For adults with ADHD, disorganization can create new problems above and beyond the symptoms of ADHD. Being late or missing appointments, forgetting to pay a bill or falling behind on a daily schedule creates stress which only makes memory and attention even more difficult. This pattern can become an ever-worsening spiral which creates chaos in life. For this reason, getting organized is a basic necessity for adults with ADHD. The foundation of organization is memory and attention, to compensate for difficulties in these areas, these task must be externalized--built into one's environment. When memory and attention are externalized, a new sense of structure is achieved.
Create a Work Space
A separate work space must be established. Create a place in your home that is your "office." If you do not have the space to have a separate room, section off part of another room. Make this space comfortable for you. You may work well behind a desk, or perhaps just sitting in an arm chair. How the office is set up must be based on what you are comfortable with, not a list of "shoulds" like "I should be able to sit at a desk." This space needs to be used only as your office. Put all the tools necessary for getting your work done in this office; such as, a phone, computer and filing cabinet. You will also need office supplies like paper, notebooks, stapler, scissors, etc. Even if your goal is to organize the rest of your home, start with this space. This will give you a place to plan organizing other parts of your life. Keep this space clean and uncluttered at all times, even if the rest of your home becomes a mess, maintain this one "sanctuary" to retreat to for planning.
Organize Information
In your work space, create a filing system to organize information. Create notebooks and file folders with titled categories such as "Contact Information," "Bills to Pay," "Insurance Information" and "Receipts." Create as many categories as you need to accommodate your personal circumstances. Do not be afraid to create files for things like birthday cards and reading list. Although some might not think such files are needed, for a adult with ADHD, organizing these things can really assist in creating a sense of order. Set up one box labeled "In-Box." When you get a new piece of paperwork or information, place it directly in this box. When you go to your office, make processing the contents of your In-Box the first order of business.
Scheduling, Planning and Reminders
The first thing to plan on is visiting your office daily--perhaps several times a day. Your first task will always be to clear out your In-Box. All the bills, reminder notes and receipts you have been placing in here will help with creating your schedule and reminders. The whole plan could go wrong if you do not set this as a priority. Creating and maintaining a schedule will externalize your daily, weekly, monthly and even yearly reminders. Some people find that a computer program works well for this; others like to use a paper calendar. Experiment with both and see which feels most comfortable for you. Use a centralized bulletin board to post important reminders and information you need to refer to frequently.
References
- You Mean I'm Not Lazy, Stupid or Crazy?!: The Classic Self-Help Book for Adults with Attention Deficit Disorder; Kate Kelly, et. al; 2006.
- ADHD in Adults; Russell A. Barkley, Ph.D.; 2009.
- Attention Deficit Disorder in Adults: A Different Way of Thinking; Lynn Weiss; 2005.
