Many women with ADHD struggle with high levels of disorganization in many areas of their life. From work to home to keeping on top of social engagements and appointments, a lack of organization can throw your life off balance. Women with ADHD tend to have a difficult time with organization due to symptoms like poor focus, time blindness, and issues with task completion. Not to mention, a tendency to misplace items, which can lead to struggles with keeping on schedule. A lack of organization can cause issues in daily life, affecting work, relationships, and your personal well being. Here are 23 organization tips for women with ADHD.
4 Ways Women with ADHD Can Stay Organized
1. Rely on Routines
Having a morning and evening routine can be extremely beneficial for those with ADHD. Routines provide a predictable pattern that can help you keep your day organized, reduce stress, and manage daily tasks. A morning routine offers a structured start to the day, allowing you to prioritize tasks, set goals, and establish a sense of control. A nighttime routine can help you wind down and set you up for a restful sleep and successful next day. When tasks are scheduled within a routine it’s easier to use your time effectively, which can help you stay organized.
2. Create an Organized Space at Home
Have a space in your home that you can keep organized and be in control of. This is especially important if the rest of your space is a bit messy or disorganized most of the time. For instance, having an organized desk where everything is accessible and you know exactly where things are placed can be really helpful. Place important work, documents and paperwork there. It will make you feel at ease to know that you can access these things when needed.
3. Use a System to Plan Out Your Week
If looking at a big weekly task list stresses you out and causes overwhelm, use a system to break it down. Separate tasks into small sections that can be done on different days and write them down in your planner. This helps you know when you’ll get each task done, which can provide you with a sense of relief. Since you have a plan in place, you know that as long as you get the daily tasks done you’ll be on track to work through your list.
4. Schedule Decluttering Sessions
Clutter is quite normal when you have ADHD so if you notice that clutter accumulates more quickly in your home, than you’d like make a point to declutter regularly. Schedule regular decluttering sessions at least once a month (more if needed) so you can keep things in check. A clear space can help you have a clearer, less stressed out state of mind.
15 Organizational Tips for Women with ADHD
- Fill out a calendar with important dates and deadlines- colour code and place it somewhere you’ll see it everyday.
- Set time limits when making decisions.
- Use alarms to beat hyper focus.
- Keep your home and workspace uncluttered.
- Immediately sort paperwork (mail, doctor requisitions, flyers, etc.) as it comes into your home and throw out anything you don’t need right away.
- Use your phone to set reminders for appointments and meetings, but also for “smaller” things like taking supplements and putting in laundry.
- Have a specific place to keep keys, sunglasses, and other everyday items.
- Choose your outfit the night before.
- Keep items that are used together near each other (for example, cutting board and knives).
- Make a new “to-do” list at the start of every day – cross off items when you finish.
- Give yourself a limited amount of time for tasks and use a timer to alert you when time is up.
- Do a task right when you get a reminder- don’t leave it as you may forget about it.
- Make organizing/decluttering fun by listening to your favourite podcast or playlist.
- Declutter small areas at a time, don’t try to do your whole house at once.
- Get organizational help when you need it- whether it’s a friend, nanny, or personal organizer.
4 Tips, Tools & Resources to Help
1. Join an ADHD Support Group
Support groups are an excellent resource for emotional support, but they can also help you with organizational skills. These groups offer supportive environments and a safe space where you can share strategies and receive practical tips on managing tasks and time. You can learn about effective organizational techniques, brainstorm solutions, and hear about how others have tackled specific organizational issues.
2. Organize Your Days in a Paper Planner
A paper planner can help you keep track of tasks, obligations, and important dates. Many people with ADHD prefer paper planners over digital ones as they provide a more tactile planning experience. The physical act of writing can be more engaging and help you with visualizing tasks and commitments. This can improve memory retention and cognitive processing, making it easier to stay organized. A paper planner also allows for customization- you can use different colours, stickers, and layouts to fit your individuals preferences. This planner includes a daily schedule from 6 am to 9 pm, as well as weekly planner pages. Sections for to-do lists and top priorities will also help you stay focused.
3. Use Clear Organizing Containers
Clear organizing containers are great for everything from your pantry to your closet to your teas and cleaning supplies. Being able to see everything in its place means you don’t have to rely on your memory to remember where things are. You can also use labels to keep things even more organized and easily accessible.
4. Hire a Professional Organizer
Women with ADHD typically struggle with disorganization in multiple areas of their life. If it works within your budget, consider hiring a professional organizer to come in once or twice a year to organize your space. A professional organizer will help you sort, declutter, organize, file, and store items in your home or office. They can help you set up systems that are easy to carry on with and introduce you to tools and products that will help you maintain an organized space when they leave.
If you have ADHD and struggle with organization, we hope these tips and tools help!
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