Tips and Techniques

Staying Organised with ADHD: Unveiling Your Path to a More Structured Life

Practical tips and strategies to stay organized in daily life for individuals with ADHD.

Written by

Jacqui Walker

Published On:

Oct 26, 2023

Man with ADHD writing on his planner
Man with ADHD writing on his planner
Man with ADHD writing on his planner

Living with ADHD can sometimes feel like trying to keep a bundle of energetic puppies in line. It's a constant juggle, but that doesn't mean it's impossible to stay organised. 

Staying organised with ADHD is all about learning the strategies that work specifically for you and your unique brain wiring. 

Whether you're wrestling with an unpredictable work schedule or trying to balance personal responsibilities, these practical ADHD organisation tips will provide the tools you need to keep everything in order.

Take your time and find out what suits you best.

Understanding ADHD and Its Impact on Organisation

When it comes to staying organised, you might find it's a bit of a struggle if you're living with ADHD. This common condition affects your ability to focus, remember details, and manage time effectively – all crucial skills for keeping organised. 

You're not alone in this; millions around the globe grapple with similar challenges every day.

ADHD is characterised by symptoms like impulsivity, lack of focus, and hyperactivity that can make daily tasks seem insurmountable. So let’s take a closer look at how ADHD impacts organisation:

  • Memory lapses: One key challenge is forgetfulness. It's not uncommon for people with ADHD to walk into a room only to forget what they came there for or misplace everyday items. This isn't about being careless; it's a direct result of how ADHD affects memory function.

  • Difficulty focusing: If you've got ADHD, it might be hard to concentrate on one task without getting distracted by something else. That means even well-laid plans can get derailed quickly.

  • Poor time management: Many individuals with ADHD struggle with understanding the concept of time, which contributes to procrastination and missing deadlines.

  • Struggles with organising tasks: Breaking down tasks into smaller steps can be difficult for those with ADHD, leading to confusion and unfinished work.

By understanding these challenges, we're better equipped to tackle them head-on using practical tips tailored specifically for those living with ADHD. 

Recognising that your struggles are part of the condition rather than personal failings is an important first step in improving your organisational skills.

Identifying Common Organisational Challenges for Individuals with ADHD

Identifying Common Organisational Challenges for Individuals with ADHD

If you're living with ADHD, it's no secret that staying organised can feel like a Herculean task. Understanding the hurdles you might face is the first step towards conquering them.

Time Management

You'll find that time management is often a significant challenge for individuals with ADHD. Keeping track of appointments, remembering tasks or deadlines, and managing day-to-day activities can be overwhelming. 

It's not uncommon to miss important dates or forget about commitments entirely.

Orderly Environment

Another hurdle many people encounter is maintaining an orderly environment. You may struggle to keep your workspace tidy, misplace items frequently, or find yourself surrounded by clutter more often than not. 

This lack of order can add to feelings of stress and frustration, making it harder to focus on the tasks at hand.


Moreover, prioritisation could be another stumbling block on your path to organisation. With so many thoughts racing through your mind simultaneously, deciding what needs immediate attention and what can wait isn't always straightforward.

Remember that these are common challenges; you're definitely not alone in experiencing them! By acknowledging these difficulties head-on, you've already taken a crucial step towards a better organisation. 

Here are some practical tips for dealing with these problems:

  • Use digital tools: Smartphones and computers come equipped with calendars, reminders, and note-taking apps which could help manage time effectively.

  • Create specific spaces: Assign definite places for all items in your workspace or home to avoid misplacing things.

  • Develop a routine: Routines help reduce decision fatigue by adding structure to your day.

  • Prioritise tasks: Using a system such as the Eisenhower Box method (categorising tasks based on their urgency and importance) could aid in prioritisation.

Understanding one's unique challenges when trying to stay organised with ADHD paves the way for developing personalised strategies that make life easier and less chaotic.

Practical Strategies for Daily Organisation with ADHD

Here are some practical strategies that can help you navigate through your daily tasks.

Develop a Routine

One of the best ways to maintain organisation is to develop and stick to routines. That's right! Establishing a set routine helps create structure and predictability. It’s even better if you break down your day into manageable chunks. 

You'll find it easier to focus on one task at a time without feeling overwhelmed.

Stay Organised

Next up is using tools to stay organised. These could be anything from traditional diaries and planners to digital apps designed specifically for ADHD individuals. 

Tools like these provide visual cues and reminders that can help keep you on track throughout the day.

Declutter Regularly

Here's another tip: declutter regularly! If clutter fills your space, it might also fill your mind, making it harder for you to concentrate or find what you need when you need it. 

Make a habit of tidying up every day; just 15 minutes will do the trick!

Take Breaks Between Tasks

One more strategy worth mentioning is taking breaks between tasks. Sounds simple enough, right? But this cannot be emphasised enough: frequent short breaks can refresh your mind.

These aren’t miracle solutions, but they’re certainly effective steps toward staying organised with ADHD. It’s all about finding strategies that suit your lifestyle best.

Leveraging Technology to Stay Organised with ADHD

Today, technology has become your best buddy when it comes to staying organised with ADHD. Be it reminders on your phone or using apps for task management, the digital world is here to lend you a helping hand.

