Got Adult ADHD? Get Organized!

[Daniel E.]

Got Adult ADHD? Get Organized!
By Heather Hatfield; Reviewed by Brunilda Nazario, MD
WebMD The Magazine

One of the hallmarks of adult ADHD is disorganization. These five tips help you track dates, tasks, and paperwork.

Some of the hallmarks of adult ADHD include forgetfulness, distractibility, chronic lateness, and general disorganization. This can make life miserable for you -- and the people who live and work with you.

But ADHD coach Nancy Ratey, EdM, author of The Disorganized Mind: Coaching Your ADHD Brain to Take Control of Your Time, Tasks, and Talents, offers adults living with ADHD five tips to help them organize their lives.

1. Create a family calendar. Put the calendar in the kitchen and make everyone take part, even those who don’t have ADHD. A simple color-coded calendar -- each person can pick his or her favorite color -- can help you avoid overbooking, and family members can offer friendly reminders when an appointment is looming. Talk about the week’s schedule on Sunday evening during dinner, so you have a reasonable time frame that you have to process -- instead of larger chunks of time that are too much to bite off at once.

2. Clean out the clutter. If you have ADHD, chances are that at the core of your disorder is clutter. Everything you own -- from a 10-year-old magazine to your wedding album -- holds the same level of emotional value, and you feel you need to keep it all. Once a month, mark a Saturday afternoon on your calendar and dedicate three hours to chipping away at the mess. That’s just enough time to make a difference without overwhelming you.

3. Label your life. Once you’ve decluttered, it’s time to get organized. Ratey suggests you assign all your important “life items”-- like your keys, your wallet, and your mail -- a home. With a good organizing system, you’ll be able to put your hands on something fast when you need it. Color-coding is also key to being organized. Use color-coded labels in your filing cabinet, for instance.

4. Use to-do lists. Write your to-do list for the next day before you go to bed at night. Use four simple “buckets” to keep your to-dos manageable: calls, emails, tasks, and errands. The hallmark of any good to-do list is length: the shorter the better, says Ratey. People who compile lists with dozens of projects tend to jump from one to the next without finishing anything.

5. Take time. Time every aspect of your day for one week, suggests Ratey. An activity log can help you realize when your ADHD takes over and where you need to make improvements. A simple trick like wearing a watch that beeps on the hour keeps you aware of time and moving in the right direction.

 

[Daniel E.]

YouTube - The Disorganized MindThe A-N-S-W-E-R acronym Nancy Ratey mentions in the video and her book:

• Acknowledge and accept your ADHD and associated challenges
• Narrow in on one or two issues on which you initially want to work
• Strategize a plan of attack using strength-based structures
• Work and follow the plan
• Evaluate your progress on a regular basis to see what is working and what is not
• Repeat the process so your guard does not let down

Introducing A-N-S-W-E-R: Disorganized Mind

 

[Daniel E.]

Coping Tips for Attention Deficit Disorder
By John M. Grohol, Psy.D.

You may find the following coping tips helpful in dealing with attention deficit hyperactivity disorder (ADHD) or attention deficit disorder (ADD). These coping tips are just generalized advice — not all will work for everyone in every situation. Find ones that “speak” to you, and practice those regularly. You may find that the more you practice one of these coping tips, the more helpful it is in dealing with your attention deficit disorder.

Coping Tips for ADHD
When necessary, ask the teacher or boss to repeat instructions rather than guess. Don’t be afraid to write things down as you’re listening, or take notes.

Break large assignments or job tasks into small, simple tasks. Set a deadline for each task and reward yourself as you complete each one.

Each day, make a list of what you need to do. Plan the best order for doing each task. Then make a schedule for doing them. Use a calendar or daily planner to keep yourself on track.

Work in a quiet area. Do one thing at a time. Give yourself short breaks. Reward yourself for achieving small milestones along the way. For instance, “If I get done reading 3 pages in Chapter 8, I’ll take a 5 minute break and grab a cookie.”

Write things you need to remember in a notebook with dividers. Write different kinds of information like assignments, appointments, and phone numbers in different sections. Keep the book with you all of the time.

Post notes to yourself to help remind yourself of things you need to do. Tape notes on the bathroom mirror, on the refrigerator, in your school locker, or dashboard of your car — wherever you’re likely to need the reminder.

Store similar things together. For example, keep all your Xbox or PS3 games in one place, and DVDs or CDs in another. Keep canceled checks in one place, and bills in another. Organize!

Create a routine. Get yourself ready for school or work at the same time, in the same way, every day.

Exercise, eat a balanced diet and get enough sleep.

Remember, coping with ADHD is something you need to practice on a daily basis, as it takes time to work new skills and behaviors into your daily routine. Be patient with yourself and your progress as you try out these different coping tips. Attention deficit disorder can be successfully treated as well — so make sure you’re also seeing a therapist and/or taking medication for ADHD.

Adopted from: Weinstein, C. “Cognitive Remediation Strategies.” Journal of Psychotherapy Practice and Research. 3(1):44-57, 1994. Also based on materials from the National Institute of Mental Health.