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Getting organized with ADHD

Learn how strategies for getting organized can help manage your symptoms.

Updated on August 12, 2024

Two people cleaning their home and organizing shelves
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Getting organized can be challenging for many people. But if you have attention-deficit/hyperactivity disorder (ADHD), it can be even more challenging. But did you know that getting organized may help manage your symptoms?

Try these organizational strategies to help make managing ADHD easier.

writing, journal, diary, schedule
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Collect your thoughts

It can be hard to organize your life when your mind feels cluttered. To help collect and sort the things running through your brain, jot down your to-do list and all of your thoughts and ideas. That means writing down not just appointments, phone calls to make, bills to pay, errands to run, andShow More

bills, mail, clutter
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Decluttering

Isn't it amazing how quickly papers and clutter accumulate? Schedule 30 minutes each day to sort through old papers, junk mail, magazines, and other household items that have piled up. Toss what you no longer need. Stash the rest out of sight in color-coded and labeled bins, storage containers, orShow More

time, clock, schedule, routine
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Time management

When you have ADHD, time management can become complicated, thanks to distractions or thoughts that jump from one thing to the next. Distractions can make it tough to finish things.

Strategy: Create a structured, daily schedule for completing tasks, and use a daily planner or calendar to keepShow More

Someone holding a to do list
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Set your priorities

What's the absolute most important thing you'd like to get done this month? Or this week? Or today? If you haven't thought about it, try to figure it out. Because while using a to-do list or daily planner is great, those tools work more effectively if you learn to prioritize the tasks you put inShow More

puzzle, missing piece
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Break it up

Facing a big task with lots of pieces can feel overwhelming when you have ADHD. Take every large, long-term project in your day planner, and break it up into small, easy-to-complete, doable steps. Then, make sure to schedule each of those steps in your day planner. Remember not to schedule too manyShow More

someone tying their tie with confidence
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Plan ahead

Have a busy day coming? Planning ahead can be critical. It can help you feel less stressed and scattered.

For example, when you know you have a busy day coming up, start getting ready the night—or even two nights—before. Launder and lay out your clothes for the big meeting, get your lunch packedShow More

therapy, therapist, counseling, counselor
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Consider an organization coach

Getting your life organized can be challenging. So, if it’s hard to get started, consider hiring an organizational coach who specializes in adult ADHD. The right coach not only will help motivate you but also will help you develop your own abilities to more effectively manage details, manage yourShow More

Someone with pills in their hand
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Consider prescription medication

If you follow these tips but find you still need help managing your symptoms of ADHD, talk to a healthcare provider (HCP) about whether medication might help you. The most common medications for ADHD include stimulants, non-stimulants, and sometimes antidepressants.

Stimulants like methylphenidatesShow More

Slideshow sources open slideshow sources

Children and Adults with Attention-Deficit/Hyperactivity Disorder (CHADD). Workplace Issues. Page accessed June 22, 2024.
National Institute of Mental Health. Attention-Deficit/Hyperactivity Disorder. Page last reviewed September 2023.
Attention Deficit Disorder Association. ADHD Coaching: What Is It And How To Find An ADHD Coach. May 16, 2024.
Cleveland Clinic. ADHD Medication. Page last reviewed October 6, 2022.
Cleveland Clinic. Atomoxetine Capsules. Page accessed June 22, 2024.

 

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