How to Tidy Up

Like a Pro
28 rules for organizing
your home by working
with your ADHD brain

From the ADHD Experts at

 A trusted source of advice and information for families touched by attention-deficit disorder—
and a voice of inspiration to help people with ADHD find success at home, at school, and on the job.

ADDitudeMag.com

TERMS OF USE Founder: Ellen Kingsley (1951-2007)

Copyright © 2019 by New Hope Media. All rights reserved.
No part of this report may be reproduced or transmitted Editor In chief: Susan Caughman
in any form or by any means, electronic or mechanical, Editor: Wayne Kalyn
including photocopying, recording, faxing, e-mailing, staff
posting online, or by any information storage and retrieval consulting creative Director: Joseph Caserto
system, without written permission from the Publisher. consulting art Director: Ron Anteroinen
Managing Editor: Eve Gilman
All trademarks and brands referred to herein are the senior Digital editor: Janice Rodden
property of their respective owners. All references to Social Media editors: Rebecca Brown Wright, Penny Williams
ADDitude magazine and ADDitudeMag.com are trade- Digital Marketing Director: Anni Rodgers
marks of New Hope Media. Advertising: Anne Mazza
Circulation: Sue Sidler
CONTACT INFORMATION Copy Editor: Gene Jones
New Hope Media 646-366-0830 contributing Editors
108 West 39th St, Suite 805 Carol Brady, Ph.D., and John Taylor, Ph.D. (Children)
New York, NY 10018 Edward M. Hallowell, M.D. (Life)
Sandy Maynard, M.S. (Coaching)
Michele Novotni, Ph.D. (Adults)
LEGAL NOTICES Ann Dolin, M.Ed., and Chris Dendy, M.S. (Education)
ADDitude does not provide medical advice, diagnosis, or administrative assistant
treatment. The information offered here is for informa- Helen Dwork
tional purposes only and is not intended to substitute or
replace professional medical advice, diagnosis, or treat- scientific advisory board
ment. Always consult with your physician or other quali-
fied health-care professional or educational consultant Russell Barkley, Ph.D. Peter Jensen, M.D.
for questions about your health and education, or the Medical University of The REACH Institute
health and education of your child and family members. South Carolina New York, NY
Do not disregard, avoid, or delay obtaining medical or Charleston, SC
Harold Koplewicz, M.D.
health related advice from your health-care professional Thomas E. Brown, Ph.D. New York University Medical School
because of something you have read here. University of Southern California New York, NY
Los Angeles, CA
Sandy Newmark, M.D.
If you think you may have a medical emergency, call your William Dodson, M.D. Osher Center for
doctor or 911 immediately. ADDitude does not recom- Dodson ADHD Center Integrative Medicine,
Greenwood Village, CO University of California
mend or endorse any specific tests, physicians, products, San Francisco, CA
procedures, opinions, or other information that may be Ross W. Greene, Ph.D.
mentioned in ADDitude publications or websites. Reliance Lives in the Balance Michele Novotni, Ph.D.
Portland, ME The Villages, FL
on any information provided by ADDitude is solely at your
own risk. Edward M. Hallowell, M.D. Roberto Olivardia, Ph.D.
The Hallowell Center Harvard Medical School
Sudbury, MA Boston, MA

Stephen P. Hinshaw, Ph.D. J. Russell Ramsay, Ph.D.

University of California Perelman School of Medicine
Berkeley, CA University of Pennsylvania
Philadelphia, PA
Peter Jaksa, Ph.D.
ADD Center of America Jerome Schultz, Ph.D.
Chicago, IL Harvard Medical School
Boston, MA
How to Tidy Up
Like a Pro
28 rules for organizing
your home by working
with your ADHD brain
by Lisa Woodruff

1.Ditch perfectionism when organizing your home.

Perfectionism appears to exacerbate executive function deficits. If I have
two clients with the same ADHD symptoms, and one is a perfectionist, it is
harder for the perfectionist to get organized. Start a project with the under-
standing that perfection is not the goal; progress is.

2. Assemble a home-organization team.

A professional organizer is a great resource, but organizers are not accessible
to everyone. Play a game with your kids to see who can declutter the most.
Confess to your spouse the stress you feel, and about your desire to live a
more organized life. Everyone in your family may not be on board, and that’s
OK. Find those who are and enlist their help.

3. Create organizational structure.

Schedule your organizing task for the same time every day. Before long, your
muscle memory will take over and your organizing will be on autopilot. We
do this with our morning coffee and as part of our nighttime routine.

3
4. Take “before” photos of your mess.
Individuals with ADHD have a hard time seeing how much progress they
have made and estimating how long tasks will take. Even if you’re embar-
rassed, take the photos! Once you begin to make progress, you’ll be glad to
have a visual reminder of how far you’ve come.

5. Find one organizing mentor and stick with him or her.

Each organizer does things a little differently, which means not every pro-
gram will work for you. But don’t bounce around trying to gather the best
tips from all of them. Find a person you like, and a program you can afford
(some are free), and stick to it until the end. 

