As a highly sensitive person, it can be difficult to balance the many demands of life. We often feel overwhelmed by the never-ending to-do list and struggle to prioritize what truly matters. That’s where the Eisenhower’s Urgent/Important Matrix comes in. Developed by former U.S. President Dwight D. Eisenhower, this time management tool can help us identify and prioritize tasks based on their urgency and importance.

The matrix is divided into four quadrants:

  1. Important and Urgent: Tasks that require immediate attention and have significant consequences if not completed. Examples include a medical emergency or a work deadline.
  2. Important but Not Urgent: Tasks that are important but do not require immediate attention. Examples include planning for the future, setting long-term goals, or self-care activities like exercise or meditation.
  3. Urgent but Not Important: Tasks that are not important in the grand scheme of things but require immediate attention. Examples include answering non-urgent emails, phone calls, or attending unnecessary meetings.
  4. Not Important and Not Urgent: Tasks that are neither important nor urgent. Examples include mindless social media scrolling, binge-watching TV shows, or other time-wasting activities.

The goal is to focus on the important tasks and minimize or delegate the ones that are not important. Here are some pros and cons of using the Eisenhower Matrix:


  • Helps us prioritize our tasks and manage our time effectively.
  • Increases our productivity and efficiency.
  • Reduces stress and overwhelm by breaking down our to-do list into manageable chunks.
  • Helps us identify long-term goals and work towards them.


  • Can be difficult to categorize tasks accurately, especially when it comes to determining importance.
  • Can be rigid and inflexible, leading to a lack of spontaneity or creativity.
  • May not work for everyone, as some people prefer a more intuitive or flexible approach to time management.
  • Can lead to neglecting the less urgent but still important tasks, such as self-care or relationships.

As a Vancouver counsellor, I often recommend the Eisenhower Matrix as a place to start to my highly sensitive clients who struggle with overwhelm and anxiety. Here are some tips for using the matrix effectively:

  1. Start by listing all of your tasks in one place. This can be a physical planner, a digital to-do list, or even a simple piece of paper.
  2. Categorize each task based on its urgency and importance. Be honest with yourself and avoid the temptation to categorize everything as urgent.
  3. Focus on the tasks in the Important and Urgent quadrant first. These are the tasks that require immediate attention and have significant consequences if not completed.
  4. Once the Important and Urgent tasks are completed, move on to the Important but Not Urgent quadrant. These are the tasks that will help you achieve your long-term goals and improve your overall well-being.
  5. Minimize or delegate tasks in the Urgent but Not Important quadrant. These tasks are often time-wasters that do not contribute to your overall success or happiness.
  6. Avoid tasks in the Not Important and Not Urgent quadrant as much as possible. These are the activities that distract us from our goals and drain our energy.

In conclusion, the Eisenhower’s Urgent/Important Matrix is a valuable tool for highly sensitive people who struggle with task paralysis and overwhelm. By prioritizing tasks based on their urgency and importance, we can manage our time effectively and achieve our goals while maintaining our mental health. As a counsellor in Vancouver, I highly recommend this tool to anyone who wants to improve their productivity and reduce their stress levels.