Disorganization

What's the deal with

Disorganization

and ADHD?

Disorganization refers to difficulties in arranging thoughts, tasks, time, and physical spaces in a structured and efficient manner. In the diagnostic criteria for ADHD, organization challenges fall under the inattention symptom umbrella. Organization is an incredibly complex process involving several key executive functions (mental skills).

“When we focus on function, organization becomes easier. Someone once asked me, 'How did you get so organized?' To which I replied, 'Once I realized I did not have to be tidy to be organized, the second half of my life began!' Organization means having a place for everything in your home and having a system for getting it there.” —KC Davis, How to Keep House While Drowning: A Gentle Approach to Cleaning and Organizing

What it looks like:

Disorganization in ADHD can manifest in various ways:

Cluttered living or working spaces
Difficulty finding important items when needed
Struggles with time management and meeting deadlines
Challenges in prioritizing tasks and activities
Tendency to lose or misplace belongings
Difficulty maintaining organized systems for paperwork or digital files
Struggles with planning and executing multi-step projects
Challenges in organizing thoughts and ideas coherently
Frequent lateness or missed appointments
Difficulty following through on tasks or commitments
Overwhelm when faced with complex or long-term projects
Inconsistent organizational habits

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The science:

The challenges with organization in ADHD are closely linked to the neurological differences associated with the condition:

Executive function deficits: The prefrontal cortex, a brain region responsible for skills like planning and organizing, is often underactive in individuals with ADHD.
Dopamine imbalance: Dopamine is a brain chemical that plays a key role in motivation and reward. In ADHD, there is often too little dopamine in the brain. This can make it harder to initiate and maintain organizational systems.
Working memory difficulties: Working memory is a skill that allows us to work with information without losing track of what we’re doing, like a mental sticky note. In ADHD, working memory is often impaired, which can make it difficult to hold and manipulate information needed for organization.

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References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5729117/#R8

https://www.nimh.nih.gov/health/topics/attention-deficit-hyperactivity-disorder-adhd

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7485505/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3848056/

https://chadd.org/adhd-news/adhd-news-adults/adhd-in-high-achieving-individuals/

https://www.healthline.com/health/adhd/how-to-get-organized-with-adhd

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What you can do:

Establish routines: Creating a daily routine can help provide structure and predictability and help your body move to autopilot rather than constantly having to process what needs to happen next.
Designate spaces: Find spaces near the items you frequently use - always need the stamps when you fill out cards in the kitchen, but keep them in office? Move them to where it is easily accessible and you are most likely to look.
Use Organizational Tools: Calendars, planners, and to-do lists help you move ideas from in your brain to somewhere external that can be referenced again. You can also create a document to write where certain items are located for quick reference.
Use visual organizational systems: Color-coding, labels, and clear containers can make organization more intuitive.
Use locators: For essential items that seem to be misplaced despite having designated locations, add a tracker to them to make it quicker to find. You may want to put a tracker in your wallet, on your keys, etc.
Practice the "one in, one out" rule: When acquiring new items, remove an equivalent item to prevent clutter buildup.
Break tasks into smaller, manageable steps: This can make large projects feel less overwhelming.
Keeping items minimal: The less you have to organize the better. Reflect on how often you use an item and the purpose it serves.
Keeping duplicate items: This might seem like the opposite of the recommendation above, but if there’s an item you constantly are searching for because you always need it in different places- consider investing in two! Need bathroom cleaning products upstairs and downstairs- having two bottles in both locations can save you time and headaches.

Go deeper:

How to Break Down Projects Into Tasks

Decision-Making

Rejection Sensitivity (RSD)

Perceiving & Managing Time

Motivation

ADHD coaching

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