Ok so what is ADHD? The quick definition is this:
Attention Deficit Hyperactivity Disorder (ADHD) is a condition of the brain that results in excessive activity (hyperactivity), impulsivity, and difficulties with focusing attention. (source)
But what does that really mean? The best way I've seen it described is by my long lost sister-from-another-mister, The Frazz. She puts it this way:
The best way to describe having ADHD is feeling like you have swallowed an entire pack of Energizer batteries. That's the hyperactivity. Here's the kicker:Imagine your brain as a TV set with Tivo and Picture-In-Picture. Most people have the control and choose to watch one program at a time with full ability to pause, rewind if you miss something and fast foward through the stuff that isn't important. An ADHD brain is like having that same TV, with multiple PIP's going and someone gave the remote to a monkey on speed. Every channel is changing, most are at different stages of fast forward (you know, the one, two or three arrows...) and it's impossible to slow it down, pause it or turn off the PIP's because you have no control of the remote!
As you can imagine, getting organized can be INCREDIBLY difficult when your brain is operating at warped speed (yes, I just used a star trek reference) So, here is your list of "Get Organized" tips for the ADHD adult (or child).
1. Create a Calendar of events, tasks, deadlines, general things to do etc etc and keep it all in ONE location. If you have multiple calendars, lists, and reminders floating around your house you'll start to lose focus pretty quick and you'll end up missing something that you needed to get done.
2. Color-Code your labels and use brightly colored sticky notes to identify important tasks. Having visual clues will help to focus your attention on the really important things BUT, don't overload on the sticky's. Try to have only one of each color sticky note at a time. Blue - Bills, Pink - Cleaning, Yellow - Appointments, and Green - Random.
3. Create an alarm system that will work for you. For example, my good friend The Frazz has set up a Cozi Calendar and she gets text message and email reminders for events she schedules into her calendar. This has seemed to work out very well for her. If an online calendar is not for you, set up a phone alarm as a sticky note back-up system. If you have to pay a bill by the 19th, write it on the sticky AS SOON AS IT COMES IN THE MAIL and then schedule the alarm on your phone to remind you.
4. Establish a routine. Sit down and come up with a realistic routine for the week. Don't be specific with your routine, leave the specifics to your daily planner/list. Ex.
Monday - Laundry Day
Tuesday - Clean Bathrooms
Wednesday - Clean Common Areas
Thursday - Dust
Friday - nothing
Saturday - Vacuum
5. Plan your next day-ALWAYS. Plan what you're going to get done tomorrow, today. Here is where you need to be specific. You might have errands to get done, bills to pay, cleaning, etc, just make sure it all gets put down on that list. As you get it done, cross it off. Here is my example list for today:
- Make the hubby's lunch
- Go to HHS box office (volunteer)
- Update Cozi Calendar
- Update blog
- Create a TH flyer for schools
- Get in touch with ******
- Call the ***
- Call Calhoun CC
- Run by the Apt
- Take chicken out of freezer to thaw
- Spot clean downstairs bathroom
- Clean master bath:
- Fixtures
- Tub/Shower
- Toilet
- Floors
- Endust cabinets
- Cook Dinner
6. Build in some "Catch-Up" time into each day. Make sure that if you have a list that needs to get done by a certain time, you leave enough time to "catch up" if you get distracted or you start to hyperfocus.
7. When you begin a task, set an alarm for 15 minutes. If you're not done, you can make the decision to reset the alarm, or move onto the next task depending on your time crunch.
8. As always, USE THE BUDDY SYSTEM. If you're easily distracted and you tend to hyperfocus on small tasks...get a friend to sit and talk while you work. You won't hyperfocus quite as much because you'll more focused on the task at hand.
9. Give EVERYTHING a home. If it doesn't have a home, get rid of it. If you haven't used it in a year, get rid of it. If you think you might need it in 7 years, just get rid of it. Really. You don't need any extra clutter. Don't sabotage yourself.
10. My personal favorite...Use the "10-in-10" rule. At the end of each week, go through your home for 10 minutes and find 10 things to toss. Things you don't need, don't use, don't want, or forgot about are probably not that important to you. Getting rid of clutter will help you feel instantly less-stressed.
I hope these tips help. If you have a tip I didn't mention, leave me a comment! I'd love to hear from you.
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