Getting and staying organized is a core challenge for people with ADHD, who may struggle to find energy for tasks that don’t particularly interest them. Shifting from internal to external motivation can help; here’s how to do it.
“My work and home spaces are cluttered. My virtual desktop is usually full, which I fix by periodically sweeping it into a folder called “Sort This Stuff Out.” I have lots of different filing conventions that I sometimes use for a while but not consistently or with discipline. Occasionally I even throw a sheet over piles in my home or shed to make them look neater.
Do you respond to color? Surround yourself with colorful objects that make you happy — fun, colorful file folders, pens, markers, and containers can do the trick!Do you have a favorite food? Sometimes pairing a special treat with the undesirable provides motivation. Do you like listening to music? Music helps the brain plan, focus, and initiate. Create a playlist of music you love. The key is to ONLY play this playlist every time you sit down to tackle an organizing project. Eventually the music will act as a motivator; when you hear the music, it will signal your brain that it’s time to get moving.
Does your partner want to help? Grab him and work together! Sometimes “body doubling” helps us to stay on task. Plus, hard work goes faster when we do it with someone else. The point here is to make it fun. Infusing energy and playfulness into your routine is a wonderful way to get your ADHD brain moving and motivated.Just remember that trying to organize everything all at once can leave you feeling overwhelmed and frustrated. Try specific daily intentions instead. “Thursday night I’m going to tackle the papers on my desk.” “Saturday morning I’ll work in the shed.” In other words, break down your tasks into manageable parts to feel more in control.
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