ADHD Friendly Home Organization: Simple Hacks to Stay Organized Without Overwhelm
Nov 30, 2024
Keeping a home organized can be a daunting task for anyone, but for individuals or families living with ADHD, it can feel like a never-ending challenge. Clutter, forgotten schedules, and disorganized spaces can contribute to feelings of overwhelm. However, with the right approach, ADHD friendly home organization is achievable. By simplifying tasks, using visual systems, and embracing flexibility, you can create a harmonious space that supports your needs without feeling overwhelmed.
This journal will guide you through practical tips and strategies for decluttering, designing ADHD-friendly spaces, and managing family schedules—without feeling overwhelmed.
The ADHD Relationship with Organization
ADHD brains often struggle with executive function, which includes planning, prioritizing, and organizing. This means traditional systems of organization might not work well for someone with ADHD. However, ADHD minds are also highly creative and adaptable, making it possible to develop systems that are tailored to individual needs and preferences.
The key to creating an ADHD-friendly home is to:
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Simplify tasks as much as possible.
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Focus on visual cues to make systems easy to follow.
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Build flexibility into your routines.
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Avoid perfectionism—good enough is good enough.
Decluttering for ADHD-Friendly Homes
Decluttering can feel overwhelming, especially if you’ve accumulated a lot of “stuff.” The trick is to start small and tackle one area at a time.
1. The One-Basket Rule
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What It Is: Carry a laundry basket and walk through your home, collecting items that don’t belong in the room they’re in.
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How It Works: Once the basket is full, go room by room and return items to their proper places. If they don’t have a place, it might be time to let them go.
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Why It’s ADHD-Friendly: It’s quick, focused, and eliminates the overwhelm of decluttering an entire space at once.
2. The 10-Minute Declutter
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What It Is: Set a timer for 10 minutes and declutter one small area, like a kitchen drawer or a corner of the living room.
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How It Works: By working against a timer, you stay focused and avoid burnout.
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Why It’s ADHD-Friendly: The time limit keeps the task manageable, making it easier to stay motivated.
3. Use the “One In, One Out” Rule
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What It Is: For every new item you bring into your home, let go of one old item.
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How It Works: This rule helps prevent clutter from building up over time.
- Why It’s ADHD-Friendly: It’s a simple rule that doesn’t require complex decision-making.
Creating ADHD-Friendly Spaces
Your home should feel like a haven, not a source of stress. By designing spaces that align with how ADHD brains work, you can make organization easier and more intuitive.
1. Create “Zones” for Activities
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How It Works: Assign specific areas for specific activities (e.g., a reading nook, an art station, or a homework zone). Keep supplies for each activity within the designated area.
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Example: In the kitchen, have a “coffee zone” with mugs, coffee beans, and filters in one place. In the living room, create a “TV zone” with remotes, blankets, and snacks.
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Why It’s ADHD-Friendly: Clearly defined zones reduce decision fatigue and make it easier to find and put away items.
2. Use Clear Storage Solutions
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How It Works: Replace opaque bins and drawers with clear containers so you can see what’s inside at a glance.
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Example: Use clear plastic bins for toys, art supplies, or pantry items.
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Why It’s ADHD-Friendly: Out of sight is often out of mind for people with ADHD. Clear storage keeps items visible, reducing the chances of forgetting where things are.
3. Label Everything
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How It Works: Use labels to clearly mark where items belong, whether it’s on shelves, bins, or drawers.
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Example: Label bins in the entryway for “shoes,” “scarves,” and “hats.”
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Why It’s ADHD-Friendly: Labels create a visual reminder, making it easier to stay organized without overthinking.
4. Declutter Visual Distractions
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How It Works: Reduce clutter on surfaces like countertops, tables, and desks. Keep only the essentials visible.
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Example: In the kitchen, store appliances you rarely use in cabinets to free up counter space.
Managing ADHD-Friendly Family Schedules
Keeping track of family schedules can be one of the biggest challenges for ADHD households. With multiple people and activities to coordinate, it’s essential to have systems in place that everyone can follow.
1. Use a Centralized Family Calendar
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What It Is: A large, visible calendar where everyone’s schedule is recorded in one place.
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How It Works: Assign a color to each family member and include all appointments, activities, and deadlines. Update it weekly as a family.
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Why It’s ADHD-Friendly: Visual calendars provide a clear overview of what’s happening and help prevent double-booking or missed appointments.
2. Digital Reminders and Alerts
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What It Is: Use apps or smartphone reminders to alert you to important tasks and events.
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How It Works: Set recurring alarms for regular activities like picking up kids from school or starting bedtime routines.
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Why It’s ADHD-Friendly: Reminders act as external cues, reducing the need to rely on memory alone.
3. Simplify Morning and Evening Routines
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What It Is: Create simple checklists for morning and evening tasks to keep everyone on track.
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How It Works: Include items like “brush teeth,” “pack lunch,” or “lay out clothes for tomorrow.”
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Why It’s ADHD-Friendly: Checklists provide structure and reduce decision fatigue during busy times.
4. Weekly Family Meetings
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What It Is: A brief meeting where you review the upcoming week’s schedule, assign chores, and address any concerns.
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How It Works: Set aside 15-20 minutes each Sunday to go over the calendar and make adjustments as needed.
- Why It’s ADHD-Friendly: Regular check-ins help keep everyone on the same page and reduce last-minute surprises.
Check out this list of the top 7 ADHD apps for kids to discover tools that can assist children in managing their time and staying organized.
Quick ADHD-Friendly Hacks
1. Color Coding
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Use color-coded folders, bins, or markers to organize papers, clothes, or supplies. For example, assign each child a color for their school supplies.
2. Command Centers
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Set up a command center by the entryway with hooks for keys, bags, and coats, along with a whiteboard for reminders.
3. Drop Zones
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Create a designated spot near the front door for dropping items like mail, wallets, and backpacks to prevent them from scattering throughout the house.
4. Simplify Laundry
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Use one laundry basket per family member to simplify sorting and folding.
5. Timer Tricks
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Use timers to stay focused on tasks. For example, set a 15-minute timer for tidying up a room.
Overcoming Common ADHD Challenges
1. Struggling to Get Started
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Solution: Use the “Two-Minute Rule”—commit to working on a task for just two minutes. Often, starting is the hardest part, and momentum builds from there.
2. Forgetting Where Things Are
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Solution: Adopt the “one home” rule: every item has one designated spot. Make it easy to return items to their homes by labeling storage spaces.
3. Feeling Overwhelmed
- Solution: Break tasks into smaller steps and focus on one at a time. Reward yourself after completing each step to stay motivated.
Celebrating Progress
The ultimate goal of ADHD-friendly home organization is functionality, not perfection. Celebrate small wins, like a decluttered kitchen counter or a smoothly executed morning routine. Remember, organization is an ongoing process, and it’s okay to adjust systems as your needs change.
By implementing these simple hacks, you can create a home that works with your ADHD brain, not against it. With the right tools and strategies, you’ll spend less time managing chaos and more time enjoying your space—and your family.
