Organization and time management are difficult skills to learn, especially for those with attention deficit hyperactivity disorder (ADHD). Children and adults with ADHD often struggle with working memory, which can make it difficult to complete tasks, pay attention, organize activities, stay on track, and more. This causes additional challenges in organization and time management for those with ADHD.
However, there are great tools and coping strategies that can help individuals with ADHD stay on task. Below, we’ll cover some effective ADHD tools for organization and time management.
If ADHD causes you to struggle with organization and time management, Klarity can help. Take our free 2-minute evaluation and schedule your first virtual appointment today to take the first steps toward experiencing relief from your symptoms with a personalized treatment plan. In 48 hours, you’ll be connected with a medical professional for simple and affordable online ADHD treatment.
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ADHD affects the functions of the brain that help you organize and plan. This makes organizing your day difficult; however, it’s not impossible to do. Below are some effective ADHD tools for organizing your obligations and other short-term tasks.
- Paper Calendar
A calendar is a great tool for keeping track of appointments, meetings, and other obligations. While electronic calendars may work for some, paper calendars are often a better choice for those with ADHD because they’re a physical reminder that is always visible. You can hang a paper calendar on the wall or place it on your desk to ensure you see it frequently.
- Sticky Notes
In addition to using a calendar to keep track of important dates and events, sticky notes can serve as another physical reminder for short-term tasks. This can include reminders for paying bills, completing homework, or cleaning. Like the calendar, sticky notes can go a long way to ensure you don’t lose track of important tasks, especially if you stick them in places you frequently look at, like your laptop, mirror, or desk.
Placing labels on bins or shelves is an effective way to keep items together and avoid clutter in your home. Having designated areas for things can save you the time it takes to find where it goes and keep your space from filling up with miscellaneous items. Labels are a great way to make it easier for you to keep your home, office, or room organized.
- Clear Bins
Clear storage bins make it easier to find items quicker and create a designated spot for smaller items. Instead of scouring your room for a pen or makeup brush, which can hinder your ability to stay on task, clear bins remove the extra time it takes to find an item’s rightful place. Clear bins can effectively organize your desk, closet, pantry, or refrigerator.
If physical calendars or planners feel like a chore, there are a number of ways to stay organized using just your phone. ADHD organization apps like Evernote, Asana, and Todoist can help you create lists and set reminders to manage your time and stay on top of chores, appointments, and meetings.
If you’re someone who prefers not to clutter their phone with additional apps, your smartphone has several built-in features to help you get organized as well. Calendar, reminder, and clock apps can help you create to-do lists, set alarms, and track your upcoming events. With widget features becoming more popular for smartphones, you can see a list of exactly what you need to do every time you open your phone.
People with ADHD often struggle with time management as a result of executive dysfunction. Executive dysfunction makes it difficult for those with ADHD to manage and regulate their thoughts, emotions, and actions. Ultimately, this can affect your ability to plan and remember and distorts your understanding of time. However, there are time management tools you can use to stay organized and build good habits.
- Planner Notebook
A paper planner can be an effective ADHD tool for organization and time management. The goal of agenda notebooks is to remove the memory aspect of managing your time. This physical reminder will allow you to plan your day, from big events and important meetings down to little tasks and chores.
If writing major due dates or meeting deadlines in a planner feels stressful, try breaking them down into smaller tasks. Scheduling out time throughout your week to complete portions of a task can make sure you actually get work done on time, rather than writing something down two months in advance and forgetting about it until the week it’s due.
People with ADHD can experience “time blindness,” which affects their ability to keep track of time. If you frequently underestimate how long it takes to finish a task, timers can help you conceptualize how long you spend on each task and break down more overwhelming tasks into smaller time frames.
Try using the Pomodoro Technique to break your time into smaller intervals. Set a 25-minute timer and try to focus on one task for that entire time without any distractions. Once the timer is up, take a 5-minute break and reflect on how much you were able to realistically accomplish in that time. This can help you understand how long it takes you to finish an assignment or project.
Our smartphones have built-in reminder apps, to-do lists, and timers to help us easily keep track of our time. If you are someone who gets easily distracted, there are also features like Do Not Disturb and App Limits to help minimize notifications and keep you from endlessly scrolling rather than focusing on the task at hand.
- Online Treatment for ADHD
Even if you try to implement all of these organization tools in your life, adult ADHD symptoms can still make it difficult or even impossible to stay focused and organized. If you believe that a personalized ADHD treatment plan or prescription medication could improve your personal and professional life, Klarity can help.
Get ADHD Treatment Today With Help From Klarity
Klarity connects you with a licensed medical professional in your state for simple and affordable online ADHD treatment. With private and convenient telehealth appointments, your provider will be able to evaluate, diagnose, and treat your symptoms with a unqiue plan that may include ADHD medication, if necessary.
Learn to finally take control of your disorganization, time blindness, and other symptoms with Klarity today by taking our free online evaluation and scheduling an appointment with an ADHD specialist.