Few things spark more ADHD dread, anxiety, and overwhelm than the thought of sitting down and creating a budget. What’s more monotonous and depressing than meticulously calculating what you can and can’t afford? At the same time, bravely facing your cash flow is the only way to gain control of it. That takes a budget.

Use the following ADHD-friendly steps to get started. In this download, you will learn how to:
– Rethink how you define a budget
– Build a budget you can follow
– Review income and expenses
– Identify spending patterns
– Determine your monthly discretionary income
– Monitor cash flow
And more!

Smart money management eludes ADHD brains for various neurological and psychological reasons. Emotional dysregulation and dopamine-seeking ADHD brains can drive impulsive spending — an unhelpful coping mechanism. Executive functioning weaknesses can get in the way of paying bills on time, budgeting, and planning for financial success. And weak working memory may mean buying (and losing) the same item over and over again.

Here’s how the ADHD Tax affects some of my clients: They forget to pay their bills on time, incurring mounting late fees, even though they had funds in their bank account to cover the initial expenses. Some struggle to save for emergencies, such as losing a job or making a house repair. Others make a good salary but live paycheck-to-paycheck, wondering how they’ll be able to afford a child’s college or to live comfortably in retirement.

In this webinar, you’ll learn how to harness the strategies and habits that have helped many of my neurodivergent clients live their best financial lives. You will understand how to set your intention and overcome common ADHD-related money struggles to score small wins and even save for longer-term goals. We also will address several readers’ most pressing financial struggles so that everyone listening can benefit from sound practical advice.

In this webinar, you will learn:

• How ADHD traits get in the way of reaching your financial goals
• How to short-circuit impulsive spending
• How to use automation and technology to budget, pay bills on time, reduce debt, and get other small financial wins
• How to identify goals and harness the motivation to stay on track and ignite financial success
• How to build a financial plan for today, tomorrow, and the future

Watch the Video Replay

Enter your email address in the box above labeled “Video Replay + Slide Access” to watch the video replay (closed captions available) and download the slide presentation.

How to Budget with ADHD: More Resources

• Download: ADHD-Friendly Budgeting Guide
  
• Read: The ADHD Tax Is Draining — Financially and Emotionally
• Read: “A $400 Adrenaline Rush:” Stories of Impulse Buying with ADHD
• eBook: Secrets of the ADHD Brain

Obtain a Certificate of Attendance

If you attended the live webinar on September 24, 2024, watched the video replay, or listened to the podcast, you may purchase a certificate of attendance option (cost: $10). Note: ADDitude does not offer CEU credits. Click here to purchase the certificate of attendance option »

Meet the Expert Speaker

Otto Rivera, a certified financial planner and enrolled agent with the IRS, was diagnosed with ADHD in his 40s. His ADHD struggles have made him stronger and more empathetic, traits that help him in his business. He is a financial planner with White Lighthouse Investment Management, an SEC-registered investment advisor firm. He also provides tax preparation services through the company he owns, Emergent Tax Services LLC.

Rivera is a member of the Financial Planners Association and is the host of their national Neurodivergent Planners Circle in which neurodivergent financial planners and other advisors share insights and education about neurodiversity. He lives in Florida with his wife and daughter and enjoys listening to history podcasts and classical music while jogging.

Listener Testimonials

“Otto lifted blame and provided helpful insights for ADHD brain challenges.”

“Excellent and exceptionally practical webinar. His expertise was so valuable, and the problem-solving segment was very relatable. Thanks.”

“Thank you so much, Otto. I am putting those four questions on a card for my wallet.”

Webinar Sponsor

The sponsor of this ADDitude webinar is….

Does keeping track of your expenses feel impossible? Do you feel like your impulsivity gets in the way of your financial well-being? We’ve been there. Here at Inflow, we know that staying on top of finances can feel hopeless, but we’re here to help. Developed by leading ADHD clinicians, Inflow is a self-help program that uses CBT principles to teach effective strategies that can help you successfully manage your ADHD to stay on track and hit your financial goals. Get your ADHD score today to kick off your Inflow journey.

ADDitude thanks our sponsors for supporting our webinars. Sponsorship has no influence on speaker selection or webinar content.

Follow ADDitude’s full ADHD Experts Podcast in your podcasts app:
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Your child can’t find their backpack and the school bus is here already. Wait, they found it. But where’s their homework and the permission slip for that field trip? Oh no, Dad misplaced his wallet and keys — again. Ten minutes later, he’s still searching. Now he’ll be late for work.

