Many people with ADHD (Attention Deficit Hyperactivity Disorder) encounter unique challenges around organization, distraction, procrastination, working memory*, focusing, and staying present. ADHD impacts executive function, which are the thinking skills that help us plan, organize, and prioritize.
Folks with ADHD may struggle with more traditional, linear and logical organizing approaches and systems. We want to work with your brain instead of against it, freeing you up for even more creative learning, play and exploration.
Together, we will take a holistic approach and create and implement creative and specialized solutions that will help you better manage your time, stay more focused and productive, manage and reset your environment, and maintain order.
The list is endless, but some of these approaches and solutions include:
Creating systems that are simple to set up, easy to use, easy to get back to when you wander from them.
Creating very clear systems that have no grey areas, but are also flexible.
Reducing clutter in order to improve efficiency and create simplicity.
Creating a home and designated place for everything so you know where to find things and where to put things back. This will also help eliminate clutter and distractions and improve focus.
Making finishing tasks and steps easy and quick so you can get a task done in the fewest number of steps and with minimal effort. (For instance, tossing all your socks in an open bin instead of matching them up in a drawer)
Strategies for prioritizing and breaking down overwhelming tasks into smaller, more manageable steps.
Ways to track and manage your time and work with your energy levels
Systems that let you see your success and results right away, encouraging you to continue using the system.
Using calendars, to-do lists, apps, and reminders to your advantage.
Techniques for reducing physical clutter but not forgetting about the thing, so you can have “out of sight”, but not “out of mind”.
Managing and reducing unpleasant environmental factors, like light and noise.
Building healthy routines and self-care habits like exercise, eating meals, drinking water, etc.
Utilizing visual and sensory cues, rewards, games, habit-stacking, checklists, reminders, clutter baskets, color coding, and labels, to name a few.
*Working memory is the brain’s ability to keep things top of mind and retrieve and process newly-learned information, which helps with decision-making and problem-solving and being able to adjust behavior accordingly.