It’s hard enough to manage day-to-day life in our chaotic and busy world; adding your ADHD into the mix? Organization is definitely easier said than done! Our Sorted Out^® professionals have lots of experience when it comes to creating lists and routines that work with your ADHD to organize your day-to-day; keep reading and we’ll let you in on some of our organization “secrets” to success!

Our first recommendation for making your day-to-day life more organized is to keep a trusted task list. With ADHD, a task list is more supportive if every task is listed and kept in ONE (readily available to you) place. Avoid scattered sticky notes, texting yourself one-off tasks, or keeping lists in random, various apps. Instead, pick a location that best works for you for ONE list and put all tasks in that one place. Write down every task as soon as you think of it so it isn’t lost in a myriad of other thoughts!

We also recommend breaking down larger responsibilities into small, actionable tasks as opposed to tackling a bigger project all at once. Someone with ADHD will have an easier time completing tasks if they’re small, actionable, and specific. Instead of writing “Clean the kitchen” on your task list, try:

• Task 1: “Put dishes in dishwasher”
• Task 2: “Wipe down counters”
• Task 3: “Take out trash”

ADHD or not, you never want to rely on your memory to stay organized! Use external reminders to keep yourself on track throughout your day. Use an outside source such as phone alarms, calendar notifications, timers, smart-home reminders (i.e., Alexa), and/or a home command center to set physical reminders for yourself.

Make sure that if you are writing down reminders (rather than using virtual tools), you put them somewhere that you will actually see them! Capture new tasks and set the external reminders immediately so nothing gets missed.

For someone with ADHD, time blocking is a great way to break up tasks throughout your day and reduce the overwhelm! Instead of a long to-do list, assign tasks to blocks of time throughout your day.

Start by marking your top three priorities for the day and aim to complete the easiest task first to build momentum. Cross off tasks as you complete them; having a visual of each accomplishment (even if small) will help activate the reward center in your brain. This activation helps you feel motivated and will encourage you to keep the momentum going. Including short (5-15 minute) breaks and allowing yourself time to reset before beginning the next task will also motivate you to continue. After completing a task, take a brief walk, get a drink of water, grab a small snack, etc.

We also suggest building “transition time” into your time-blocked schedule. Include a brief 5-10 minutes between activities as a buffer to allow you to finish what you’re doing, check your task list, and/or get what you need for the next activity.

A simple but effective way to organize your day? Use timers to keep you on track! Short work periods, or “focus periods”, help make each task feel less intimidating (i.e., 25 minutes of work, 5-minute break).

Routines reduce decision-making and will absolutely benefit a household with ADHD members. The fewer choices someone with ADHD needs to make, the easier it will be for them to stay on task. Create routines to encourage this by doing the same things at the same time each day! For example,

• Eat breakfast at the same time every day, no matter the schedule/plan
• Place keys in the exact same spot, near the door you enter/exit each day
• Do laundry on the same day each week (i.e., every Saturday)
• Pay your bills on the same day each month
• At the end of every workday, clean your workspace for a fresh start tomorrow

“Out of sight, out of mind” is a common challenge for those with ADHD, so do your best to keep things visible and set permanent locations for all your items. Keep the most important/most-used items visible during your day. For important items such as medications, planners, task lists, car keys, etc., follow these tips:

• Medications – keep near something you use every day (and ensure it’s also an appropriate location that is safe/out of reach for children!)
• Planner, Calendar, Task List – keep open on your desk, or in an area of your workspace that you will see often
• Keys – hang on the wall or place on a table beside the door that you enter and exit throughout the day. Create the habit of grabbing them just before you leave, and placing them back in their designated spot as you come back in

Every item should have a designated “home”, so you know where to find them and where they need to be returned to when not in use. Having a home for critical smaller items such as keys, your wallet, glasses, device chargers, etc. will save you time (and sanity!)

Distractions are a nuisance for everyone, so you want to limit them as much as you’re able. Silence all nonessential notifications and physically keep your phone out of arm’s reach if possible. Remember, out of sight = out of mind! Put your phone in another room or place it on “Do Not Disturb”, if able, when doing focused work. (And don’t forget to set a reminder to take your phone off “Do Not Disturb” or grab it from the other room once you are done!)

Keep only the tabs you need or are currently working on open. Close the rest. Use noise-cancellation headphones to help you concentrate and block out any distracting noises in the area. If you’re able, lock your door or place a note on the door so others know not to disturb you during focused sessions.

To have a more organized day despite your ADHD, plan for tomorrow! Spend five minutes every evening making a plan for tomorrow’s day. Look at your calendar. Choose your top three priorities. Time-block your schedule. Set out anything you will need in the morning, such as clothing, a work bag, etc. Planning in advance will help with the mental load when you wake up and allow you to rest more easily, knowing you are prepared.

Our experts are the real deal when it comes to the precarious balance of ADHD and organization; shoot us an email if you’d like an extra assist when it comes to making your day-to-day more manageable. We take pride in our certifications and educational focus on working with the population affected by ADHD and would love nothing more than to make YOUR life easier!

Looking forward to hearing from you,

Tonia