Organizing a home when you have ADHD can be challenging, but with the right strategies, you can create a more organized and functional living space.
Here are 12 practical tips tailored to help manage ADHD-related difficulties:
1. Break Tasks into Small Steps
Why: Large tasks can be overwhelming. Breaking tasks into small, manageable steps to make them more achievable.
How: Instead of "organize the kitchen, organize one drawer at a time.
2. Use Timers and Alarms
Why: ADHD can make it hard to stay focused on a task for extended periods.
How: Set a timer for 10-25 minutes to work on a specific task.
3. Create Visual Reminders
Why: Out of sight can be out of mind for people with ADHD.
How: Use sticky notes, whiteboards, or labelled bins to keep reminders visible.
4. “A Place for Everything and Everything in its Place”
Why: ADHD can lead to misplacing items frequently.
How: Assign specific homes for important items (e.g., keys, wallet, phone) to reduce clutter, save time and lessen anxiety from lost objects.
5. Declutter More Often and Seek Outside Help
Why: ADHD can lead to accumulating excess or unnecessary things.
How: Set aside regular decluttering times to go through your belongings and decide what to keep, donate, or discard. Hiring someone to take you through the process can be very helpful.
6. Make it Pleasant
Why: ADHD brains often thrive on novelty and stimulation.
How: Turn organizing into a game, play upbeat music, or reward yourself after completing a task.
7. Use Bins, Baskets, and Trays
Why: Open storage systems are easier to manage than closed ones, which can hide clutter.
How: Use clear or labelled containers for sorting items. This creates a designated space for everything, making it easier to find things.
8. Prioritize What Matters Most
Why: ADHD can make it hard to decide what to tackle first.
How: Focus on the areas of your home that impact your daily life the most, such as your workspace, kitchen, or bedroom.
9. Limit Decision-Making
Why: ADHD can lead to decision fatigue.
How: Simplify choices and pair down by having a more limited wardrobe or reducing the number of cleaning products, to avoid getting stuck in indecision.
10. Add Accountability
Why: ADHD can make it hard to stay on track without external motivation.
How: Involve a friend, family member, or professional organizer to help you stay accountable and provide support.
11. Create Routines
Why: Consistency helps combat forgetfulness and distraction.
How: Develop simple, repeatable routines for daily tasks, such as tidying up before bed or organizing for 15 minutes each morning.
12. Be Kind to Yourself
Why: ADHD can make organization harder, and it's important not to be too hard on yourself.
How: Celebrate small wins and progress and remember that it's okay if everything isn't perfect.
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