Organization Tips for People With ADHD
There are steps you can take to manage your ADHD and improve your organization skills. If you’ve been diagnosed with ADHD and you regularly find yourself struggling to stay organized, you may want to:
ADHD AND USING A PLANNER
Hands-on learners may benefit from using a planner. Don’t force yourself to use one if it doesn’t work with your learning style.
ADHD AND BREAKS
Breaks need to be something neutral with a clear beginning and end point. The transition away from the break should be easy and not difficult.
ADHD AND CREATING GOALS
Create a master list of goals with end dates. Break them down into smaller goals. Take into consideration the time of day for chores. Make sure you are scheduling them when you are more likely to complete them. Pair an activity with something you enjoy. Ex. Empty the dishwasher while listening to an audiobook.
ADHD AND GIVING EVERYTHING A HOME
Think about what items you always need, but are constantly misplacing. How much time do you spend looking for the item? Give items a specific home if you always need to know where to find them. Use a learning style that works for you and transition the technique across different areas. Post-it notes, repetitive reminders to yourself, accountability partner.
ADHD AND ORGANIZATION
For those with out-of-site, out-of-mind struggles, use clear, plastic storage bins or labels to keep track of where everything is.
ADHD AND DONATIONS
Go through specific possessions and set a parameter on it Ex. If I haven’t worn an item of clothing in the last 12 months, I will donate it. Break down the steps of what you’re going to do and decide which items you are ok getting rid of.
Remember, do not take on more than you can handle. Establish small steps. Make SMART Goals, they should be Specific, Measurable, Achievable, Realistic and Timely.
FIND OUT MORE
If you’ve been diagnosed with attention-deficit/hyperactivity disorder and you struggle to stay organized, we can help. We regularly treat patients with ADHD, and once we’ve learned about your unique situation, we’ll be able to supply you with customized advice on how you can better organize your home, your workplace, and other aspects of your life. Contact us today to schedule an appointment with one of the skilled therapists on our team.