10-10-10 Rule Alternative for ADHD Decision Making

Find it hard to make decisions as an ADHD adult? Both decision-making and impulsivity can feel like a constant battle for so many of us. So today I’m taking a look at the 10-10-10 rule and offering a more tailored alternative that is perfect for us ADHDers.

Does it ever seem like your to-do list is practically shouting at you? Everything on on there seems so loud, it’s like it’s waving its hands and yelling, “Pick me! I’m the most important!” 

Perhaps it’s not your to-do list, it’s online shopping or ordering from Doordash. You’re scrolling, something catches your eye or creates that anticipatory excitement, and suddenly your brain jumps in with, “We NEED this. Right now. Drop everything and and click buy.”

Yep, same here. And that’s what we’re talking about today in Episode 293 of the I’m Busy Being Awesome podcast – a solution to help you take the guesswork and impulsivity out of decision-making.

Listen to the episode above or stream it on your favorite podcasting app. Prefer to read? No problem! Keep scrolling for a summary of the key takeaways.

In Episode 293 You Will Discover:

1. A simple, actionable framework for making decisions with ADHD.
2. How the Rule of 5s helps quiet urgency and impulsivity.
3. Practical ways to apply the Rule of 5s in daily life.

Episode 293: 10-10-10 Rule Alternative for ADHD Decision Making

Today, we’re talking about decision-making and impulsivity with an ADHD brain. Let’s be real – the combination of those two can feel like a constant battle for so many of us.

Our brains struggle to separate what’s actually important from what’s just demanding our attention in the moment, and we either:

• Spin in indecision trying to make the “right choice” 
• Avoid the whole thing altogether
• Give in to that overwhelming sense of urgency coming from the immediate reward with much less consideration of long-term impact. 

And when everything seems like it matters right now, it’s no wonder we often feel stuck and overwhelmed.

It doesn’t have to feel so chaotic. There’s a way we can step back, quiet the noise, and make decisions with clarity. And that’s exactly what we’re diving into today — a powerful framework that’s helped me cut through the overwhelm, stop spinning, and focus on what truly matters.

I’m calling it the Rule of 5s, and it’s based on four easy-to-remember questions:

• Will this matter 5 minutes from now?
• Will this matter 5 days from now?
• Will this matter 5 months from now?
• Will this matter 5 years from now?

I find this framework is like a mental reset button. It helps us pause, get perspective, and decide what’s actually worth our time, energy, and attention. It’s been so helpful for me in moments when urgency or indecision takes over, and I think you’re going to love it, too.

So, let’s dive in. First, I’ll share where I first heard another version of the idea came and how I adapted it to better support ADHD brains like ours.

What is the Rule of 5 & Where Did It Come From?

As I mentioned, this is not my original framework. The idea actually came from the 10-10-10 Rule, created by Suzy Welch

The 10-10-10 Rule is a decision-making approach that asks you to consider the impact of your choices over three timeframes: 10 minutes, 10 months, and 10 years. It’s simple and powerful—it’s incredibly helpful for slowing down and gaining clarity.

When I first heard about the 10-10-10- Rule, I thought, “This is great, but for my ADHD brain, I need timeframes that feel closer and more actionable. I need something that works in the moment when I’m stuck in urgency or spinning in decision paralysis.”

Our time horizons are so much different from those of a neurotypical brain. Time is often NOW or NOT NOW. And jumping from 10 minutes to 10 months was just too far of a leap for me.

So, I adapted it into what I call the Rule of 5. Instead of looking at 10 minutes, 10 months, and 10 years, we ask ourselves:

• Will this matter 5 minutes from now?
• Will this matter 5 days from now?
• Will this matter 5 months from now?
• Will this matter 5 years from now?

These shorter time frames of 5 minutes and 5 days help me provide a bit more structure for my brain.

It’s a way to pause and get perspective on the more immediate impact while also helping me zoom out from the immediate noise and focus on what really matters—whether it’s deciding what to do next, how to spend my energy, or whether to hit “buy” on that hoodie in my shopping cart.

The Power of Asking: “Will This Matter?”

As we know, when everything feels equally important, it’s like our brains are running a mental tug-of-war between urgency and overwhelm on one side and our rational brain on the other.

The problem is because urgency and overwhelm tag-team against the rational brain, they often win. And when urgency takes over, we lose sight of what actually matters in the bigger picture.

That’s where these four questions come in: “Will this matter 5 minutes, 5 days, 5 months, or 5 years from now?”

It’s such a simple sequence of questions, but it has an incredible ability to break through the noise. It gives us the pause we need to slow down, step back, and evaluate what’s really worth our time, energy, and resources. It’s like a spotlight for clarity when everything feels foggy.

Breaking Down Each Timeframe

Let’s talk through the framework a bit more specifically and the role each timeframe plays.

5 Minutes

This is the immediate emotional pull—the “right now” feeling to which our ADHD brains are especially sensitive.

