Living with Attention Deficit Hyperactivity Disorder (ADHD) can present unique challenges when it comes to staying organised. The characteristic symptoms of ADHD, such as difficulty with attention, impulsivity, and hyperactivity, can make it challenging to keep track of tasks, manage time effectively, and maintain an orderly environment. However, with the right strategies and mindset, it is possible to improve organisation and thrive. In this blog post, I’ll explore some practical tips to help individuals with ADHD enhance their organisational skills and lead more fulfilling lives.
Understand ADHD
The first step in improving organisation when you have ADHD is to understand how the condition affects your brain. Educate yourself about ADHD symptoms, strengths, and challenges. Recognize that executive functioning skills, such as planning, prioritizing, and organization, may be areas of difficulty. Once you accept and begin to understand what makes you ‘tick’, you will be able to more easily find workarounds.
Positive Self-Talk
When it comes to finding organising difficult, try not to criticise yourself and instead approach things with a positive mindset. If you always tell yourself you’re useless at something, it creates a negative mindset and it can make doing those tasks even more difficult. Telling yourself that you are trying your best is much more positive self talk. Even better would be to tell yourself that you’re amazing just the way you are! At the end of the day, every single person on this planet struggles with something.
Establish Routines
Routines provide structure and predictability, which can be beneficial for individuals with ADHD. This one is especially useful for those who are also Autistic. Create daily routines for tasks such as waking up, meal times, work or study periods, and bedtime. Stick to these routines as much as possible to help establish consistency in your life. As you learn to follow these routines, it will be less likely that things will be forgotten.
Use Visual Aids
Visual aids can be powerful tools for organization. Invest in a planner, calendar, or digital scheduling app to keep track of appointments, deadlines, and tasks. Use color-coding or visual symbols to categorize and prioritize items on your to-do list. Try to keep to ONE to do list! I know this can be a challenge, but keeping all your tasks in one place makes it much more manageable.
Break Tasks into Smaller Steps
Large tasks can feel overwhelming, particularly for individuals with ADHD. Break large tasks down into smaller, more manageable tasks, and focus on completing them one step at a time. Celebrate your progress along the way to stay motivated.
Set Clear Goals
Set specific, achievable goals for yourself. Write them down and keep them visible as a reminder of what you’re working towards. Break long-term goals into shorter-term goals to make them more attainable. You will then get a great sense of achievement as you meet those ‘mini goals’.
Minimize Distractions
Identify and minimise distractions in your environment to improve focus and productivity. This may involve creating a designated workspace, using noise-cancelling headphones, or implementing digital tools to block distracting websites or notifications. It’s not always possible to remove all distractions, but by removing as many as you can, you can really increase your productivity.
Utilize Organization Tools
Explore organisation tools and techniques that work for you and your lifestyle. This could include task management apps, reminder systems, or organising your physical belongings in a way that makes it easier to find things when you need them. Find systems that align with your preferences and lifestyle.
Practice Mindfulness
ADHD can come with feelings of frustration, overwhelm, and self-criticism. Practice mindfulness techniques, such as deep breathing or meditation, to help manage stress and improve focus. There are many ADHD guided meditations on YouTube if you prefer a guide. This can help you stay on track with a meditation.
Seek Support
Don’t hesitate to seek support from friends, family, or professionals if you’re struggling with organization or other aspects of ADHD. It is nothing to be ashamed of, and other people may be able to help you. A lot of people avoid asking for help because they may have been made to feel stupid for doing so in the past. Most people with ADHD have probably experienced that person telling them ‘Just do x, y or z, it’s easy’. This kind of attitude is not helpful. You could either choose to educate them about ADHD, or seek support from somebody else instead who you think will be more understanding.
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Celebrate Successes
Acknowledge and celebrate your successes, no matter how small. Building organizational skills takes time and effort, and each accomplishment is a step in the right direction.