Does this sound familiar? Few things cause more strife in a household than clutter and disorganization. When a home is messy, and things are hard to find, it can make everyone feel stressed. Families touched by ADHD can thank weak execution function skills for this all-too-common scenario.

And here’s what can add another layer of conflict: When only some family members have ADHD and struggle to keep things organized and tidy, and others in the household are the opposite — and neat. ADHD or not, you can take control of your surroundings and optimize your spaces with our decluttering techniques and efficient storage solutions. We will bring harmony back to your newly organized and functional environment.

In the webinar, you will learn:

• About the common struggles families face when only some in the household have ADHD, and the conflict that ensues when all family members have ADHD
• About techniques to help kids and parents get started on their goal to become organized and create spaces to put things where they belong
• How having less stuff is key to being organized, and the techniques to help you decide what to keep and what to toss
• How to compromise and bring harmony back to your household

We will also tackle readers’ real-life situations, as well as recount my own experience as a professional organizer who is married to a very lovely but very messy man.

Watch the Video Replay

Enter your email address in the box above labeled “Video Replay + Slide Access” to watch the video replay (closed captions available) and download the slide presentation.

How to Organize a Messy Home with ADHD: More Resources

• Free Guide: Hoarding Disorder vs. ADHD Clutter
• Q&A: “Should I Hire a Professional Organizer?”
• Read: How to Motivate for Cleaning House When You Really Don’t Want To
• eBook: Declutter Your Life (and Home! and Office!)

Obtain a Certificate of Attendance

If you attended the live webinar on September 10, 2024, watched the video replay, or listened to the podcast, you may purchase a certificate of attendance option (cost: $10). Note: ADDitude does not offer CEU credits. Click here to purchase the certificate of attendance option »

Meet the Expert Speaker

Tracy McCubbin has always lived by the motto, “Don’t put it down, put it away.” But who knew she could turn that philosophy into a booming business? While working for a major television director in Hollywood, Tracy discovered she had the ability to see through any mess and clearly envision a clutter-free space. Coupled with her keen time management and organizational skills, Tracy soon found fulfillment in helping people discover real solutions by getting to the root of their clutter. That’s when dClutterfly was born.

Almost two decades and thousands of decluttered homes later, Tracy knew it was time to take what she had learned working with her clients to help others around the world dealing with clutter. She authored two best-selling books: Making Space, Clutter-Free: The Last Book on Decluttering You’ll Ever Need and Make Space for Happiness: How to Stop Attracting Clutter and Magnetizing the Life You Want, bringing the beauty of organizing to homes everywhere. (#CommissionsEarned)

Tracy is also a regularly featured expert in The New York Times, Forbes, goop, The Washington Post, The Wall Street Journal, Yahoo News, CBS, NBC, FOX, Real Simple, and more.

#CommissionsEarned As an Amazon Associate, ADDitude earns a commission from qualifying purchases made by ADDitude readers on the affiliate links we share. However, all products linked in the ADDitude Store have been independently selected by our editors and/or recommended by our readers. Prices are accurate and items in stock as of time of publication.

Listener Testimonials

“I have heard Tracy before, and I think about what she says when I stare at boxes or piles. I have made small improvements. This motivated me to make a plan again and move forward.”

“Thank you SO much! I’m 74 and still trying. Best takeaways: If you’re keeping it because you’re afraid it’s going to the landfill, your home is the landfill; and keep putting it away in the same place, like your toothbrush, and you will eventually always know where it belongs.”

“This seminar really made me reflect on how I have improved my skills regarding decluttering. I remember years ago when I used to ‘shut down’ whenever the time came to get rid of things. Now, I do things differently, and I feel pretty good about these changes in myself.”

Webinar Sponsor

The sponsor of this ADDitude webinar is…

Play Attention: Boost Brainpower and Regain Control. Overwhelmed by daily chaos? ADHD can make managing family life challenging, but there’s a solution. Play Attention’s personalized program is designed to help parents and kids alike improve executive function, focus, and organization. Our NASA-inspired technology, backed by research from Tufts University School of Medicine, helps you develop cognitive control to enhance organization, regulate emotions, and improve productivity, creating a calmer, more structured family life.

Ready to turn the mess into success? Take our ADHD test or schedule a consultation to kickstart your journey to sharper focus and a better quality of life with Play Attention. Call 828-676-2240 or visit www.playattention.com.

ADDitude thanks our sponsors for supporting our webinars. Sponsorship has no influence on speaker selection or webinar content.

Follow ADDitude’s full ADHD Experts Podcast in your podcasts app:
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ROADTRIP: 8 Road Trip Safety Tips

Review it: Map your route ahead of time, taking note of tolls, planned road work, and other happenings that may impact your travel. While GPS is very helpful, a general understanding of your planned path improves your ability to adjust quickly to possible reroutes and other shifts that may be needed.

