Staying Organised with ADHD: From Chaos to Calm

“For every minute spent organising, an hour is earned.” – Benjamin Franklin

For people with ADHD, staying organised can feel like an endless cycle - clear a space, watch it re-clutter, repeat. If this sounds familiar, know that it’s not a character flaw or failure of willpower. The ADHD brain simply processes order, memory, and routines differently, making traditional organisation methods less effective unless they’re adapted to fit your unique wiring.

Understanding Organisation Challenges

1. Clutter Creep Physical spaces (desks, kitchens, inboxes) seem to attract clutter like magnets. Research shows that people with ADHD struggle with “out of sight, out of mind” thinking; if something isn’t visible, it’s easily forgotten (Barkley, 2012).

2. Maintaining Order Getting organised is one thing; staying organised is the true challenge. ADHD brains find it harder to automate maintenance routines, so it’s easy to slip back into old patterns once the initial momentum fades (Brown, 2005).

3. The Need for Systems Without consistent, easy-to-follow systems, chaos quickly returns. Visual cues and clear structures can help maintain order, but they must be simple and intuitive to be sustainable.

Strategies for Lasting Organisation

1. Declutter Regularly

Make decluttering a routine - schedule it weekly, or tie it to another habit (e.g., Sunday evenings). Let go of perfection; aim for “better,” not “perfect.” Regular resets reduce overwhelm.

2. Use Organisational Tools

Planners, checklists, clear storage bins, and labelled folders can be game-changers. Digital reminders and apps (like Trello, Todoist, or Google Keep) externalise memory and reduce mental load.

3. Create a System, Not a One-Off Tidy

The key is consistency. Store items where you use them. Colour-code, label, or use “homes” for frequently used objects. The simpler and more visual, the more likely it will stick. Start with one area at a time and build from there.

4. Minimise Decisions

Automate where possible: set up routines for morning and evening, use recurring lists, and prep things in advance. Decision fatigue is real; make your systems so simple that they become second nature.

Coaching Benefits: Personalised Support for Real Life

ADHD coaching goes beyond “just get organised.” Together, we’ll:

• Identify what truly works for your brain and lifestyle

• Break the cycle of clutter and chaos with compassion, not criticism

• Build easy, sustainable routines, and hold gentle accountability as you embed new habits

  
  

Research shows that tailored coaching improves organisational skills, reduces overwhelm, and increases confidence in adults with ADHD (Prevatt & Yelland, 2015).

The Bigger Picture:

Organisation is not about achieving perfection. It’s about creating space for your ideas, your energy, your life to flow. When you build systems that honour your unique needs, you open the door to more freedom, ease, and self-trust.

One small step today can make your tomorrow lighter. If you’re ready to create order that lasts, let’s do it together. Your future self will thank you.