THE DISORGANIZED ADULT
ADHD
is as prevalent among grown-ups as children –
and just as essential to manage with organizational techniques
By Peter Jaksa, Ph.D.
One of the most common and debilitating symptoms for adults with
Attention Deficit Hyperactivity Disorder is severe and chronic
disorganization. Needed items at work and home get buried in piles
of clutter. Bills don't get paid. Projects go unfinished. Jobs are
lost, careers flounder. Intelligent, creative, and otherwise
successful individuals are plagued with chronic feelings of being
overwhelmed and exhausted. As many adults with ADHD can tell you,
their lives don't simply feel out of control, they are
out of control.
Organizational strategies are essential for managing ADHD symptoms.
A healthy and realistic goal is not to become super-organized, but
simply to make work and home life more manageable. Transforming an
environment of chaos into ordinary messiness can, and should, be
considered a job well done.
A successful system of organization must be individually designed to
meet a person's particular needs and address specific problem areas
in his or her life. The strategies and routines discussed here
provide ideas for getting started. If more help is needed-for you or
someone you know-please don't hesitate to consult a behavior
therapist or professional organizer.
Organizing Time
It's been said "The best way to get nothing done is to try doing
everything at once." For many adults with ADHD, this is not just a
truism but a maddeningly frustrating way of life. Using some type of
planner with a calendar function-either a weekly-minder paper
version or computer software program-is essential for any time
management system.
Every activity that involves scheduling (appointments, social
events, deadlines, exercise routine, etc.) goes into the planner.
Avoid the common mistake of trying to schedule every hour of the
day, which is usually counterproductive and leads to failure,
frustration and discouragement. Leave blank spaces in your schedule
for breaks, flex time and the unexpected. Don't schedule every
activity, only the essential ones.
A calendar or planner also serves as a reminder system. Learn to
live by the principle that "If it's worth remembering, it's worth
writing down." Since such a datebook is only as useful as the
frequency with which it's checked, get in the habit of looking at
your planner as often as you look at your watch.
Organizing Tasks
Many ADHD problems that result in low productivity are due to
failures in planning, prioritizing and following through on tasks.
Those ever-present feelings of being overwhelmed and exhausted come
from a myriad of half-completed projects and put-aside to-do's. Two
basic strategies that help are to put routine essentials-laundry,
washing dishes, general cleaning-on a set schedule, and maintain a
prioritized list for comparatively incidental tasks. The one
requirement for completing routine chores is that they must be done
at regular and consistent times. (See "The Top 3 Task List").
The lack
of consistent follow-through required to complete tasks is caused by
ADHD symptoms of excessive procrastination and forgetfulness. Let’s
face it, there is no way to establish any degree of consistent time
and effort put into routine tasks unless those tasks become part of
a regular schedule. Draw up a weekly schedule with set times blocked
out for basic housekeeping work. Some chores, such as laundry and
cleaning, can be done via multi-tasking within the same block of
time. Many people find that even a half-day a week is sufficient.
Use shorter or longer time slots to fit your level of patience and
frustration tolerance, but the one essential requirement is that
these times must be kept consistent.
Larger projects or tasks are more manageable when they're
"chunked" by breaking them up into smaller pieces and scheduling
each piece a realistic amount of time. Writing a paper, completing a
project for work, or cleaning out the basement are some tasks that
fall in this category. Start by setting a firm deadline for
completion. Estimate the total amount of time you'll likely need,
then work backward from the deadline and carve out time slots for
completing each "chunk." Since many adults with ADHD are notoriously
poor in judging how much time activities actually take, use the 1.5
Rule. After estimating the duration of a project, multiply the
number by 1.5.
Organizing Things
PICK A SPOT:
Lost keys, bills, documents-these are the bane of life with ADHD.
Odds 'n ends and needed items are buried in piles, causing hours of
wasted time and untold aggravation. The basic rule for keeping track
of possessions is that every item needs a "home." Keys go on the key
hook, located just inside the front door, and are never stored in a
jacket pocket or on the dresser. Wallets, watches, purses and other
frequently used items go on a tray or other open container on the
bedroom dresser or a desk.
STORING OR PURGING:
Limit sentimental attachments to a few prized possessions-to protect
against an infestation by the insidious "pack-rat syndrome."