6. Set small organization goals.

Don’t try to organize a thousand books in one sitting. Break a big job into
small pieces and take on one piece at a time. You’ll feel accomplished, and
fight off discouragement.

7. Pick the right time of day.

Some of us are morning people. Many people with ADHD are not. Be will-
ing to try different times of day.

8. Make positive associations.

Drink your favorite tea or soda while you’re organizing. Allow yourself to
listen to that page-turner audiobook while you’re working on your home.
If you associate things you like with something that’s difficult, motivation
comes easier.

9. Get a physical roadmap.

If you join an organizing program, print it out and post it somewhere you
will see it. If it lives only inside your phone or computer, it’s easy to for-
get about it. You won’t forget about the 10 sheets of paper on your bulletin
board.

10. Trash your trash.

So much of what is “disorganized” in our home is garbage—actual garbage
that can get thrown in a trash can, or things that can be recycled, like bottles
and paper. Grab a big trash bag, go through your home, and pick up every-
thing that belongs in the garbage. You’ll be shocked at how much clearer
your space looks.
How to Tidy Up
11. Declutter your home. Like a Pro
28 rules for organizing
Once the trash is gone, decluttering should be easier. You don’t need to be a your home by working
with your ADHD brain
minimalist (I’m not!), but keep only the things you love and use. It doesn’t
from the editors of

4
matter whether an item still works, or that you paid good money for it. If you
don’t love it or use it regularly, let it go.

12. Focus on practical solutions.

The goal is to have only things that you use and love in your home, and to
know where they all are. That’s it! Practicality is all.

13. Find one task to start and complete.

It will give you a feeling of success and motivate you to take the next step.
You are building your task-initiation muscle.

14. Find others you can share your struggles with.

This can be your best friend across town, or a free Facebook group of strang-
ers. When you’re going through the same experiences as someone else, it’s
affirming. It’s not just you.

15. Don’t buy anything.

I know that sounds counterintuitive, because home organization sites are
full of beautiful bins and baskets. Resist. Declutter first, figure out how your
space can be best utilized, and then make only the purchases that will keep
you on track.

16. Match your containers to your stuff.

Don’t take up a whole cabinet for spices if you never cook, and don’t jam
30 sweaters into a tiny drawer. Once you’ve decluttered, and you’re keeping
only the essentials, you can find containers that function. That may mean
making purchases, or it may mean switching dressers with your daughter
(who’s at college) because hers is bigger.

17. Monotask.
In my 100-Day Home Organization Program, we focus on one task per day.
We don’t organize the entire house in one day; we organize the spice drawer.
Monotasking can be hard for a person with ADHD, but having a clear road-
map makes it easier.

18. Get audio clues.

Whether it’s a podcast or an audiobook, hearing your strategies triggers a
different response in your brain than reading about them. You can find mo-
tivation and direction in the voice of someone who’s been there.
How to Tidy Up
19. Write it down. Like a Pro
28 rules for organizing
If you think it, put it on paper. If you write it down, it’s an object, not just a your home by working
thought. Objects are much easier to organize than thoughts. with your ADHD brain
from the editors of

5
20. Time each task on your to-do list.
I used to hate emptying the dishwasher. I thought it took 20 minutes. One day,
I said, “Let’s time it.” It took four minutes. Knowing that the chore takes four
minutes allows me to squeeze it in here and there rather than avoiding it.

21. Don’t keep a to-do list.

You can keep a master list of tasks you want to achieve, but don’t stare at it ev-
ery day and hope you get them all done (then feel bad when you don’t). When
you plan your week, choose three and only three tasks from your list each day,
and bring your focus to those tasks. Yes, you will get only three things done,
not a million, but you weren’t going to get a million tasks done anyway.

22. Small progress is still progress.

Three tasks completed is not a hundred, but it’s better than zero. An orga-
nized shelf is not an organized pantry, but it’s better than a disorganized
shelf. Small progress is still progress.

23. Give everything a home.

The number one mistake I see people make is that they try different organi-
zation systems all the time. Change is your enemy. New is not better. Keep-
ing your keys in the same boring spot for 20 years is perfect. Organizing
your home is not where you need to show off your creative side.

24. Schedule a time to put items away.

This is a big barrier to organization — not putting things away. At the end of
the day, set a timer for 10 minutes to “close down” your home and put things
away. No one likes to do this, but if you can make it a habit, it becomes easier
and less mentally taxing.

25. Organization is a skill, not a talent.

It’s not something you are born with. It’s a habit that is cultivated over time.
It’s never too late to start. And when you do start, get an organizing buddy
with similar goals. Encourage each other to make progress in organizing
your homes. The best scenario would be for both of you to organize the same
spaces in your homes at the same time so you can share ideas.

26. Hire it out.

If you can afford to hire help, do it. You’ll save so much more than money —
in time, in lower anxiety — in someone else’s expertise. You can hire out an
entire project, or just have someone come and clean after it’s done. You don’t How to Tidy Up
have to do everything yourself.
Like a Pro
28 rules for organizing
your home by working
with your ADHD brain
from the editors of

6
27. Take “after” photos.
Compare them to the “before” photos. You did it! You made progress. Treat
yourself to your favorite drink or a night of relaxation. You deserve it.

