calm your nervous system, focus on what matters, and finally follow through—without running yourself into the ground.
Created by Jen Barnes, MSW, LICSW/LCSW, an ADHD-informed therapist with 25+ years in the mental health field.
Still Stuck—Even Though You’re Always Busy?
If you’re a high-achieving woman with ADHD, you probably don’t struggle to get things started—you struggle to stay focused, prioritize what actually matters, and finish without burning out.
You try to manage the chaos with planners, color-coded lists, and late-night catch-up sessions, but somehow your brain keeps pulling you toward the next shiny thing.
Meanwhile, the important stuff—the deep, meaningful work—keeps slipping through the cracks.
This isn’t about lack of discipline or needing to push harder. It’s about an ADHD nervous system stuck in survival mode.
A Simpler Way to Stay Focused,
Follow Through, and Feel Balanced
That’s why I created The ADHD 5-Step Task Master Plan—a proven, neuroscience-based system designed to help ADHD professional women regulate their energy, get focused, and finally complete what they start.
Each step builds on the last so you can:
✅ Calm your nervous system before diving in
✅ Clarify priorities so your energy goes where it counts
✅ Make boring tasks more engaging (without adrenaline crashes)
✅ Build momentum and finish with confidence
You’ll learn to work with your ADHD—not against it—and experience the kind of productivity that actually feels good.
What You’ll Discover Inside
This isn’t another “time management hack.” It’s a focused, ADHD-friendly approach that helps you:
Reclaim control of your day by grounding your nervous system first
Break free from scattered focus and find your flow again
Identify the right tasks for your energy level and priorities
Turn boring or overwhelming work into something doable
Build real follow-through — without pushing yourself to exhaustion
You’ll walk away with a clear, repeatable plan you can use every day to get things done without burning out or beating yourself up.
About Jen Barnes, LICSW — ADHD-Informed Mental Health Professional
I’m Jen Barnes, MSW, LICSW, an ADHD-informed therapist with over 25 years in the mental health field. I support high-achieving adult women with ADHD who feel exhausted from over-functioning, self-doubt, and carrying more than their nervous system can sustain.
Neuroscience-Informed, Nervous System–Based ADHD Support
My approach integrates neuroscience, Internal Family Systems (IFS), and somatic, nervous-system-informed methods to support both focus and emotional safety.
Late-Diagnosed ADHD: Lived Experience That Informs My Work
I’m also a late-diagnosed ADHD woman myself. For years, I masked through people-pleasing, perfectionism, and high achievement — appearing capable on the outside while quietly paying the cost internally. That lived experience deeply informs how I work and how I help women create change that is sustainable, compassionate, and real.
You Deserve a System That Supports Your Brain—Not One That Shames It
Stop trying to “do more” and start doing what matters most with focus, energy, and ease.
Want more ADHD-friendly productivity tools?
Check out my YouTube channel for tips.
© 2023-2026 Jen Barnes and Pathways to Wellness University