Mobile Apps

Let's begin with mobile applications. They're a Godsend for folks battling ADHD. Apps like Trello, Asana, or Microsoft To-Do can transform the way you manage tasks. 

These tools allow you to break down daunting jobs into simple steps, set reminders and deadlines, and even share tasks if you're working in a team. In fact, studies suggest that 67% of people use some form of tech tool to stay organised.

Smart Home Devices

Next on the list are smart home devices like Amazon Echo or Google Home. You'd be surprised at how these gadgets can help alleviate ADHD symptoms. 

For instance, setting up routines for morning alarms or bedtime reminders can keep your daily schedule on track.

Site Blockers

But what about those times when distractions are just too tempting? That's where site blockers come in handy! Tools such as Freedom or LeechBlock let you restrict access to time-wasting websites during work hours.

Note-taking Apps

Lastly, don't forget about note-taking apps such as Evernote or OneNote. They're perfect for jotting down important points during meetings or brainstorming sessions. 

Plus, they sync across all devices, so you'll never lose track of your notes again!

Remember that finding the right tech tool might take some trial and error, but once found, it could be a game changer in managing your ADHD organisation woes.

How to Create an ADHD-Friendly Home Environment

Your home should be your sanctuary, a place where you feel safe, calm, and organised. For those living with ADHD, creating such an environment is crucial for maintaining focus and productivity. 

Here are some top tips to help transform your space into an ADHD-friendly environment:

Tip 1. Clutter-free Spaces

Firstly, it's all about clutter-free spaces. We've all heard the saying, "A tidy room equals a tidy mind." This rings particularly true for people with ADHD. You'll find that keeping surfaces clear of unnecessary items can significantly reduce feelings of being overwhelmed or distracted. 

Try adopting minimalistic tendencies; keep only what you need within sight and everything else neatly stored away.

Tip 2. Colour Choice

Next up is colour choice. You might not think it's important, but trust us, it plays a significant role in how we perceive our surroundings. 

Lighter shades, like blues or greens, are known to have calming effects, which can be beneficial when trying to maintain concentration levels throughout the day.

Tip 3. Organisation

As mentioned, organisation is one of the most crucial aspects of achieving an ADHD-friendly home environment. Consider implementing systems that work best for you personally rather than following generic advice blindly. 

Experiment with different methods until you find something that suits your unique needs and preferences perfectly.

  • Visual cues could be your secret weapon: Labels on drawers or baskets, colour-coded folders, or even just sticky notes as reminders.

  • Open storage solutions might work better for some than hidden ones: If out-of-sight means out-of-mind for you, opt for bookcases and shelves over cupboards and boxes.

  • Your digital space also needs consideration: Try using apps designed specifically for improving productivity among individuals with ADHD.

Tip 4. Quiet Zones

Lastly, don't forget to create quiet zones in your home where distractions are limited; these areas can serve as invaluable retreats during times when concentration seems elusive.

Incorporating Exercise and Diet into Your Routine for Better Focus

When it comes to staying organised with ADHD, an essential factor you shouldn't overlook is the significance of regular exercise and a balanced diet. These lifestyle choices can remarkably influence your focus and organisation skills.

Physical Activity

Let's kick things off by talking about physical activity. You've probably heard this advice countless times before, but there's no overstating how crucial regular exercise is to our well-being and brain health. 

Research shows that engaging in moderate aerobic exercises can enhance cognitive functions, including attention span, something that individuals with ADHD often struggle with.

Here are some ways you can incorporate exercise into your routine:

  • Start your day with a brisk morning walk or jog.

  • If you're working from home, take short breaks every hour for brief exercises like stretching or jumping jacks.

  • Try out different forms of exercise, such as yoga or martial arts, which also promote mindfulness.


Moving on to diet, eating well-balanced meals rich in omega-3 fatty acids, protein, and complex carbohydrates can significantly impact how well you manage ADHD symptoms. 

Omega-3 fats are particularly beneficial because they play an integral role in brain function, improving memory, mood swings, and impulsivity issues commonly associated with ADHD.

Consider these tips when planning your meals:

  • Include food sources like fish (salmon), nuts (walnuts), and seeds (flaxseeds) that are high in Omega-3.

  • Opt for whole grains instead of refined carbohydrates.

  • Keep hydrated. Dehydration might cause difficulty concentrating.

Just remember, this isn't about striving for perfection. It's about making small adjustments to improve your overall quality of life while living with ADHD. 

By integrating healthy habits into your lifestyle one step at a time, you'll notice improvements not just in terms of better focus but also enhanced self-esteem and reduced anxiety levels; all essential components of efficient ADHD organisation strategies!

Wrapping Up: Embracing Your Unique Path to Organisation with ADHD

Organising your life when you're living with ADHD can often feel like a daunting task. Yet, it's entirely possible to create and maintain an organised space that suits your unique needs. 

The key is understanding that organisation with ADHD don't follow the conventional rules but rather embrace what works for them. The strategies discussed above can help make daily activities more manageable, and less overwhelming, and reduce feelings of chaos or disorder.

Every small step towards staying organised contributes significantly towards managing the challenges associated with ADHD. 

With patience, perseverance, and resilience, you'll soon find a system that fits you perfectly, making organisation less of a chore and more of an achievable goal.