Attention deficit hyperactivity disorder (ADHD) is a neurodevelopmental disorder characterized by inattention, hyperactivity and impulsivity. It affects approximately 5% of children and 2.5% of adults worldwide. One of the major challenges for people with ADHD is difficulty with organization and time management.
What is ADHD?
ADHD has three main subtypes:
- Predominantly inattentive
- Predominantly hyperactive/impulsive
- Combined type (inattentive + hyperactive/impulsive)
People with the inattentive subtype of ADHD struggle with organization, planning, paying attention and remembering details. Those with the hyperactive/impulsive subtype tend to be restless and impulsive. The combined type includes both inattentive and hyperactive symptoms.
ADHD is thought to be caused by an imbalance in brain chemicals called neurotransmitters. It often runs in families and occurs more often in boys than girls. While ADHD symptoms start in childhood, 60% of children continue to experience symptoms as adults.
ADHD and Organization
Difficulty with organization is a hallmark symptom of ADHD, particularly the inattentive subtype. Adults and children alike struggle with:
- Organizing spaces and belongings
- Managing time
- Planning ahead
- Keeping track of tasks and to-do lists
Research shows that people with ADHD have more cluttered, disorganized homes compared to those without ADHD. Their brains have trouble prioritizing what needs organizing. They may have an “out of sight, out of mind” mentality. If items are not visible as reminders, they are easily forgotten.
In one study, two-thirds of children with ADHD struggled with organization compared to 20% of children without the disorder. Difficulties are most pronounced with complex, multi-step tasks that require sustained effort over time.
Reasons Behind Disorganization
There are several reasons why organization is so difficult with ADHD:
- Inattentiveness – People with ADHD have trouble staying focused and paying attention to details needed to keep organized, like putting items back in their proper place.
- Impulsivity – Impulsive behaviors like interrupting tasks or frequently shifting activities makes organization difficult.
- Distractibility – People with ADHD are highly distractible, making it hard to maintain organization and follow through on systems.
- Working memory – ADHD impacts working memory needed to manage multiple tasks and steps involved in organizing.
- Task avoidance – ADHD can cause procrastination and avoidance of tasks perceived as boring, like cleaning or organizing.
Daily Living Areas Impacted
ADHD disorganization affects all aspects of daily life:
- Home – Unsorted piles, lost items, cluttered spaces.
- Classroom/Workplace – Messy desks, misplaced supplies, missed assignments and deadlines.
- Time management – Late to events, poor concept of time passing, rushing to meet deadlines.
- Money management – Late bill payments, unpaid tickets, missed taxes.
- Health – Forgetting medications and appointments.
- Driving – Traffic violations due to distraction and disorganization.
Strategies to Help with Organization
While organization is often very difficult for those with ADHD, certain strategies can help improve functioning:
Simplify and Declutter
Too many items leads to overwhelm. Choose what is essential and:
- Reduce clutter
- Organize belongings into categories
- Purge unused or duplicated items
Create Systems and Routines
Consistent habits and systems provide structure for an ADHD brain. Strategies include:
- Daily morning and nighttime routines
- Designated homes for frequently used items
- Checklists for multi-step tasks
- Calendars, schedules and reminders
Leverage Technology
Apps, tools and devices provide organization support by:
- Setting up automated reminders and alerts
- Making to-do lists, calendars and routines virtual
- Blocking distractions while working
- Recording important tasks, notes and ideas
Get External Help
Asking for help allows you to offload some organizational tasks. Options include:
- Hire a professional organizer
- Delegate tasks to others
- Use cleaners/organizers for home maintenance
- Take advantage of workplace accommodations
Establish Priorities
Focus first on what matters most. For example:
- Focus on 1-3 home or office spaces
- Target key tasks like bill payment and medication adherence
- Schedule weekly organization time to maintain systems
Leverage Motivation
Make organizing more rewarding by:
- Working alongside a friend or coach for accountability
- Breaking large tasks into smaller steps
- Rewarding progress and milestones
- Focusing on benefits of organization
Benefits of Getting Organized with ADHD
While it takes consistent effort, establishing organization systems can enhance several aspects of life with ADHD:
- Reduce lateness and missed deadlines
- Find lost items quicker
- Minimize mistakes like unpaid bills
- Lower daily stress and frustration
- Complete more tasks and projects
- Improve productivity and focus
- Support work and academic success
Professional Help for ADHD and Organization
Along with self-help strategies, working with professionals can also improve organization for those with ADHD. Types of help include:
ADHD Coaches
ADHD coaches specialize in helping clients develop organization systems for home and work. They provide support with:
- Setting up reminders and calendars
- Decluttering and home organization
- Establishing routines and daily planning
- Improving time management
Professional Organizers
Professional organizers assist with hands-on organizational projects like:
- Sorting paperwork
- Organizing documents into systems
- Establishing filing systems
- Decluttering and categorizing belongings
- Organizing spaces like offices, closets, and garages
Psychotherapy
Seeing a therapist helps uncover the root causes behind disorganization and build motivation for change through:
- Exploring how ADHD impacts organization abilities
- Identifying strengths and weaknesses
- Building self-awareness around habits
- Improving emotional regulation
Medication Management
Since ADHD medication improves focus and impulse control, it can support organization efforts. A psychiatrist can help:
- Identify the best medication types and dosages
- Notice if disorganization improve with medication treatment
- Make adjustments to maximize medication benefits
Coping with Ongoing Disorganization
While organization may always be challenging with ADHD, developing acceptance helps minimize frustration:
- Give yourself grace – Don’t expect perfection. Meet yourself where you’re at.
- Focus on progress – Small daily efforts add up over time.
- Ask for support – Delegate tasks to others when you feel overwhelmed.
- Take a break – Step away when you’re getting frustrated.
- Appreciate strengths – Everyone has abilities, like creativity, empathy and resilience.
Organization with ADHD takes tremendous effort. But implementing even a few helpful strategies can build confidence and success over time.
Conclusion
Difficulty with organization and time management is extremely common for those with ADHD. Inattention makes it hard to keep track of belongings and tasks. Impulsiveness leads to disorganized habits. Distractibility interferes with systematic workflows. But while organization is often a lifelong challenge, the right professional support, tools and coping strategies can improve functioning in everyday life.