ADHD-Friendly Ways to get Organised

By Jon Rumens on 28 March 2024

Living with Attention Deficit Hyperactivity Disorder (ADHD) can be challenging: daily activities can be a struggle to complete, and it can be hard to stay focused and manage distractions, making everything a bit overwhelming.

Although ADHD can be a very unique disorder from person to person, commonly those with ADHD struggle with hyperactivity and difficulty paying attention. Fortunately, medical advancements in understanding ADHD have led to effective strategies for managing its day-to-day challenges.

Whether you are a professional, a student or a working from-home parent with ADHD, adopting ADHD-friendly organisational tips can significantly enhance your productivity and daily life. Read our tips:

Break down your tasks into smaller, manageable chunks

The key to completing your tasks is to break them down into smaller, manageable bits. Prioritise your daily tasks and break them down into only a few each day, not a million tasks that will most definitely overwhelm you.

For example, don’t add the task read through all your unread emails today, break it down into a smaller step that is more achievable, read through 10 unread emails today, 10 tomorrow, and so on. You can further break down your tasks into personal and work-related tasks and the ones that are top priority.

This approach prevents burnout and fosters a sense of accomplishment that will motivate you even more.

Use a content blocker to limit digital distractions

In our digital-driven world, distractions are just a click away, making it particularly challenging for those with ADHD. Customisable content blockers, like FocusMe, are invaluable tools for creating a distraction-free environment before you take on your daily tasks.

On days that you know you will have a list of tasks to complete, before anything else, we would suggest you disconnect from the digital world. By limiting access to distracting apps and websites, you get to maintain your focus on the task at hand.

Block, limit, or ration yourself off certain apps, websites, social media platforms, games, and more. Set time limits that only allow you to open your email a certain number of times per day or use our forced mode to say goodbye to scrolling altogether.

Our users have praised our tool for its flexibility and effectiveness:

“Probably the best software I’ve purchased. If you want to have more control over your digital environment, get FocusMe. Seriously, it’s the best app out there. It can do anything you want it to with unlimited customizability and if setup properly is nearly impossible to workaround. The value added to your life and mental well-being is worth 50x the asking price.”

Strategically schedule your time

As we mentioned previously, your tasks need to be manageable, so instead of attempting to conquer your entire to-do list in one go, allocate specific times for each task.

Organisational apps and calendars can help you schedule these tasks. Set reminders for short periods of time to address certain tasks and break up your day with clear time blocks for those specific chores.

Use sticky notes

ADHD-Friendly Ways to get Organised

We know sticky notes are not the most aesthetically pleasing options, but their use can keep you on track when you find yourself sidetracked. There is no shame in recognising that you need all types of reminders – what is important is to make organising as easy as possible.

Use them to mark where you left off or to remind yourself of the next steps. This is such a simple tactic that also reduces your cognitive load of having to remember.

Reflect on your day

At the end of the day, either when you are in bed or when you are relaxing on the sofa, make a mental rewind of your day. Reflect on the tasks accomplished, congratulate yourself and take note of any pending tasks.

This practice not only helps you plan the next day and organise your tasks but also provides you with a moment to acknowledge your progress and efforts.


Remember, small progress is still progress!

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