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ADHD: How to get (and stay) organized

Oct. 24, 2024—Keeping your home clean and organized can be a challenge. That may be especially true for people with attention-deficit/hyperactivity disorder (ADHD), which makes it harder to keep up with repetitive, boring tasks.

The key: Set realistic goals—and follow some simple strategies from Children and Adults with Attention-Deficit/Hyperactivity Disorder (CHADD) and HelpGuide that make it easier to achieve them.

Cutting down on clutter is worth the effort. According to CHADD, organization can help people with ADHD lower anxiety, boost productivity, improve relationships and even save money.

Prepare for success

Before you start, CHADD recommends gathering the supplies you'll need, such as:

  • Three boxes.
  • A trash bag.
  • Masking tape.
  • Markers.
  • A timer.
  • A music playlist.

Set small goals

Don't try to tackle your whole space at once. Instead, CHADD recommends breaking large jobs down into simple, small steps.

Decide where to start. Start with smaller, easier spaces—possibly a bathroom.

Schedule time—then add some more. ADHD can make it difficult to accurately estimate how long a task will take, reports HelpGuide. Give yourself more time than you think you will need.

Break down your space into manageable sections. Don't multitask: Move one item at a time, and finish organizing one section before moving on.

Keep it simple

As you work, use these tactics:

Label the boxes or bins. The three categories are "stays here," "belongs somewhere else" and "not sure yet."

Set your timer and start your music. Music can make your work seem more fun.

Put each item in one of the three boxes. If it's trash, put it in the trash bag. Move quickly without getting bogged down with what item goes where.

Decide when to stop. This can be when you have finished your section, your playlist ends or your timer goes off. Then take out the trash and put the items in the "somewhere else" box where they belong. Keep the "not sure" box handy until you have finished organizing your entire home. When you're ready, go through that box and decide if you still need those things and, if so, where they should go.

Reward yourself. After each small section is complete, take a moment to reward yourself and the progress you have made.

Staying organized

Once you have organized your home, keep it that way with these tips:

  • Establish a "home" for everything. Keep things in their homes so you won't waste time searching for them.
  • Spend 10 minutes a day tidying. Hang up clothes, go through your mail and clean up any messes.
  • Set up a sorting station. Set aside an area or box in each room for things that belong somewhere else. When your 10 minutes of tidying are up, return the items to where they belong.
  • Keep a donation box. When you see things that you no longer want but are still in good condition, put them in this box.

Now that you're organized at home, what about work? Discover eight ways to manage ADHD on the job.

Sources

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