It’s in these moments when we want to pause and ask ourselves:

• Will this thing that I want to do or say or “check real quick” actually matter 5 minutes from now?
• Is this task or decision grabbing my attention because it’s truly important, or just because it feels urgent in the moment?
• Am I chasing the short-term relief of avoiding the hard thing or the excitement of starting something new?

Let’s say I feel the pull to scroll social media instead of working on an outline for a course I’m creating.

In the next 5 minutes, scrolling might feel more satisfying. It’s quick, it’s easy, and I get that instant dopamine boost. But pausing to ask this question often reminds me: five minutes from now, what I saw on Instagram won’t matter, but if I use those 5 minutes to help me get into flow, I’ll likely feel so much better that I’ve made progress on the outline. 

5 Days

Now we’re looking at the short-term perspective.

By the end of the week, how will this decision or task impact my goals and priorities?

• Will it matter that I made time to check this 5 days from now? Or which decision would matter more?
• If I check Instagram, will this add to my stress or help lighten my load?

Using the same example, if I choose to spend that time scrolling social media instead of working on my outline, by the end of the week, I might feel swamped because I never got started. And I let that snowball, so I never actually make the progress I want.

However, if I dedicate even 30 minutes to that outline, I’m likely to see significant progress by the end of the week—and that progress will feel meaningful.

5 Months

At 5 months, we start connecting our decisions to medium-term goals.

This is where we ask:

• Will this matter 5 months from now? Which decision will have a more positive impact over the next 5 months?
• How does this choice support the things that are important to me over the next several months?
• Will this decision move me closer to my goals, or is it pulling me further away?

In this timeframe, it’s less about chasing the immediate emotional boost and more about the ripple effect.

For instance, if I’ve regularly worked on that course outline, which would lead into the next steps of creating the course, I might have finished it within those 5 months.

That progress builds momentum and supports larger goals in my business or personal growth. But if I’ve spent those 5 months falling into short-term distractions, I’ll likely feel stuck in the same spot I was in when I started.

5 Years

Finally, we zoom all the way out to the big picture.

This is where we ask the big questions:

• When I look back 5 years from now, will this decision have made a meaningful difference in my life?
• Does this choice align with the person I want to be or the life I want to create?

This timeframe is often the most clarifying. It forces us to step out of the immediate urgency and connect with what truly matters.

For example, will scrolling social media or giving into distractions matter 5 years from now? Probably not. But the progress I’ve made on a significant project? That could still be shaping my life and contributing to my success in a meaningful way.

By asking these questions, we’re not just making decisions—we’re creating perspective. Each timeframe helps us step back from urgency, look at the bigger picture, and make choices that align with our goals and values. And for ADHD brains, this shift from “right now” to “what truly matters” can be so clarifying.

Examples of the 5-5-5-5 Rule

Now, maybe you hear this social media example, and you’re thinking, “Okay…that makes sense. But I already know scrolling will not be the best use of my time. I don’t really need a framework for that.” 

If that’s the case, let’s break it down with an example that’s perhaps a little less obvious than scrolling social media.

Maybe you’re trying to decide between responding to emails that have been sitting in your inbox or reading an article for a lit review you’re doing.

Both tasks seem equally important. Both are pulling for your attention. And the more you think about it, the more overwhelmed you feel because you can’t decide where to start.

Here’s how the Rule of 5s can help in a situation like this. As I talk through the example, notice how the answer might be different for each person.

5 Minutes

Start with the immediate impact. What feels most urgent in this moment?

Maybe it’s the emails, because they’ve been sitting in your inbox, and you’re worried about leaving people hanging. Plus, it might feel more familiar and less taxing on your executive functions than doing a close reading of an article.

Or maybe it’s the lit review article, because it’s connected to a project with a looming deadline. Or the emails have a lot of emotion wrapped up in them and reading the article seems easier.

At this stage, ask yourself: Which one will matter more 5 minutes from now?

Am I reacting to an emotional pull, like the stress of seeing those unread emails pile up? Is there a real urgency here that matters long term? 

Again – 5 minutes might be too close for something like this. They both seem equally important 5 minutes out. So then we can zoom out to 5 days.

5 Days

By the end of the week, which task will have made the bigger difference? 

• If you respond to the emails, will it help you clear some mental space or move something forward that’s time-sensitive?
• If you spend the time on the article, will it contribute to meaningful progress on your lit review?

For example, if your lit review deadline is next week, focusing on that article might feel more aligned with your priorities.

However, if those emails are blocking other people from moving forward, addressing them could be the better choice. It depends on you, your goals, and your current situation. But when you pause to check in, you create that clarity for yourself.

Now, maybe at 5 days it’s still not clear. Then let’s zoom out to 5 months.

5 Months

At this stage, you’re asking: How does this decision connect to my medium-term goals? Will this matter 5 months from now?

