Organization for the ADHD Brain
In honor of World Mental Health Day on October 10, this month I’m writing about getting organized with ADHD.
For someone with ADHD, clutter isn’t always a motivation problem. It can be an executive-function problem. The goal when organizing with me isn’t to tell you to “be more disciplined.” It’s to figure out what actually works for you.
Physically organizing belongings is honestly just a small piece of what I do. The very first step when I start with a new client is to understand their goals and figure out what is currently working, and, perhaps more importantly, what isn’t.
One thing I like to explore is how a person naturally takes in and remembers information. While everyone learns differently, understanding whether you respond best to visual cues, verbal reminders, hands-on activities, or a combination of approaches can help us create systems that fit your natural habits.
Here are four common ways people may prefer to engage with information:
Visual learners tend to benefit from seeing information. Visual cues such as labels, color coding, pictures, calendars, checklists, or clearly visible storage can make information easier to find and remember.
Auditory learners may benefit from hearing information. Verbal instructions, talking through a process, reminders, or even creating a rhythm or phrase to remember something can be helpful.
Tactile learners often benefit from physically interacting with information. Writing things down, taking notes, drawing diagrams, or physically sorting items can help keep them engaged.
Kinesthetic learners tend to learn best through doing. They may benefit from hands-on activities, physically moving through a process, or practicing the steps rather than simply being told how to do something.
Most people aren't just one type, and that's okay! The point isn't to put yourself into a box. It's to understand what helps your brain pay attention, remember, and follow through.
Once we know what works for you, I can help tailor your organizing systems to your natural habits instead of forcing you into a one-size-fits-all system.
And here is something I have seen tried time and time again:
1. Buy a bunch of pretty bins and boxes.
2. Sort the items into the new boxes.
3. Never look in the boxes again and instead make piles of things around the bins because it’s easier to find them.
This is obviously a recipe for failure.
The first step should never be purchasing new organizing products. Instead, we need to start by decluttering and getting rid of anything that is no longer needed, wanted, or useful.
Depending on the area we are tackling and the quantity of items you own, this might mean sorting everything into groups first.
When I’m working alongside a client who struggles with focus, I often recommend finding a comfortable place to sit or stand and focusing on decisions within one defined area rather than moving around the room.
I choose an area that is large enough that he or she won’t finish too quickly. That way, I can continue bringing more items to that same space, so the “decision pile” doesn’t run out before all the decisions are made.
I typically give them three piles:
Trash. Donate. Keep.
When the “keep” pile gets full, I either sort it by type or, if an entire category has been completed, find the right-sized container or storage space for it and put it back in its home.
By following this method, the client only needs to worry about one thing at a time. They get to focus on making the smaller, individual decisions while I focus on the big, and often overwhelming, picture of how everything fits and functions best.
And that big picture is often the reason they hired me in the first place!
Out of sight can really be out of mind.
For someone with ADHD, I often find that out of sight truly can be out of mind. Items tucked away in closed boxes may look aesthetically pleasing, but they aren't always the most functional solution. Clear labels can help, but containers with clear sides and/or open tops can be even better for frequently used items.
I also find that storing items near where they are actually used can dramatically increase the functionality of a space.
Give something a home near where you naturally look for it or need it. A key hook by the door, for example, makes it much easier to both find your keys and put them away when you come home.
When determining the best home for a less frequently used item, I often ask:
“Where would you naturally look for this when you need it?”
The answer is often more important than finding the “perfect” storage location, and if the answer is “I wouldn’t, I would just buy a new one”, then you probably shouldn’t keep it in the first place!
Breaking the cycle
For someone with ADHD, clutter can become a vicious cycle.
Distraction can contribute to disorder, and disorder can create even more distraction.
When your environment is full of unfinished tasks, misplaced belongings, and things that don't have a clear home, it can be harder to know where to start.
Creating simple, realistic systems can help reduce that overwhelm. The goal isn't perfection. It's creating a space that requires less mental energy to maintain so you have more time and energy to enjoy your home, and your life.
And remember: an organizing system is only successful if you can maintain it.
Your home doesn't need to look like a picture in a magazine. It needs to work for you.
Want to learn more?
For a more in-depth look at this topic, I recommend Organizing for the Creative Person: Right-Brain Styles for Conquering Clutter, Mastering Time, and Reaching Your Goals by Dorothy Lehmkuhl and Dolores Cotter Lamping, CSW.
And if you're ready to tackle your own decluttering journey, I would love to help!
Reach out to schedule a free consultation and let's find a system that works for your brain, not against it.
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