Do you or a loved one have ADHD? Have you found it especially difficult to tidy, declutter, and stay on top of organizing your home? Well, don’t fret – you’re not alone! And I’m going to share some tips and tricks to working with your brain that will make organizing easier and more efficient.
Adult attention-deficit/hyperactivity disorder (ADHD) is a mental health disorder that includes a combination of persistent problems, such as difficulty paying attention, hyperactivity and impulsive behavior (source: Mayo Clinic). In the U.S., 15.5 million adults (6%) currently have ADHD (source: CDC). Adult ADHD symptoms may include:
- Impulsiveness
- Disorganization and problems prioritizing
- Poor time management skills
- Problems focusing on a task
- Trouble multitasking
- Excessive activity or restlessness
- Poor planning
- Low frustration tolerance
- Frequent mood swings
- Problems following through and completing tasks
- Hot temper
- Trouble coping with stress
While experiencing these symptoms, even getting started organizing can be a herculean task. Let’s see how we can organize with ADHD!
1. Use clear bins
Those with ADHD may experience object impermanence, or an “out of sight, out of mind” phenomenon. In order to address this, using clear bins of any size can be extremely helpful so that you can clearly see what’s in it.
2. Remove covers of bins and baskets
This helps reduce friction by reducing the number of steps needed to access an item, which is super helpful when you have ADHD. This might not be possible all the time, but as much as you can, keep covers off.
3. Label everything and use color coding
In line with using clear bins, it can be helpful to label and/or color code boxes and bins to remember what exactly is in there. This makes it so you don’t have to open up a bin and rummage through it just to know what its contents are.
4. Create systems that make sense for YOUR brain
Sometimes we can create “doom piles” of random items in our home, which stands for “Didn’t organize, only moved.” These piles can follow us from one area to another, even room to room! The key to getting organized with ADHD is to create systems that work with your brain. Something that worked for someone else with ADHD may not work for you, or vice versa. For example, if you always set your keys down on the kitchen counter instead of the key rack by the front door, put a small catch-all for keys on the counter instead of trying to force yourself to use a system that isn’t working for you.
5. Break things down into subcategories
This is where the KonMari Method can really come in handy. By decluttering and organizing items by subcategory, you’re able to see how much you have of a certain item. Maybe you forgot you already had a certain item a few times, and now you have more than you need. Using subcategories also helps make the task of tidying much more manageable for our brains.
6. Take breaks, fuel up, and hydrate
Those with ADHD can sometimes hyperfocus on a task or activity and forget to tend to their basic needs or other obligations. Before starting your tidying festival, eat a satiating meal and hydrate. Set a timer to remind yourself to take breaks, which might mean resting for five minutes, having a snack, or making a cup of tea. This is generally a good idea for anyone tidying but especially for ADHD-ers.
7. Make it fun!
ADHD brains tend to thrive on novelty. Gamify your tidying! Maybe you create a bingo board with different tasks and reward yourself when you get “bingo.” Maybe you see tackling each subcategory as a different “quest.” Or just put on some upbeat music and get to tidying (I know, I know, this goes against Marie Kondo’s advice – forgive me)!
8. Celebrate wins
People with ADHD can be really hard on themselves, so it’s important to celebrate wins – even the “small” ones! Maybe each time you finish a category, you put on your favorite song. Or maybe after a long day of tidying, you order dinner from your favorite restaurant. Make sure to celebrate once you’ve finished your entire tidying festival, too! You deserve it.
Better Dwellings 