The ADHD brain often seeks stimulation, making tasks like putting things away feel uninteresting, resulting in clutter and disorganization.
Separating planning and doing is crucial for individuals with ADHD to avoid feeling overwhelmed and distracted, emphasizing the importance of taking breaks and going at a manageable pace.
Deep dives
The challenges of clutter and organization
Clutter and disorganization can be challenging for individuals with ADHD. The ADHD brain is often seeking stimulation and excitement, so tasks like putting things away may not feel fun or urgent. Additionally, many people with ADHD struggle with finding a home for their belongings, resulting in a mixture of day-to-day activities, historic clutter, and emotional attachments. Acquiring organizational skills and practicing them gradually can help build confidence and overcome feelings of overwhelm. Start small, experiment with different approaches, and seek support from friends, accountability partners, or professionals.
The importance of planning and doing separately
Separating the activities of planning and doing is crucial for individuals with ADHD. During planning sessions, brainstorm and strategize without feeling the pressure to immediately act on tasks. Conversely, during times of doing, focus on taking action and utilizing ADHD hyperfocus. Trying to blend planning and doing can lead to feeling overwhelmed and distracted. Emphasize the importance of taking breaks, recalibrating, and resetting to optimize performance. Remember, planning and organizing are skills that require practice, and it's important to go at a pace that feels manageable.
Customizing systems to match the ADHD brain
Conventional organizing systems are often designed with neurotypical brains in mind, not taking into account the unique needs of individuals with ADHD. It is essential to reimagine and customize organizational systems to better suit the ADHD brain. Eliminating barriers to entry, creating homes for belongings, and categorizing items can help create a more functional and engaging environment. Embrace curiosity over judgment and explore creative solutions that work for you.
Addressing digital clutter and task management
Digital clutter, such as disorganized files and overwhelming email inboxes, can add to feelings of disorganization and distraction. Developing a strong task management system that encompasses all aspects of productivity is crucial. Focus on creating clear categories and matching organizational names across different channels, such as files, folders, and email inboxes. Remember to prioritize task management, as it forms the foundation for effective digital organization. Invest time in planning and separate it from actual organizing efforts to optimize productivity.
One challenge that many people struggle with, regardless of whether they have ADHD or not, is clutter. However adults with ADHD do find it difficult to create the systems necessary to reduce clutter and stick with those systems.
Dave speaks with Star Hansen better known as the Clutter Whisperer about the basics of reducing clutter in our lives. Star is a certified professional organizer, a TEDx speaker and has a specialty in working with individuals with ADHD.
Star begins discussing with Dave the reasons why many of us do not want to put items in their proper place. She says one of those reasons is that it's just not fun for us.
**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave’s calendar; https://calendly.com/davidgreenwood1/15min
Star and Dave talk about why clutter comes down to having proper systems, overcoming procrastination and many other reasons for accumulating clutter.
They also discuss why having clutter in your line of sight can affect your mood and your productivity and the reasons why.
In the podcast, Star suggests never planning and doing at the same time. Meaning, if you're planning to reduce clutter and create systems, the next phase should be executing on that plan at a different time.
Star also advises if you're having challenges getting started, body doubling is a great way to get the process started of reducing your clutter.
Dave and Star also discussed digital disorganization such as lack of systems and appropriate computer files for work and home.
