How to Approach Home Organizing with ADHD

By Megan Golightly | Read time: 4 min

For anyone who wants the short version, here it is:

1.     Break tasks down. Goblin.tools can help with this.
2.     Set a 15-minute timer and clean one small area.
3.     Use colorful sticky notes to remind yourself of tasks.
4.     Do the most critical task first.
5.     Progress over perfection.
6.     Another person’s presence can help with motivation and focus.
7.     Use the 4-steps below.
 
You’ve got this!
 
If you want more explanation on any of those, read on.
 
As someone with ADHD, I completely understand the unique challenges that come with organizing a home. The paralysis, the overwhelming guilt, and the struggle to stay on task are all too familiar. Many people face these struggles and often feel misunderstood. If you find yourself in this situation, know that you're not alone, and there are ways to make the process more manageable.
 
Here are some of my best tips for tackling home organizing when you have ADHD.

1. Break Tasks into Manageable Chunks
 
Large projects can feel insurmountable, so break them down into smaller, more manageable tasks. Instead of "organize the entire kitchen," start with "declutter the utensil drawer." This makes the task less daunting and gives you a quick win to boost your motivation. If breaking down tasks feels overwhelming, try using sites like Goblin.tools to help break tasks down for you.
 
2. Use Timers and Set Limits
 
Set a timer for a specific period, such as 15 or 20 minutes, and focus on one task during that time. When the timer goes off, take a short break or switch to a different task. This technique, known as the Pomodoro Technique, helps maintain focus and reduces the feeling of being overwhelmed.
 
3. Create Visual Reminders
 
Use sticky notes or a whiteboard to jot down your tasks and keep them in a visible place. Visual cues can help remind you of what needs to be done and keep you on track. Make the reminders colorful and fun to catch your attention.
 
4. Prioritize and Delegate
 
Identify the most critical tasks and focus on those first. If possible, delegate tasks to family members or friends. Sometimes, sharing the workload can make a huge difference and alleviate some of the pressure.
 
5. Embrace Progress Over Perfection
 
It's essential to let go of the idea that everything needs to be perfect. Progress is progress, no matter how small. Celebrate your achievements, even if the task isn't 100% complete. Remember, it's about making your space functional and comfortable for you.
 
6. Seek Support
 
Don't hesitate to seek support from friends, family, or a professional organizer. Sometimes, an outside perspective can provide new insights and help you stay accountable. Body doubling, or having someone with you while you work, can be particularly helpful. This person doesn’t have to assist with the task; their presence alone can provide motivation and focus.
 
7. Use This Simple Four-Step Structure for Any Room
 
When approaching any room, follow these four steps to make the process more manageable:
1. Take Out Garbage/Recycling: Go into the room, remove all garbage and recycling, and then leave.
2. Remove Items That Belong Elsewhere: Take an item that belongs in a different room, place it in the correct room, and repeat until all such items are removed.
3. Take Out Easy Donation Items: Identify items that are easy to donate and remove them from the room.
4. Sort Through the Remaining Harder Things: With less clutter around, sorting through the remaining items will feel more manageable.
 
Organizing with ADHD requires an approach that acknowledges the unique challenges you face. By breaking tasks into manageable chunks, using timers, creating visual reminders, prioritizing tasks, embracing progress over perfection, seeking support, and using the four-step structure for any room, you can reclaim your space and reduce the overwhelm. Remember, you're not alone in this journey, and every step you take towards a more organized home is a step towards greater peace and functionality. 
 
Feel free to reach out if you have any questions or need personalized advice. Let's overcome this organizing challenge together!