If you or someone you love has ADHD, you know that organization can be challenging. Tasks others may find routine — like putting items away when they are finished with them, being punctual to appointments, or focusing on completing one task at a time — can feel overwhelming.
October is ADHD Awareness Month, and I’m eager to help people with ADHD navigate organization. Three out of four children in our home have ADHD. I work with each kiddo individually to figure out what works for them when organizing their time and their space.
Below are some actionable tips to make organizing more manageable for individuals with ADHD.
If you are looking for a professional organizer specializing in ADHD in your area, you can find one through the ICD (Institute for Challenging Disorganization) website or the NAPO (National Association of Productivity and Organizing Professionals) website.
Start Small
People with ADHD often feel overwhelmed by their “to do” list which can lead to procrastination. Start by breaking larger tasks into smaller, more manageable steps. For example, my elementary school son can make a mess in his room in about ten minutes. It is quite impressive! Once a week, when he would be tasked to clean his room he would freeze. He had no idea where to start. I would sort all items that needed to be put up in piles based on categories (i.e. clothes/shoes, toys, books, stuffed animals, put elsewhere, etc.) At that point, he was able to focus on one pile at a time to get the chore completed.
Break up overwhelming tasks into 10-15 minute increments to avoid burnout and help build momentum. If you feel like your pantry needs to be reorganized, start with one shelf at a time. Pull everything off of that one shelf and determine if it is each item that needs to be put back on the shelf, trashed or rehomed somewhere else in the house.
By reducing daunting organizing tasks into bite-sized chunks, you're more likely to get started — and feel more motivation to continue to the finish line.
Use Timers
Setting a timer gives you a clearly defined start and endpoint. While the timer is in use, set a clear boundary to only focus on ONE task. This will help reduce distractions and encourage a better understanding of how long tasks actually take.
We live in a world full of multitaskers but this does not always lead to increased productivity. Slowing down the pace to focus on one task at a time can improve concentration and give you a sense of accomplishment for the task completed.
Create Designated Spaces for Essential Items
If you’re constantly losing track of everyday items like keys, IDs, and wallets, create a designated spot for these items. Find a small tray or bowl to put these items which help create a habit of always putting them in the same place when you walk in the door. Pick an easily accessible area in the house that is near the door to place the tray or bowl like on a kitchen counter or accent table.
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.
Declutter and Simplify Your Space
Clutter can be a major source of stress for anyone, but visual clutter can be even more distracting for people with ADHD. A decluttered home can bring peace by giving an individual space to breathe! (Yes, that’s one of the reasons I named my company Space to Breathe)
Using clear bins and labeling storage containers can make it easier to see what you have and a reminder of where items belong. This eliminates the "out of sight, out of mind" dilemma that many with ADHD face when things are tucked away in hidden places. Moving forward, the strategy should be to put UP items in their home, not simply put DOWN items in a random place.
Be Compassionate with Yourself
Don’t let yourself fall into the trap of negative self-talk when things don’t go as planned or look like a color-coded masterpiece. Remember, organizing is a muscle that needs to be used on a regular basis over a generous amount of time for you to see the results you want to see.
Acknowledge your baby steps and give yourself grace. Progress over perfection.
Consider Professional Assistance
If organizing feels too overwhelming to manage alone, it might be worth considering help from a professional home organizer who has experience working with clients with ADHD. Please know we are on your side and the hardest part of the process is picking up the phone. There is no judgement, only encouragement to help you achieve your organizational goals!
Space to Breathe can assist individuals in Cypress, Heights, Houston, Katy, Kingwood, Magnolia, Montgomery, the Woodlands in decluttering, setting up systems, and creating organizational structures that work for you rather than against you.
Getting organized can feel overwhelming, whether you have ADHD or not, but don't lose hope! With the right tools and support, you can tackle the organizational challenges in your home and free up mental space for the things you truly enjoy. Remember, it’s possible!
Resources for further support:
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May your organized homes be filled with peace and purpose as you find space to breathe!
Nicole Pate
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