Give yourself more time than you think across your road trip and be realistic about the activities you can undertake along the way. By allowing plenty of time for your trip, you’ll avoid the temptation to rush, speed, and ignore details that could be important as you navigate the roads. You’ll also be able to stop for breaks to stretch, move, eat, and rest until the next leg of your drive.

Out of reach: Put cell phones and other potentially distracting items in secure places that are out of sight and out of your reach to reduce distractions.

Air it out: Turn on air conditioning or roll down the windows to keep cold air flowing inside the vehicle. Avoid warm temperatures that can make you feel drowsy.

[Read: “I’m Too Distracted When I Drive”]

Dine right: Stay away from sugary and salty junk food or jolts of caffeine when road-tripping, as you may feel sleepy when their effects crash out of your system. To maintain steady energy levels, hydrate with cold water (which will also help keep you alert) and eat small, energy-boosting snacks such as nuts, popcorn, seeds, bananas, kale, hummus, spinach, lean meats, dark chocolate, or whole grain cereal before you hit the road.

Track your eyes: Stay focused, especially on long stretches of road, by shifting your eyes every few seconds to scan the roadway or check your mirrors. Consistent eye movements increase alertness and awareness of surroundings while also avoiding the trance-like state that can occur over the monotonous interstate miles.

Revitalize: Give your brain sensory stimulation with gum or essential oils. Chewing refreshing mint gum can increase alertness and keep you from continually reaching for a snack while driving. Smelling invigorating scents such as peppermint can trigger the brain for alertness and focus.

Insert reminders: Set reminders to refuel, hydrate, and take bathroom and movement breaks. Consider programming location-based reminders to go off as you approach gas stations, service areas, and even touristy spots you don’t want to miss.

[Read: Road Trip Hacks for (and from) ADHD Families]

Prep before you go: Make sure you’ve adjusted your mirrors, seat, and car temperature before you hit the gas. Have a pre-made music playlist (so you won’t be tempted to look at screens to search for the right song) and consider adding upbeat tunes that keep you alert.

Road Trip Safety Tips: Next Steps

• Read: Driving with ADHD — Pumping the Brakes on Vehicle Safety Risks
• Read: 8 Travel Essentials for Adults with ADHD
• Read: Stop Distracted Driving with These Safety Tips

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

Use Binders for Paper Organization

I use binders rather than filing cabinets. Here’s why: Filing cabinets are not portable, and you’ll most likely never remember everything that you put inside. Worst of all, there’s no limit on the amount of paper you can keep. This holds us back from staying organized.

After failing to get my own filing cabinet organized, I compiled task-specific binders to use instead. I organized my papers according to when I would need them, or how I would use them. Now I no longer waste time digging through years of papers in a filing cabinet to find the documents I need to take to a meeting or appointment.

Helpful Binders to Start (or Maintain) Today

Medical Binders

ADHD management often requires numerous providers. Each new clinician will likely ask for the following information:

• individual medical history
• family medical history
• medication list and log
• mental health and mood tracker
• immunization record

[Download This Free Guide: Organize Everything Today!]

Taking the time to type out and record answers to these common questions will reduce your cognitive load and speed up new patient appointments so you can get on to the reason for your referral.

Next, you’ll want to keep a written list of symptoms, notes from meetings with doctors, and medication dosages over time. These documents, which will include information from multiple providers, should be kept in a medical reference binder — one binder per family member. This makes it easy to coordinate care between different clinicians and practices.

Organize 365 has created a free downloadable medical emergency information binder for you to use at home to record your health history, medications, allergies, and diagnoses. (Go to additu.de/organize365 to find the download.)

The Warrior MAMA Binder

I created the “Warrior MAMA binder” to navigate and advocate for my kids’ needs. (MAMA stands for Managing All Medical Alternatives.) Charting the complexity of necessary school interventions and Individualized Education Program (IEP) meetings can be overwhelming at times. This binder helps by encouraging you to bring medical records to school meetings and medical appointments, which facilitates better and quicker decisions regarding treatment, medication management, and educational planning.

[Read: Filing Cabinets Don’t Work for ADHD Minds]

Here’s a list of what to include in your Warrior MAMA binder:

• official letters of diagnosis
• standardized school test results
• IEPs
• intervention plans
• medication list and log
• medical test results
• notes taken at doctors’ appointments
• notes taken at school meetings
• schoolwork samples

I remember the first time I truly understood the power of paper documentation. I was in an educational meeting, requesting support for one of my children. The educators said my child’s test scores did not warrant support. I opened my binder and pulled out a test — it was from the previous year, from a different school and with a very different score.

