ADHD Organization

Organizing isn’t easy. And having ADHD doesn’t make it any easier.  BUT it doesn’t have to be impossible.  I’ll be sharing my strategies on ADHD organization, but first let’s talk about why it’s so difficult to stay organized when you have adult ADHD. Those of us with ADHD struggle with executive function.  Executive function is a set of mental skills that include working memory, time management, self-control, and organization. We use these skills every day to learn, work, and manage daily life. 

If you have ADHD and you’ve been struggling with organization, it’s time to try working with your brain instead of against it.

That means:

• Understanding how your brain works
• Recognizing your strengths and weaknesses
• Finding the strategies that work for you

ADHD Organization Strategies

ADHD brains struggle with object permanence, aka out of sight, out of mind.  If I can’t see the objects/tools I need, then I don’t know where they are or how many I have, etc. To help my brain remember, I use clear containers and labels to organize.  Here are some great examples of organization where you can see everything.

@brainsandspoons

ADHD Pantry Organization #adhdtiktok #adhdhacks #adhdorganization #adhdtips #adhdcleaningtips #adhdprobs

♬ Sunny Day – Ted Fresco

ADHD Overwhelm

Another thing my ADHD brain struggles with is focus.  Too many sounds, colors, or items in a room can be overwhelming.  That’s why it’s important to simplify your living space with fewer unnecessary objects.  I used to shove as many things into drawers as I could, but that created overwhelming chaos in my house and mind.  

In my kitchen, I got rid of redundant tools and made sure that there was a specific space for every item I kept.  I explain that process in these videos.

@brainsandspoons

#adhdtiktok #adhdhacks #adhdorganization #adhdcleaningtips #adhdinwomen

♬ original sound – Lindsey Brainsandspoons

Scheduling and Reminders

Another huge hurdle for ADHD brains is scheduling and organization.  An area in your home where you can keep a calendar and lists is extremely important for ADHD schedules.  Many people refer to this area as a command center.  Make sure you put your command center somewhere you will see it multiple times a day.  The kitchen, the fridge, or your main doorway are all good places for a command center.  I have multiple command centers to help me remember activities, meals, and appointments.  A friend writes to do lists and notes on her bathroom mirror (with a wipe off marker).  You don’t have to be pinterest perfect, find a spot that works for you.

@brainsandspoons

ADHD schedule and organization tools #adhdtools #adhdtiktok #adhdorganization #neurodivergenttiktok #benplatt #figureoutyourway #adhdlife #adhdtok

♬ Imagine – Ben Platt

Organizing Papers

If your ADHD brain is like mine, papers tend to pile up.  My number one rule with paperwork is DEAL WITH IT NOW.  Most other tasks can wait, mail is not one of those tasks.  To combat the doom boxes of random paperwork, I put important documents in a binder so I know where they are.  These can be medical files, bank account information, business licenses, certificates, etc. 

Time sensitive papers like bills or invitations get pinned to my command center or dealt with immediately.  I am terrible with bills, so I try to automate, go paperless, and sync due dates so they hopefully get paid.  Anything else goes in the trash/recycling.  Don’t save flyers or mailers for later… THROW EXTRA PAPERS AWAY.  We moved our shredder down to the kitchen because papers would pile up each time I forgot to take them upstairs.  Now I have two trash cans and a shredder next to my kitchen island.  There are no rules about how many trash cans you should have, do what works for you. 

Keep It Simple

Finally, don’t try to make all these changes at once.  It’s really easy to get overwhelmed when you have ADHD, so implement new systems gradually.  I tidy my house one room at a time and only for an hour.  I play upbeat music and give myself a reward afterwards to give my brain the dopamine it continually craves.  On a typical weekday I follow the rule of 17.  When a messy room seems overwhelming, I pick up 17 things.  That’s it.  By limiting the scope of the task, I convince my brain to complete it.  Look around the room you’re in and you’ll most likely have 17 items you can throw away, put away, or wash.

There’s no right way to organize with ADHD, but there are small changes you can make to help make your home less chaotic.  If you struggle with organization, I hope these methods help.  If you have tips and tricks that have helped you, leave them in the comments or join our facebook support group.