The Best ADHD Organizing Tools and Tips —According to an Expert
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If you’re like me and struggle with attention-deficit/hyperactivity disorder, then you know the struggle of staying on track with any task, but organizing can be extremely difficult to do.
After having difficulty decluttering and organizing because of my lack of focus, I decided that this has to be a problem for others, too. So, I turned to Diane Quintana, professional organizer and owner of DNQ Solutions, LLC, to help provide the best organizing solutions for people with ADHD.
Why is Organizing Difficult with Someone Who Suffers from ADHD?
Quintana says there are several things that make organizing difficult for someone who suffers from ADHD. “Challenges that people diagnosed with ADHD face include (among other things) planning, prioritizing, decision making, and time awareness. They can hyper-focus and get lost in a project or doing research on something that interests them,” she explains.
She says those with ADHD also have difficulty grasping how long it will take to complete a task, often believing it will take longer than the time they have available.
“They may have lots of things they want to do and don’t know which one to tackle now or what to do to start the process. Another problem may be that the person wants to do it ‘right’ or ‘perfectly.’ Setting high standards for themselves can also get in the way of starting,” she informs.
“Because decision-making is a challenge, they decide it’s probably easiest to walk away and do something later.”
How to Organize with ADHD
Quintana states that one of the best ways to organize when you are challenged by ADHD is to have a clear understanding of what you want to accomplish, why you are doing it, and what done looks like to you.
“A project may need several work sessions to complete, particularly if the project has many steps. It is important to break the steps in the project down into mini steps to avoid feeling overwhelmed,” she says.
She continues, “Schedule short blocks of work time in your calendar and aim to complete a step during that time. Treat those times as an appointment with yourself. When you get tired or bored of working on this project, remind yourself of how happy and proud of yourself you will be when it is finished.”
Another key tactic she says to implement is to always plan a reward. “Give yourself something to look forward to when you have done what you said you would do.”
4 Top Tips to Help You Organize with ADHD
There are some tricks you can try to make the process even easier. Here are Quintana’s top tips for organizing with ADHD:
Keep organizing sessions short and specific: Do a task while you are waiting for something. For instance, run the dishwasher at night before you go to bed. In the morning, empty the dishwasher while you are waiting for the coffee to be brewed.
Link an organizing session with something fun: Make a playlist of your favorite upbeat songs and listen to it while you do the task. Stop working when the playlist is finished.
Combine phone time with organizing: Call a friend and talk to them while you fold laundry. It’s even better if they are working on something, too.
Use a technique called body doubling: This is when someone is there with you, essentially holding you accountable to doing what you said you wanted to do. This works whether the person is with you in the same room or with you virtually.
She also says there are many virtual clutter support groups which help people challenged by ADHD get specific tasks done in a short amount of time. The organizer of the group body doubles for the participants holding them accountable while each person works on their own project.
ADHD Organizing Tools
Since Quintana specializes in ADHD organizing, she has some excellent tools that can help you easily tackle the task. Here are some of her top ADHD organizing tools to try:
Organize Your Home 10 Minutes at a Time deck of cards helps people with ADHD get small tasks done. Here is how it works:
The cards are color-coded by room
There is 1 task on each of the 50 cards with 4-6 specific instructions on how to complete the task
All you do is pick a card, do the task, and you’re done
The more you use the cards, the more organized your home becomes
My List Simplified is an updated planner/journal that will help you stay on track.
Use it to keep track of appointments, phone calls, emails, and errands
The facing page is lined and ready for notes related to the things you want to do
There is an inspirational quote at the top of the page to motivate you
Clear Space for You virtual clutter support group can help keep you accountable. Here are some details on how the group works:
The group is limited to 4 participants, so everyone gets individualized attention
The group meets once a week on Mondays from 12-1 pm EDT
It is run by two experienced professional organizers who act as body doubles for the participants in the group
They offer their expert advice and gentle accountability
With these tips and tools, you can finally conquer clutter and disorganization and have a tidy home you enjoy living in.