We know how difficult it is for an adult with ADHD ( Attention Deficit Hyperactivity Disorder) to keep their home tidy. You may be wondering, "Is this just me?" Clothes scattered everywhere, piles of papers, not being able to find anything you're looking for in time... all of this adds to the stress and anxiety, doesn't it? In fact, with ADHD symptoms, this chaos can be even worse. But don't worry, there are solutions to this. Today, let's talk about how to make your home a place where you feel comfortable and tidy.
Why is it difficult for someone with ADHD to keep a house tidy?
First, let's understand this. This is not about you being lazy or irresponsible. When you have ADHD, some of the functions of our brain, especially memory and the way we manage time, are a little different.
Think about it, maybe you have a bunch of bills on the kitchen table to remind yourself that you need to pay them. Or maybe you have a bunch of unfolded laundry on the sofa to remind yourself that you need to do it. While this may work in the short term, in the long term it just adds more clutter to your home and adds more stress to your mind.
To be precise, this confusion is just another characteristic of ADHD. Once we understand it, it becomes easier for us to deal with it.
But if we develop a system of staying organized, the benefits are many:
- It saves time looking for things.
- Your work will become more efficient.
- Anxiety and stress are reduced.
- Conflicts with other people at home will decrease.
Okay, so where do we start?
Sometimes the hardest part is getting started. The thought of clearing out the entire garage, the entire bedroom closet, or that "junk drawer" can be daunting, right? The best solution to a big task like this is to break it down into smaller, more manageable pieces. Don't try to clear out the entire house at once. Don't try to clear out even one room at once. Let's see how to plan it.
Let's make a little plan.
1. Choose a place first: Start with the easiest place you want to organize. Maybe it's the top drawer of your desk.
2. Make a to-do list: Write down the tasks you need to do to clear the space.
3. Set aside time: How long can you focus for? 15 minutes? 30? Limit your work to that amount of time. Set aside a time for this task on your phone or calendar.
4. Give yourself a reward: Before you start, think about what you'll give yourself when you finish this small task. It could be a few minutes of looking at your phone, watching TV, listening to a song, or even eating a small snack. When you finish a big task, give yourself a bigger reward. Something like going out to dinner with friends or watching a movie.
5. Gradually move on to difficult areas: After completing the easy areas, gradually move on to more difficult, longer-lasting areas.
How to sort goods
When you're unpacking, you'll find a lot of different kinds of stuff. To make it easier to make a decision about these, categorize them like this.
| Type | What to do |
|---|---|
| Things to keep | These are the things you need, use, and love. Make a place for them. |
| Things that are taken elsewhere | Things that don't belong in this room and need to be put somewhere else. Put them in a separate box and take them to the appropriate place. |
| Things to throw away/recycle | Things that are broken, old, or useless. Throw them away without thinking. |
| Things to donate/sell | Clothes, books, and belongings that are in good condition but that you no longer need. |
| "I'll think about it later" box | Put things you can't figure out what to do with temporarily in this box. But don't forget to mark a day on your calendar to make a decision about that box! |
Divide the room into 'Zones'
Our attention is easily distracted when we do several things at the same time. For example, if you're sitting on the living room sofa watching TV, checking email, and paying bills, your work won't get done properly. So divide the room into 'Zones' based on the tasks you're doing.
- Work area: Create a work area with a small desk, filing cabinet, or board.
- A relaxation area: A place to relax with a sofa, TV, and comfortable pillows.
- A reading area: A separate place to read a book with a well-lit lamp and a comfortable chair.
Well, once you've got it organized, how do you keep it that way?
The next challenge is to maintain that order after you've removed it. Here are some simple tips for that too.
Create a 'landing area'
There are things you use every day that you look for when you go out. Things like your keys, phone, and wallet . Set aside a safe place for these near the door, where everyone can see them. It could be a shelf or a nice basket on a table. Get in the habit of putting these things away when you get home. Then you won't have to worry about looking for them again when you go out.
Stop piling up paper.
Get electronic bills (e-bills) and receipts whenever possible. Take a photo of receipts, recipes, etc. on your phone and save them. Opt-out of mailing lists from places that send you unsolicited letters and advertisements.
Buy less.
The best way to reduce clutter is to reduce the number of new items you add to your home. Make a rule for yourself: "When you bring in something new, you get rid of something old." Before you bring in a new magazine, remove the old one from the coffee table. When you buy a new pair of shoes, remove the old one.
'Tidy as you go'
The best way to keep a place tidy is to put it away as soon as you use it. Wash the dishes as soon as you finish eating dinner. Then you can wake up to a clean place the next morning. If you see an open drawer, close it immediately. If the trash can is full, empty it immediately.
A 10-minute 'Quick Pickup' every night
Every night before bed, take 10 minutes to walk around the house. Take a large bag or basket and collect all the toys, shoes, and food that are lying around and put them back in their proper places. It's even more fun when you get the rest of the family involved.
We know this journey is not easy. But when you gradually incorporate these small changes into your life, you will notice a big difference. Remember, the most important thing is to be kind to yourself. Don't be discouraged if you can't quit one day. Start again the next day. If you're still having trouble after trying these methods, talk to your doctor . He or she will be able to recommend other methods that will help you.
Take-Home Message
- Start small: Don't try to clean the entire house at once. Start with the easiest, smallest area.
- Record your time: Break big tasks into small, 15-30 minute chunks, and work on them with a timer.
- Create a system: sort items, divide rooms into 'zones', and create a 'landing area' for things like keys.
- Give yourself a gift: Even if it's a small task, do something that gives you a little joy. That will be another motivation for you.
- This is a journey: discipline is not something you can build overnight. It's the little things you do day by day that make a big difference. Be kind to yourself.
- Ask for help: If you find it difficult to do these things on your own, talk to your doctor for more advice.
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