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October 2023

5 Steps to Get Organized with ADHD

Being organized is a trait most anyone would want to have. Staying on top of your schedule and tasks can help you find success at work, at school, and in relationships.

Having attention-deficit/hyperactivity disorder (ADHD) doesn’t have to get in your way. But being organized might not come as naturally to you. To boost your productivity and feel less overwhelmed or anxious, try these 5 organizational tips:

  1. Prioritize and plan. Too much to do and not sure where to start? Write a daily to-do list that includes realistic, actionable goals. Be specific: “Walk for 15 minutes” is better than “Exercise.” If you have a big project to tackle, break it into smaller tasks. To get motivated, knock out the easiest steps first and give yourself a reward when the task is complete.

  2. Create a home base. Misplacing your wallet, keys, or glasses can be frustrating. Plus, searching for them can eat up precious time. Designate a specific place like a basket or table by the front door where you can drop important items. That way, you’ll always know where to find them

  3. Go digital. Having too much stuff can clutter our spaces and overwhelm our minds. To reduce piles of paperwork, use a device to scan or take pictures of items you want to save, and then file them electronically. Download a calendar or planning app to remind you of appointments and social engagements

  4. Embrace a healthy routine. If you eat a nutritious diet, you may see improvement in ADHD symptoms. But good health goes beyond just diet. Establishing a routine can help manage ADHD symptoms. Wake up and go to sleep at the same time each day, schedule time to exercise, and keep your diet low on sugar and processed foods

  5. Get support. Living with ADHD often means having challenges with organization. But you don’t have to tackle organization by yourself. Enlist a friend to help or schedule a visit with an ADHD coach, a specialized support group, or a therapist.

Online Medical Reviewer: Brian McDonough, MD
Online Medical Reviewer: Ray Turley BSN, RN
Date Last Reviewed: 7/1/2023
© 2000-2024 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
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