If you or someone you love has ADHD, you know that trying to get organized may require a different approach. Tasks others may find routine — like keeping a tidy home, managing a schedule, or staying focused on a task — feel overwhelming.
October is ADHD Awareness Month, and I’m passionate about helping people navigate organization with ADHD. I am a member of the Institute for Challenging Disorganization and take advantage of their classes and conferences to continually learn about how best to help my neurodivergent clients.
Below are some actionable tips to make organizing more manageable for people with ADHD.
1. Start Small
People with ADHD often feel overwhelmed by the sheer volume of tasks ahead of them, which can lead to procrastination. Start by breaking larger tasks into smaller, more manageable steps. Focus on just one room, one corner, or one drawer at a time. By reducing a big task into bite-sized portions, you're more likely to get started — and finish.
2. Use Timers
Setting a timer signals that there’s an end in sight when a project looks like it will loom on forever. By setting clear boundaries, timers also help reduce distractions and encourage a better understanding of how long tasks actually take. Chunking tasks into 10-15 minute increments can help avoid burnout and build momentum.
3. Create Designated Spaces for Essential Items
If you’re constantly frustrated by losing track of everyday items like keys, phones, and wallets, create a designated spot for these items. A hook by the front door for your keys and a small tray or bowl for your phone and wallet can help you create a habit of always returning items to the same place. This simple strategy removes the need for your brain to remember where you put things, reducing stress and making it easier to leave the house on time.
4. Declutter and Simplify Your Space
Clutter is a major source of distraction for anyone, but it can be even more distracting for people with ADHD. Less is more, and this is especially true for those with ADHD. Having fewer items in immediate view reduces visual stimuli and makes it easier to focus. Decluttering your home will remove excess distractions, but remember to start with small areas.
Using clear bins and labeling storage containers can make it easier to see what you have and where it belongs. This eliminates the "out of sight, out of mind" issue that many with ADHD face when things are tucked away in hidden places.
5. Be Compassionate with Yourself
A messy home is not a sign of weakness, laziness, or any of the other unkind things you might have in your head. It’s easy to fall into the trap of negative self-talk when things don’t go as planned or you feel frustrated.
Negative self-talk doesn’t help, so let’s try a reframe.
Change is possible. It’s not always easy, but it’s so worth it. And there’s nothing wrong with you! We all have different skills and organization is a skill you can learn. And it’s ok if things don’t always go perfectly. Allow yourself some flexibility and acknowledge the progress you're making, no matter how small.
6. Reward Yourself
Rewarding yourself as you accomplish organizational goals is necessary when you have ADHD. Studies have found that individuals with ADHD do not process dopamine the same way as neurotypical brains. ADHD brains need stronger and more frequent rewards to act as motivation to keep going. Identify what reward you would gift to yourself after completing certain tasks.
7. Consider Professional Assistance
If organizing feels too overwhelming to manage alone, it might be worth considering help from a professional organizer specializing in ADHD. We can assist in decluttering, setting up systems, and creating organizational structures that work for you rather than against you.
It’s easy to feel discouraged if you’re trying to get organized with ADHD, but remember, it is possible! With the right information and support, you can manage the organizational challenges and make space in your brilliant mind for the things you truly love to do.
Resources for further support:
Comments