Organizing Your Space and Your Mind: ADHD Friendly Strategies
Did you know that nearly 5% of adults worldwide struggle with attention deficit hyperactivity disorder (ADHD) (Staley et al., 2024)? For many, the manifestation of this condition can feel overwhelming, making seemingly simple tasks like maintaining an organized environment feel impossible. However, with the right strategies, it is entirely possible to create a space that is conducive to focus and clarity. In this guide, we’ll explore effective, ADHD-friendly organizing techniques that can help you reclaim your environment and your mind, providing you the tools to achieve the clutter-free space you’ve always desired. We’ll break down actionable steps, mindset shifts, and practical tools that can make a difference in your everyday life.
Understanding the Impact of Space on Mindset
Clutter can be a significant source of distraction, especially for individuals with ADHD. The physical chaos in your environment directly affects the mental chaos in your mind. According to research, an organized environment can foster better concentration, reduce anxiety, and enhance productivity. With this fundamental understanding, let’s dive into strategies that can lead you to a more organized life.
Step 1: Decluttering – The First Step Towards Organization
The first step to organizing your space is decluttering. This process not only clears physical objects but also creates mental clarity. Believe it or not, our environment often resembles the state of our mind. Here’s how to effectively declutter:
Set a Timer: Allocate a specific time for decluttering (e.g., 15-30 minutes) to avoid feeling overwhelmed. Many ADHDers love the Pomodoro Technique with a 25-minute interval for work, followed by a 5-minute break! (For more information on this technique, check out our Trending Topics: Our Top 3 Most Popular Strategies blog post)
Start a Playlist: Turn on your favorite soundtrack, album, or playlist and clean until the playlist is complete!
Use the Four-Box Method: Prepare four boxes labeled Keep, Donate, Trash, and Undecided. Undecided can be a valuable option in order to ensure that decision freeze doesn’t prevent you from getting rid of items. As you sort through items, place each item in one of these boxes.
Focus on One Area at a Time: Concentrate on one section of a room or one category of items at a time, such as clothes or books. For large spaces, it can also be helpful to create a visual for these sections. For example, dividing your garage floor into four quadrants can help to provide you with a visual of which space to focus on at which time, preventing cognitive overwhelm.
Step 2: Creating an ADHD-Friendly Organization System
Once you've decluttered, it's time to set up a sustainable organization system that works for you:
Use Clear Containers: They allow you to see what you have without excessive searching.
Label Everything: Labels can help create clarity. Consider color-coding to make finding items easier. Another option is to create a label with a list “list’ of what’s in each box. For example, garage box 1 has all the family’s ski gear and lists the items to give you a quick glance into what’s in the box before digging.
Establish a ‘Home’ for Everything: Each item should have a designated space to avoid future clutter. If there is no “home” for the item, it may need to go in storage, get thrown away, or be donated.
Step 3: Implementing Routines for Maintenance
Creating routines can help you maintain your organized space:
Daily Tidying Up: Allocate 10 minutes daily to put things back in their proper place.
Weekly Review: Dedicate time once a week to reevaluate your space and items. Ask yourself if each item is still necessary and organize accordingly.
Set Seasonal/Quarterly Goals: Though daily or weekly tidying can be incredibly advantageous for maintenance, sometimes we need a “spring clean.” So, scheduling these on a recurring basis can help you stay aligned with your goals.
Step 4: Mindfulness and Mental Organization
Organizing your mind is as crucial as organizing your space. Here are some strategies:
Mindfulness Practices: Brief meditation or mindfulness exercises can enhance focus and reduce anxiety.
Journaling: Writing down thoughts can help prioritize tasks and clear your mind.
Visualizing Organization: Take a moment to visualize your ideal organized space before taking action. With the incredible powers of AI tools, you may even want to consider having AI create an image of your ideal space to go off of!
Step 5: Tools and Resources to Aid in Organization
Whether you’re a tactile learner and prefer a written log, or a tech lover who loves apps, there are many tools that can help with organization:
Digital Tools: Apps like Todoist or Trello can help you manage tasks visually and categorically. Consider using the “Kan Ban” method, where you choose three categories of to do, doing, done to sort tasks!
Physical Tools: Utilize drawer dividers, bulletin boards, and planner notebooks to keep everything in check. Stackable bins are also a great option for closets, sheds, garages, etc.
Diving Deeper: Example Scenarios
Wondering where you can apply this to your daily life? Let’s discuss practical examples of how these strategies can apply to different spaces in your life:
Workspace Organization: Create a streamlined workspace. Keep only essential items on your desk. Use trays or organizers to separate tasks and projects. Remember: a clear space brings a clear mind.
Home Living Areas: Focus on communal areas like the living room or den. Maintain only items that spark joy or serve a purpose, and declutter the rest!
Digital Spaces: Regularly declutter digital files and emails. Use folders, filters, and categories for better organization.
Building Habits for Long-Term Success
To ensure lasting change, integrate the following habits into your routine:
Accountability Partner: Find someone with similar goals who can help keep you accountable.
Celebrate Small Wins: Acknowledge progress, no matter how small. This positive reinforcement can drive continued effort.
Educate Yourself: Continuous learning about ADHD and organizing can provide new insights that resonate with your personal experience. To learn more about what works best for your brain, consider executive function and ADHD coaching with The How Skills!
Where Do We Go from Here?
Now that you have tools and strategies to organize your space and mind, it’s time to take action. Start small and build on your successes as you implement these ADHD-friendly strategies. Remember, organizing is not a one-time event but a continuous journey tailored to your specific needs. By creating a harmonious environment, you’re setting the stage for improved focus, productivity, and serenity in your life. How will you organize your space today? Sign up for a FREE consultation to receive personalized support on your organization journey!
References:
Staley, B. S., Robinson, L. R., Claussen, A. H., et al. (2024). Attention-Deficit/Hyperactivity Disorder Diagnosis, Treatment, and Telehealth Use in Adults — National Center for Health Statistics Rapid Surveys System, United States, October–November 2023. MMWR. Morbidity and Mortality Weekly Report, 73, 890–895. https://doi.org/10.15585/mmwr.mm7340a1