• Will responding to the emails have a significant impact in five months? Or will they just be a blip on the radar?
• Will working on the lit review contribute to a larger goal—like completing your research, submitting a paper, or advancing in your field?

Now, I know that this can be a struggle — 5 months can seem super abstract to the ADHD brain. But when you take a moment to think about the ripple effects of your actions, it helps clarify which choice contributes to the bigger picture.

5 Years

Finally, step all the way back. When you look at this decision from the perspective of 5 years, what stands out?

• Will you remember those emails, or will they be long forgotten?
• Will the lit review article still matter because it contributed to a paper, a dissertation, or a career milestone?

Most likely, this step will highlight the bigger-picture value of spending your time on the lit review. But even here, it’s not about creating a hard-and-fast rule. It’s about using these timeframes to get clarity, not perfection.

Example 1: Choosing Where to Focus Energy in Business

In my business, the Rule of 5s has become my go-to when everything feels equally urgent. 

When I sit down to plan my week or my month, I’m often staring at a to-do list full of competing priorities—writing social media posts, outlining a course module, or recording a podcast episode. A

ll of them feel important, and my brain is yelling, “Do them all right now!” You have to do them all on MONDAY.

However, when I step back and apply the framework, I can see the bigger picture.

In 5 minutes, a quick task like writing a social media post might seem like the easiest win. But when I think about 5 days, 5 months or 5 years, it’s clear that focusing on something more impactful, like creating a course module or recording a podcast episode, will create far more value for my clients.

This clarity helps me focus my energy during my most productive hours on what aligns with my long-term goals, rather than what feels urgent in the moment. I can remind my brain that we’ll do those social media posts later on in the day after I’ve focusd on that most important work.

Example 2: Managing Impulsive Shopping Decisions

I also love this framework for shopping. We all have our different buffers of choice—those areas we turn to when we need that rush of dopamine. For some of us, it’s scrolling, for others, it’s the bag of chips, for others, it’s video games.

One of my go-to crutches is shopping. The dopamine rush of finding the perfect solution for whatever problem my brain dreamed up is real, and it’s hard to resist hitting “buy.”

This is where the Rule of 5s helps me pause and regain perspective.

In 5 minutes, buying that shiny object might feel amazing—and in 3-5 days, whenever it arrives, might seem like it matters, too. But by and large, by 5 months, I’ll probably realize that notebook or gadget is collecting dust and didn’t really solve my” “problem.”

Thinking about 5 years makes it even clearer—most of the time, those impulsive purchases won’t have mattered at all.

The framework has really helped me avoid distractions and focus on spending my time and resources on things that truly align with my goals.

Whether it’s deciding where to focus my energy in business or managing the urge to impulse shop, the Rule of 5s creates space for what I talk about often—practicing the pause.It helps me step back, see the bigger picture, and make decisions that align with what truly matters.

For ADHD brains, that pause is often all we need to shift from reacting to responding—and that can make all the difference.

Practical Tips for Using the Framework

This framework is simple and flexible, but like any new habit, it’s best to ease into it. Here are four ways to make it work for you.

• Start Small: Use the Rule of 5s for just one decision today. Whether it’s deciding what to work on next, whether to order dinner or make something from home, or whether to go out with your friend after work, the goal is to create a pause for clarity—not to overhaul your entire decision-making process.
• Write It Down: Jotting down the questions and your thoughts can make the decision feel more tangible. Try using a notebook, sticky note, or the notes app on your phone.
• Talk It Out: If writing doesn’t help, process the questions out loud with a friend, coach, or accountability buddy. Verbal processing can be especially helpful for ADHD brains.
• Give Yourself Grace: This isn’t about getting every decision “right.” It’s about creating space to think, reflect, and align with what matters most. The pause itself is a win.

Try it out!

This week, I invite you to try the Rule of 5s with one decision—big or small.

Ask yourself, “Will this matter 5 minutes, 5 days, 5 months, or 5 years from now?” See how it shifts your perspective and helps you move forward with more clarity.

I’d love to hear how it works for you! Let me know over on Instagram—I’m @imbusybeingawesome. You can leave a comment on a post for this episode or send me a DM! I can’t wait to hear about it. 

👉 Want to take these concepts further and apply them to your life? Learn more about how we can work together with my small group coaching program, “We’re Busy Being Awesome,” and one-on-one coaching.

✨ Learn my simple step-by-step approach to locking in a routine and making it stick, be sure to check out my free course, the ADHD Routine Revamp.

I’ll talk with you soon. 

Links From The Podcast

• Learn more about private coaching here
• Learn more about We’re Busy Being Awesome here
• Get the top 10 tips to work with your ADHD brain (free ebook!): here
• Discover my favorite ADHD resources: here
• Get the I’m Busy Being Awesome Planning System: here
• Get the Podcast Roadmap: here
• Take my free course, ADHD Routine Revamp here

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