Taming the Tigers: Staying Organised with ADHD

Living with ADHD can feel like a constant battle against disorganisation. From misplaced keys to unfinished tasks, the struggle to stay on top of things can be overwhelming. But fear not, fellow warriors! With the right strategies and tools, conquering the ‘ADHD and organisation’ mountain can become a much more manageable climb.

Understanding the Challenges of ADHD and Organisation

Let’s first acknowledge the unique challenges ADHD throws at our organisational efforts:

• Executive Functioning Deficits: Planning, prioritising, and managing time are often hurdles for the ADHD brain.
• Working Memory Woes: Remembering details and instructions can be a constant struggle, leading to lost items and forgotten tasks.
• Distractibility and Impulsivity: Shiny objects (both literal and metaphorical) can easily pull us off course, leading to unfinished tasks and disarray.
• Time Blindness: Difficulty perceiving the passage of time can lead to underestimating how long tasks take and missing deadlines.
• Sensory Overload: Clutter and visual stimuli can be overwhelming, making it hard to focus and maintain order.

Building a System that Works for your ADHD and Organisation

While the “one size fits all” approach rarely works for anyone, here are some key strategies to build an organisational system that works for you:

1. Embrace Visual Cues:

• Lists, with a Side of Lists: Lists are your best friends. Make daily to-do lists, prioritise tasks, and break down large projects into smaller, more manageable steps.
• Calendars and Planners: Utilise visual calendars and planners to schedule appointments, deadlines, and reminders. Colour-coding different categories can further enhance clarity.
• Visual Reminders: Post sticky notes with reminders around your workspace or home. Utilise whiteboards or bulletin boards to keep important information in sight.

2. Conquer the Clutter:

• Declutter Regularly: Schedule regular decluttering sessions to tackle the ever-growing pile of “stuff.” Donate, sell, or recycle what you don’t need.
• Designated Zones: Create designated zones for specific items like keys, wallets, and important documents. This reduces the frantic search when you need them most.
• Utilise Storage Solutions: Invest in storage containers, shelves, and organisers to keep things neatly categorized and easily accessible.

3. Harness Technology:

• Digital Reminders: Utilize apps and digital reminders on your phone or tablet. Set alarms, notifications, and recurring reminders for tasks and deadlines.
• Organisation Apps: Explore apps designed specifically for ADHD, offering features like task management, time tracking, and focus timers.
• Cloud Storage: Make the most of cloud storage services to keep important documents and files accessible from any device, reducing the risk of losing them.

4. Prioritise and Chunk Tasks:

• Break it Down: Break down large projects into smaller, more manageable steps. This makes them less daunting and easier to tackle.
• Prioritise Ruthlessly: Identify the most important tasks and focus on completing them first. This helps avoid feeling overwhelmed by the sheer volume of things to do.
• Time Blocking: Schedule specific time slots for specific tasks. This helps maintain focus and avoid getting sidetracked by other distractions.
• Embrace the Power of “No”: Don’t be afraid to decline additional commitments when your plate is already full. This can be hard when people pleasing is what you do best, but consistently saying “Yes” can further add to the chaos.

5. Celebrate Small Wins:

• Bake a Cake!: Acknowledge and celebrate your accomplishments, no matter how small. These rewards reinforce positive behaviour and motivates you to keep going.
• Start Small: Implementing too many changes at once can be overwhelming. Begin with small, achievable goals and gradually build upon them.
• Forgive Yourself: Mistakes happen. Don’t beat yourself up over setbacks. Learn from them and adjust your approach as needed.
• Seek Support: Don’t hesitate to seek support from friends, family, or professionals. Having a network of understanding individuals can make a world of difference.

ADHD Coaching: Your Partner in Organisation

While self-management strategies and tools are crucial, ADHD coaching can be a powerful ally in your organisational journey. An ADHD coach acts as a personalised guide, working with you to identify your specific challenges and develop a tailored plan that addresses your needs.

Here’s how ADHD coaching can help:

• Personalised Strategies: A coach goes beyond generic advice, delving into your unique strengths, weaknesses, and preferences to create strategies that resonate with you.
• Accountability and Support: Coaches provide regular check-ins, encouragement, and support, helping you stay motivated and on track with your organisational goals.
• Build Skills and Habits: Coaches can teach you specific organisational skills like time management, planning, prioritisation, and task breakdown, making them more manageable.
• Overcoming Obstacles and Emotional Barriers: Coaches help you identify and address obstacles that hinder your organisational efforts, such as frustration, overwhelm, procrastination, time blindness, or sensory overload.
• Building Confidence: Through positive reinforcement and celebrating successes, coaches can help you build confidence in your organisational abilities.
• Identify Underlying Challenges: Help you understand how your specific ADHD symptoms impact your organisational abilities.

By providing a structured yet flexible approach, ADHD coaching can be a game-changer for individuals struggling with organisation. It provides a supportive framework and personalised guidance, empowering you to develop the skills and systems needed to conquer the chaos and thrive in a more organised world.

Remember!

Staying organised with ADHD is an ongoing process, not a one-time fix. Be patient with yourself, experiment with different strategies, and find what works best for you. Remember, even small improvements in organisation can significantly reduce stress, boost productivity, and create a sense of calm in your life.

Additional Resources

• The Very Versatile Lemon – ADHD & ASD Coaching
• ADDitude Magazine
• The National Center for Learning Disabilities
• Children and Adults with Attention-Deficit/Hyperactivity Disorder (CHADD)

By implementing these strategies and utilising the available resources, you can take control of your organisation and create a system that works for your unique ADHD brain. Remember, you are not alone in this journey. With the right tools and support, you can conquer the chaos, tame those tigers, and thrive with ADHD!