Organization and time management are difficult skills to learn, especially for those with ADHD. Children and adults with ADHD often struggle with working memory, which helps them complete tasks, pay attention, organize activities, stay on track, and more. This causes additional challenges in organization and time management for those with ADHD.
There are many tools that can help individuals with ADHD stay on task. Below, we’ll cover some effective tools for organization and time management.
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Organization Tools for Those with ADHD
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.
1. Paper Calendar
A great ADHD tool for keeping track of obligations, appointments, and other obligations in the schedule is a calendar. 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’s always visible. You can hang a paper calendar on the wall or place it on your desk to ensure you see it frequently.
2. Sticky Notes
In addition to using a calendar to keep track of important dates and events, sticky notes can serve as another ADHD tool and physical reminder for short-term tasks. This can include reminders to pay bills, complete homework, or clean. Like the calendar, the physical reminder can go a long way to ensure you don’t lose track of important tasks, especially if you place the sticky notes on a board, calendar, or desk.
Using labels on bins is an effective way to keep items together and avoid clutter in your home. Having designated areas for items can save you the time it takes to find where it goes, especially if you use clear bins. Labels are a great way to make it easier for you to keep your home, office, or room organized.
4. Clear Bins
Clear bins make it easier to find items quicker, instead of searching through multiple bins, which can hinder your ability to stay on task. Similar to labels, the clear bin removes the extra time it takes to find the item’s rightful place, which is great for the fast-paced mindset of those with ADHD. If you label these bins, it’ll also help you keep similar items together and prevent clutter from building up.
Apps to Help with Organization
Evernote is a free app that allows you to create lists and notes about your tasks and upcoming events in one place. You can take pictures to remind yourself of outstanding obligations, or use the search function to find the exact reminder you want to check. Evernote removes the complexity of working memory and helps individuals with ADHD easily stay on top of their schedule.
Asana is another free app where you can create lists and reminders for upcoming events and obligations. You can create lists for larger projects or chores, meaning you can break up the daunting task of cleaning your home into “clean the bathroom” and “do laundry.” If you have ADHD, Asana makes the smaller tasks less overwhelming and starting on larger tasks easier.
Todoist actively notifies you of your reminders and motivates you to complete your tasks. A great feature of Todoist is recurring reminders for the tasks you need to do daily or weekly to ensure you remember to do them. Like with other reminder apps, these features are helpful for those with ADHD as they serve as quick reminders to do basic tasks, which can often get lost in the fast-paced nature of the day.
Time Management Tools for Those with ADHD
The issues ADHD creates with time management come from executive dysfunction. Executive dysfunction leads to a range of difficulties in planning, organizing, and effective time management. Ultimately, these affect your ability to plan and remember, which distorts your understanding of time. However, there are ADHD tools you can use to manage your day and time better.
1. Paper Planner
A paper planner can be an effective ADHD tool for organization and time management. The goal of paper planners is to remove the memory aspect that comes to time management and actively schedules times to complete your tasks. This physical reminder will allow you to plan your day, even the little tasks. In addition, you can break up large tasks into smaller ones to avoid feeling overwhelmed.
People with ADHD can experience “time blindness,” which affects their ability to keep track of time. This often looks like the inability to know how much is needed to accomplish something or how fast time passes. Timers can help you stay accountable for how long you’re spending on each task and obligation.
Apps to Help with Time Management
1. Brain Focus
The Brain Focus app uses the Pomodoro time method to keep you on track. This method breaks up your work or tasks into smaller time periods with breaks. While using the app, it removes distractions by disconnecting from wifi and turning off sound notifications while you’re working. This app helps those with ADHD stay on task instead of losing track of time or getting distracted.
Due has built-in timers and is a persistent reminder of the tasks you need to complete. When you set reminders in the app, it will continue to remind you of the task until you’ve completed it. Due effectively combats struggles of those with ADHD, such as forgetfulness, by keeping important tasks, dates, and chores at the forefront of your mind.
Online Treatment for ADHD
Telehealth treatment is an effective way to get help with your ADHD. Telemedicine services can get you in front of a doctor, specialist, or therapist to help you manage your ADHD where you can find ways to overcome your struggles with ADHD tools and coping strategies.