Getting and Staying Organized When You Have ADHD
Home organization is a skill anyone can learn at any time. I’ve worked with people who have ADHD and learned a lot about how the ADHD brain works. See a full definition here.
It’s a spectrum disorder that manifests through the eight executive processes of the brain:
flexible thinking
working memory
self-monitoring
task initiation
planning
organization
impulse control
emotional control
The executive functions of the brain help you plan, organize, and complete tasks.
If you have ADHD, and are trying to organize your home, you may have trouble with executive functions, which makes getting organized especially tricky. But, not impossible. These tips will help you get started and quickly see progress (not perfection, which is a BAD word!)
1. Say no to perfectionism
Perfectionism worsens executive function deficits. If I have two clients with the same ADHD symptoms, and one is a perfectionist, the perfectionist is the one who finds it hardest to get organized. Start a project with the understanding that perfection is not the goal, progress is.
2. Create organizational structure
Schedule your organizing task for the same time every day. Before long, your muscle memory will take over and your organizing will be on autopilot. Manageable chunks like, say, 10 minutes every morning or before bed to start with.
3. Take “before” photos of your mess
Seeing your progress will inspire you! People with ADHD have a hard time seeing how much progress they’ve made and estimating how long tasks will take. Take some photos! You don’t have to show them to anyone. Once you begin to make progress, you’ll be glad to have a visual reminder of how far you’ve come.
4. Set small organizational goals
Don’t try to organize a thousand books in one sitting. You don’t have to dump every article of clothing onto the floor. Break a big job into small pieces and take on one piece at a time. You’ll feel accomplished, and fight off discouragement.
5. Pick the right time of day
Some of us are morning people. Many people with ADHD are not. If it’s better for you to work at night, do it! Be willing to try different times of day.
6. Make positive associations
Sip your favorite drink while you’re organizing. Listen to music or an audiobook. If you associate things you like with something difficult, motivation comes easier.
7. Use a body double
Invite a friend or family member to sit in the same room while you do your task. Having another person there quietly doing their own thing (reading or doing their task), will help you stay on track. Arrange this with the understanding it’s for support, not a social gathering.
If no one comes to mind, check out this free service: www.focusmate.com
8. Look at our roadmap
If we’ve created a workplan together, print it out and post it somewhere you’ll see it. If it’s only on your phone or computer, it’s easy to forget it. You won’t forget if you see the paper map on your fridge.
9. Take a stroll around your home
If you don’t have a regular cleaning service, do this as often as needs be: stroll through your place with a strong paper grocery bag and another for trash and pick up everything that belongs in each. See how much better things look after that!
10. Declutter your home
Once the trash is gone, decluttering is much easier. You don’t need to be a minimalist, (I’m a mediumist) but keep only the things you love, use, and/or can repair. Let it go if you don’t love it or use it regularly.
11. Build on your success
Complete one task and it will give you a feeling of success and motivate you to take the next step. You are building your task-initiation muscle. You’ll get a dopamine reward too!
12. Share your struggles and successes
A good friend, a family member, someone who cares about you, or simply someone who’s trying to accomplish similar things. It’s affirming for both. Combine with tip #7.
13. One task only
Consider just one task a day (till you build your organizing muscle or work with me). Organize the spice drawer, one bookshelf, or your sweaters. Monotasking can be hard for a person with ADHD, but having a clear roadmap makes it easier. Did you put it on your fridge or bulletin board?
14. Get audio clues
Whether it’s a podcast or an audiobook, hearing strategies trigger a different response in your brain than reading about them. You can find motivation and direction in the voice of someone who’s been there. Check out these organizing podcasts.
15. Write it down
If you think it, put it on paper. If you write it down, it’s an object, not just a thought. Objects are much easier to organize than thoughts. Especially good if you actually write, with a pen, on paper. Our brains take more notice vs tapping onto a screen.
16. Time each task on your to-do list
I used to hate emptying the dishwasher. I thought it took 20 minutes. So instead of emptying it, I turned on a TV show or did something else. I thought emptying it would take forever. One day, I said, “Let’s time it.” It took four minutes. Knowing that the chore takes four minutes allows me to squeeze it in here and there rather than avoiding it.
17. Give everything a home
Most of us don’t put things away because we never defined what “away” was. The number one mistake I see people make is that they try different organizational systems all the time. Change is your enemy. New is not better. Keeping your keys in the same boring spot for 20 years is good. Organizing your home is not where you show off your creative side.
18. Schedule a time to put items away
Not putting things away is a big barrier to organization. At the end of the day, set a timer for 10 minutes to “close down” your home and put things away. No one likes to do this, but if you can make it a habit, it becomes easier and less mentally taxing.
19. Hire it out
If you can afford to hire help, do it. You’ll save so much more than money — in time, in lower anxiety — in someone else’s expertise. You can hire out an entire project, or just have someone come and clean after it’s done. You don’t have to do everything yourself.
20. Take “after” photos
Compare them to the “before” photos. You did it! You made progress. Treat yourself to your favorite drink or a night of relaxation. You deserve it.
21. Give yourself grace
Your worth has nothing to do with how organized your house is. Refocus the energy you spend on worrying about your home’s condition, and you’ll be free to do what you are created to do.