The room went silent. This team had never seen such a variation in scores on this assessment. The educators, who had dismissed my verbal account of the score, became concerned. Now they were ready to take action to help my child.

Important Document Organizer: Next Steps

• Free Download: Your Guide for Controlling Clutter
• Learn: How To Beat Back Your Paper Clutter
• Read: Creative Alternatives to Piling Up Your Paper and Bills?

Lisa Woodruff is CEO of Organize 365.

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

This is tricky because, after a tough day, why wouldn’t you want to treat yourself to something nice?

The most obvious approach — though I don’t want to oversimplify it — is to really think about how you can treat yourself without spending (too much) money. For example, one of my clients enjoys taking luxurious baths as a form of self-care. She’ll light candles, relax, and fully indulge in the experience. That’s her way of treating herself. Can you identify similar ways to treat yourself? Write down those ideas and, when you feel the urge to splurge, consult your list instead of turning to online shopping. Be sure to keep the list in a prominent, highly visible place.

[Read: Neurotypical Budgeting Tips Don’t Work for ADHD Brains. These Do.]

I also challenge you to make it harder to spend. Disconnect your saved cards from your phone and the online stores you frequent. Unsubscribe from newsletters that are designed to make you click and buy. Add as much friction as possible to make impulsive spending inconvenient.

There are countless strategies that can help you curb your spending. But if you still find yourself overspending and getting into financial trouble, you’ll have to unpack this self-sabotaging behavior. Why do you really overspend? What does it mean to you to make big purchases? Under what circumstances do you tend to make these purchases? What feelings precede your overspending episodes? You may need to find these answers with the help of an ADHD coach or an ADHD-informed mental health provider.

How to Stop Spending Money: Next Steps

• Read: The ADHD Tax Is Draining — Financially and Emotionally
• Read: How to Spend Less When the ADHD Brain Wants More, More, More
• Read: “My Best Tip for Staying on a Budget Is…”

The content for this article was derived from the ADDitude ADHD Experts webinar titled, “Interrupt the Cycle of Self-Sabotage in the New Year” [Video Replay & Podcast #492] with Tamara Rosier, Ph.D., which was broadcast on February 15, 2024.

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

Hoarding Disorder is a psychiatric diagnosis that develops from vulnerabilities, information processing problems, and beliefs about and attachments to possessions.

Many ADHD symptoms, including weak organization, focus, and decluttering skills, overlap with hoarding disorder symptoms. The difference is that someone with hoarding disorder has a reason for saving items and may fail to see their hoarding behaviors as problematic; hoarding is not a function of being unmotivated or unable to organize.

Family history, poor health or disability, indecisiveness, perfectionism, procrastination, emotional dysregulation, and poor attention and focus (where you can’t see the forest for the trees) may lead an individual to have hoarding disorder, according to Carolyn I. Rodriguez, M.D., Ph.D., professor and director of the Translational Therapeutics Lab in the Department of Psychiatry and Behavioral Sciences at Stanford University School of Medicine.

“Individuals with hoarding disorder have beliefs about and attachments to their items,” she says. “It’s quite painful for them to let go of items. The clinician needs to have a shared agreement with the patient, in which they understand why it’s important to discard objects and what is gained from doing so — not just what is lost.”

In this download, you will learn:

• How hoarding disorder resembles — and differs — from ADHD
• The primary symptoms of hoarding disorder
• The negative impact of hoarding disorder on individuals
• And much more!

A cluttered, disorganized living environment is as common as it is unsettling for many people who have ADHD. Overwhelm often prevents them from even getting started on decluttering. For some people, the clutter reaches a level that compromises their ability to live safely in their homes. This is usually the result of hoarding disorder. Sometimes, it’s difficult to discern what constitutes clutter versus hoarding.

Michael Tompkins, Ph.D., will explain why the traits in ADHD contribute to excessive clutter and hoarding. He will also walk viewers through the process of managing these often-debilitating situations and employing strategies for success.

In this webinar, you will learn:

• About the ADHD traits and underlying causes that contribute to clutter and hoarding
• About signs of clutter and hoarding, and red flags for when clutter turns into hoarding
• How clutter is different from hoarding, and the characteristics that define each
• About practical strategies to help decrease clutter and disorganization
• How to deal with hoarding in your own living situation or with a loved one
• How cognitive behavior therapy for ADHD and hoarding can help people manage better

Watch the Video Replay

Enter your email address in the box above labeled “Video Replay + Slide Access” to watch the video replay (closed captions available) and download the slide presentation.

