Looking for ADHD-Friendly Tips to Get Organized?-Part 1-Decluttering
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Anyone who has ever felt overwhelmed by the clutter and disorganization in their lives can probably relate to someone with ADHD, or ADD, even if they don’t have it. Whether you are just crazy busy at the stage of life you are in or have been diagnosed with it or not, the ADHD-friendly organizing tips I am sharing with you here may help. Decluttering first is crucial – the less stuff to organize and manage, the better.
*Disclaimer: I am not a doctor. This article is based on my personal experience and research in regard to home organizing and time management. It is not meant to diagnose anyone. If you suspect that you may have ADHD or ADD please contact your healthcare provider for a proper diagnoses and treatment.
What is ADHD and ADD?
As a parent of someone newly diagnosed with the disorder, I regret not knowing more about it. When he was a child, I took him to the doctor’s, but the doctor didn’t think he had ADHD because he was able to sit, without fidgeting for 15 minutes. A lot has been learned about it since then.
ADHD – otherwise known as attention deficit hyperactivity disorder, is the most common mental illness in children, and can last into adulthood. ADD stands for attention deficit disorder. They are genetic in origin and are, in simple terms, a self-regulation disorder. As different as every individual is, it can affect people in different ways and degrees. (Even neuro-typical adults can have some of the symptoms when they are going through stressful periods in their lives.) It affects executive functioning and frequently results in poor time management, impulsivity and chronic disorganization. Many adults who have never been diagnosed as a child are now being diagnosed, with the new understanding of the disorder.
ADHD -Friendly tip: Step #1...FIND YOUR WHY!!!
I cannot emphasize this enough. When you hit a roadblock or get distracted, go back to your why. Remember why you want to get organized in the first place and get back on track.
Why do you want to get organized?
- Are you at risk of getting fired because you are chronically late or not getting assignments done on time?
- Maybe you have trouble getting a good night’s sleep.
- Are your utilities at risk of being turned off because you lost the bills and forgot to pay them?
- Would you like to make some money with your unwanted stuff to go towards a trip or something else?
- Do you want to have friends or family over for visits, but you’re too embarrassed because your home is a mess?
- Would you like to pursue a hobby but you don’t have a clear space to do it?
- Do you suffer from anxiety?( Studies have shown that clutter in the home has a negative impact on our mental health.)
- Are you afraid of being on the next episode on Hoarders?
ADHD-Friendly tip: Step #2 ... Set yourself up for success & declutter
You need to plan, and make the time to do it. Someone with ADHD is time blind. They live in the now and their biggest hurdle with getting organized is constantly getting distracted. Many people with the disorder are highly creative and may have several half-finished projects on the go. Many are also perfectionists, although this may sound like a contradiction. They don’t want to put away a project until it is completed , but they get distracted with something else, and it never gets done.
ADHD-Friendly Decluttering tips...
1. Plan, and schedule the time to declutter & get organized...
Get and use a planner to schedule the time to start decluttering. Or, if you prefer, put it in your phone calendar with a reminder notification. Start writing to do lists every day so you don’t forget something important.
2. Have a friend or someone there to help you to stay on track...
Having someone with you may help to keep you accountable and give you moral support and encouragement with your progress. A professional organizer can be an impartial coach to help you work through your stuff with no judgement.
3.Make your decluttering session enjoyable...
- Play music to make it more enjoyable, but don’t have visual distractions like TV.
- Make a game or competition of it, especially if you are doing it with another household member.
- Use a timer for decluttering sessions. Set for 10 to 15 minutes and pick one area to work on. When the timer goes off – take a break if you want. Or set it for another 10 to 15 minutes and see how much more you can get done.
4. Have an easy strategy for big jobs...
Give yourself a goal date to complete by and give yourself a do-it date, or a few do-it dates.
- Break the steps up into small, manageable, baby steps to do every day.
- Continue working in increments for whatever time period you have allotted.
5.Reward yourself for staying on task and making progress.
Promise yourself you can do something fun when you complete a decluttering session. Try not to reward yourself by buying more items that will end up being clutter or eating unhealthy treats if you have a weight problem. Maybe you will finally have the time to do that hobby you always wanted to try. Use whatever works to motivate you though.
6.Don't forget to move your decluttered items out...
Decide how to get rid of your unwanted stuff, if you haven’t already. Are you going to give them to someone you know can use them? Ask that person if they really want your stuff first so you don’t end up adding to their clutter. Do you want to donate them to a charity that has special meaning for you? Is there anything worth selling that is worth the time and trouble to do that? Having a yard sale might be worth it if you have enough stuff. Obviously, garbage will have to go in the trash, or recycling if possible.
If you, or anyone you know, would like help with decluttering and organizing please contact me. I'd love to help.
You can see my video below...
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