28. Give yourself grace.

Your worth as a person has nothing to do with how organized your house
is. Refocus the energy you spend on worrying about your home’s condition,
and you’ll be free to do what you are created to do.

How to Tidy Up
Like a Pro
28 rules for organizing
your home by working
with your ADHD brain
from the editors of

7
ADDitude eBooks
Available Now FREE ADDitude
additudemag.com/shop Downloads
73 ADHD-Friendly Ways to
Organize Your Life Now
Getting Things Done with Adult ADHD Achieve less clutter, fewer hassles,
Stop wasting time, improve productivity, and stay focused with these and greater tranquility in your life.
get-it-done strategies.
ADHD Time Assessment
Your brain works differently. And so you need ADHD-tested time-manage- Chart
ment plans that don’t try to shove square pegs into round holes. Use this Do you spend your time wisely?
ebook to manage your to-do list and packed schedule, get out the door on Use this tool to find out.
time, beat deadlines and avoid distractions, and finish any task. Boost Your Productivity At
>> Learn more about this eBook: http://additu.de/gtd Work
ADHD can make any job more
challenging. Keep up with this
expert advice.
The Diet & Nutrition Guide for Adults with ADHD
How to manage your symptoms with food, vitamins, herbs & supplements You Know You Have ADHD
When…
Learn how mindfulness works on ADHD brains, and how to begin practic- Real ADHDers share personal
ing it today. Plus, research the benefits of other alternative treatments like stories highlighting the lighter
yoga and deep breathing exercises — including some designed especially for side of living with attention
kids — as well as the science behind each natural therapy. deficit.

>> Learn more about this eBook: http://additu.de/diet-guide Smart Comebacks

Witty responses to ADHD
doubters.
Mindfulness and Other Natural Treatments It’s Not ADHD: 3 Common
The best non-medical treatments for ADHD, including exercise, green Diagnosis Mistakes
time, and mindful meditation. Doctors are sometimes too quick
Learn how mindfulness works on ADHD brains, and how to begin practic- to diagnose ADHD. Read up on
common misdiagnoses.
ing it today. Plus, research the benefits of other alternative treatments like
yoga and deep breathing exercises—including some designed especially for Find these and many
kids—as well as the science behind each natural therapy. more free ADHD
>> Learn more about this eBook: http://additu.de/mindful resources online at:
http://additu.de/
freedownloads
Expert Webinar Replays:
Organization Solutions for People with ADHD
FREE ADHD
Newsletters from
>> http://additu.de/declutter ADDitude
Once clutter has built up, the idea of tackling it can be overwhelming — and Sign up to receive criti-
for many adults with ADHD, it’s impossible to even know where to start. cal news and information
In this expert webinar, Susan Pinsky explains why “good enough” is just as about ADHD diagnosis
and treatment, success at
good as “perfect,” and imparts simple steps people with ADHD can take to school, adult ADHD, and
reduce clutter and achieve efficient organization. parenting strategies:
http://additu.de/newsletter
The ADHD-Executive Function Connection
>> http://additu.de/efunction Adult ADHD and LD
Expert advice on managing your
We’ve all heard of executive functions — the brain-based skills that affect household, time, money, career,
how we plan, organize, and carry out tasks. But how do executive functions and relationships
relate to ADHD — and how can children and adults with the condition
Parenting Children with
compensate for natural deficiencies in these critical skills? Thomas Brown, ADHD and LD
Ph.D., explains the ins and outs of executive functions and how they affect Strategies and support for par-
your focus in this expert webinar. ents on behavior and discipline,
time management, disorganiza-
tion, and making friends.
Just Diagnosed? How to Succeed with Adult ADHD
>> http://additu.de/just-diagnosed ADHD and LD at School
How to get classroom accom-
A late-in-life ADHD diagnosis doesn’t mean it’s all over! In honor of ADHD modations, finish homework,
Awareness Month, Michele Novotni, Ph.D., shares strategies for becoming a work with teachers, find the right
self-advocate, so you can live your best life with ADHD. schools, and much more.

Treating ADHD
Why People with ADHD Can’t Sleep Treatment options for attention
>> http://additu.de/adhd-sleep deficit including medications,
food, supplements, brain training,
Not only is skimping on sleep bad for your overall health and well-being, it mindfulness and other alternative
can also exacerbate ADHD symptoms. Rest assured — there are numerous therapies.
ways to improve your sleep hygiene! In this audio and slide presentation,
hosted by Roberto Olivardia, Ph.D., learn the science behind ADHD sleep For Women with ADHD
Managing ADHD on the job,
problems and get tips for revamping your circadian rhythm. running a household, dealing
with challenging emotions, and
Survival Strategies for Moms with ADHD much more.
>> http://additu.de/moms
Mothers with ADHD, especially those parenting children with ADHD, often
put the needs of others before themselves. Despite good intentions, when
moms leave their own ADHD untreated, the whole family can suffer. In this
webinar, hosted by Ellen Littman, Ph.D., learn to let go of society’s expecta-
tions of being “perfect” and focus on your own accomplishments.