When there isn't room to provide an item with its own "home"
location, it belongs in one of three places:
* the trash bin
* a give-away bin for materials to be donated
* a long-term storage bin in a long-term storage location. (P.S. An
empty corner in a bedroom is not a long-term storage location!)
IN VIEW IN THE ROOM:
Due to distractibility and forgetfulness, most adults with ADHD have
a huge problem keeping track of what's not in plain sight (also
known as “out of sight, out of mind”). Vertical filing systems, such
as an open bookcase, work better than closed file cabinets. Use
transparent plastic containers in your bedroom closet, garage, or
other storage places.
Overcoming The Resistance
Adults with ADHD often bristle at adhering to schedules and
routines. After a while, structured activities start to feel like
unpleasant obligations, or being boxed in a jail cell. Fighting
through this resistance requires not biting off more than you can
chew. Change one behavior at a time, and do it in small enough
increments to make it tolerable.
A helpful technique is to add as much entertainment value as
possible to a scheduled activity. Play music while cleaning or doing
dishes. Help stick to a workout schedule by exercising with a
friend. Seek support from family and friends, or consider working
with a professional organizer. Reward yourself in some way for a job
well done.
The bottom line is, structure isn't restrictive -- it's liberating!
Visualize the positive changes and benefits that will come from
improved organization, and stick with the plan. It can take months
and years to develop routines and build new habits, but the payoffs
are more than worth the investment.
About the author:
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CLUTTER PREVENTION ROUTINES
* Every item needs a home location. After use, all objects
are returned "home." No exceptions.
* Unused items belong in the trash, in storage or in a
giveaway box.
* Discard outdated, identical or similar items. (You don't
need a half-dozen telephone books.)
* Don't let paper pile up! Toss newspapers, old magazines
and catalogs without mercy.
* To reduce paper clutter, scan old documents you might
someday need, save them onto a CD and them shred or trash
the originals.
* Set up a mail-processing center on your desk and sort
through mail as it arrives by using the O-H-I-O (Only Handle
It Once) system and these three categories:
·
junk mail (gets tossed in the trash immediately)
·
bills (are paid immediately) |
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THE TOP 3 TASK LIST
* This strategy really does help with remembering, planning
and prioritizing. To use it most effectively, maintain
separate task lists for work and home.
* At the top of each list, write the Top 3 tasks to be
worked on first.
* Draw a line under those three.
* Work only on the Top 3 tasks. It's all right to jump
around between them, but stay focused only on these priority
tasks.
* When a Top 3 task is completed, replace it with another
task from the list. |
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MONEY MANAGEMENT ROUTINES
* Limit the number of charge accounts, credit cards, bank
accounts, etc. Less is more.
* Use only one credit/debit card
* To discourage impulsive spending, establish a weekly cash
budget, and then restrict any ATM card use for emergencies
only. (Here's a needs test: "Am I stranded? Am I bleeding?")
* When possible, arrange automatic payments, money transfers
and deposits (especially for saving toward big-ticket items,
such as for retirement, a college fund, a house down
payment.
* Use your mail-processing center as a bill-paying center by
creating a "home" location for bills, the checkbook, stamps,
etc.
* Use the O-H-I-O method to pay bills when they come in.
* Discard old bills and statements after 12 months.
* Scan and digitize records you need to keep, then toss the
paper copy. |
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MIGHT YOU HAVE ADHD?
Here are the signs and symptoms of the condition in adults:
* Chronic difficulty with poor attention and concentration.
* Excessive mental and/or physical restlessness or
impulsivity.
* Chronic difficulty organizing your things, tasks and
activities.
* Chronic and excessive procrastination.
* Challenges with planning, prioritizing and getting work
started.
* Inability to complete projects.
* Excessive forgetfulness in daily activities.
* Difficulty following through and completing tasks in a
timely manner.
* Easily frustrated and excessively impatient.
* Persistent feelings of being overwhelmed and
underachieving in life.
If you have concerns about possibly having ADHD, consult a
health care professional for a diagnostic evaluation. Coping
techniques and solutions are available through the use of
systems, counseling and, in some cases, prescription
medication. Additional information about ADHD and its
symptoms can be found at www.addcenters.com/symptoms.htm. |