Download or Stream the Podcast Audio

Click the play button below to listen to this episode directly in your browser, click the  symbol to download to listen later, or open in your podcasts app: Apple Podcasts; Audacy; Spotify; Amazon Music; iHeartRADIO; YouTube 

Hoarding vs. ADHD Clutter: More Resources

• Download: Your Guide to Hoarding Disorder Vs. ADHD Clutter
• Get: Declutter Your Life (and Home! and Office!)
• Read: What Does Hoarding Disorder Look Like?
• Read: How to Motivate for Cleaning House When You Really Don’t Want To

Obtain a Certificate of Attendance

If you attended the live webinar on June 18, 2024, watched the video replay, or listened to the podcast, you may purchase a certificate of attendance option (cost: $10). Note: ADDitude does not offer CEU credits. Click here to purchase the certificate of attendance option »

Meet the Expert Speaker

Michael A. Tompkins, Ph.D., ABPP, is a licensed psychologist and board certified in Behavioral and Cognitive Psychology. He is co-director of the San Francisco Bay Area Center for Cognitive Therapy, and a faculty member of the Beck Institute for Cognitive and Behavior Therapy. He is the author or co-author of numerous articles and chapters on cognitive-behavior therapy and related topics, as well as 16 books, including Digging Out: Helping Your Loved One Manage Cutter, Hoarding, and Compulsive Acquiring (with Tamara L. Hartl) (New Harbinger, 2009) and Clinician’s Guide to Severe Hoarding: A Harm Reduction Approach (Springer, 2014). (#CommissionsEarned) The Mental Health Association of San Francisco awarded him the 2013 Lifetime Achievement Award for his contribution to the understanding of hoarding and cluttering. Dr. Tompkins has presented to national and international audiences on the topic hoarding, particularly managing hoarding behaviors through a harm reduction approach.

#CommissionsEarned As an Amazon Associate, ADDitude earns a commission from qualifying purchases made by ADDitude readers on the affiliate links we share. However, all products linked in the ADDitude Store have been independently selected by our editors and/or recommended by our readers. Prices are accurate and items in stock as of time of publication.

Listener Testimonials

“Dr. Tompkins gave a great presentation that relieved some of my worry about having full-blown hoarding disorder, as well as useful and practical techniques for dealing with clutter and disorganization. Thank you!”

“I thought Dr. Tompkins was wonderful! So clear and didactic. We got so much out of it and loved how he answered questions.”

“Really informative, with great advice. I never realized how shame and regret were major factors for me. Thank you so much.”

Webinar Sponsor

The sponsor of this ADDitude webinar is….

“Sorry about the random piles of stuff” is something we’ve all probably said to someone entering our house. ADHD can make it feel impossible to keep a tidy house, and the usual tips and tricks don’t work for the seemingly never ending piles of things. Here at Inflow, we get it and we’re here to help. Developed by leading ADHD clinicians, Inflow is a self-help program that uses CBT principles to teach effective strategies that help you stay organized, take control of your ADHD, and actually get stuff done. Get your ADHD score today to kick off your Inflow journey.

ADDitude thanks our sponsors for supporting our webinars. Sponsorship has no influence on speaker selection or webinar content.

Follow ADDitude’s full ADHD Experts Podcast in your podcasts app:
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Here’s the only rule of thumb you need to tell if your closet is organized: If anyone walked into your closet and pulled out a complete outfit for you, would you hesitate to walk out the door in it? If you answered yes, it means you likely have pieces in your closet that you don’t want to wear, and thus should be gone.

An organized closet is one that is arranged for the phase of life you’re in, for the body you have, and for your roles and responsibilities. Bringing order to your closet is totally doable, but it’s not going to be done overnight, or even over a weekend.

[Read: What Will It Take for My Home to Stay Organized Forever?!]

When I first took to seriously organizing my closet, I realized I had to get rid of almost everything. My body had changed, and I only had three outfits that comfortably fit my body. But I didn’t get rid of everything in one go. I decluttered my closet 30% at a time over the course of a year. I replenished my closet with hand-me-downs and clothes from consignment shops. Eventually, I had a 15-outfit wardrobe.

As you consider which items to keep and toss, be careful not to over-declutter. Ask yourself: What kind of clothing do I need in this phase of my life? How many pieces of [insert clothing article here] do I need? How can I store them in a way that makes sense to me?

When you get your closet organized to your liking, you can then clean out your closet and maintain that organization three times a year.

How to Organize a Closet: Next Steps

• Free Download: Your Guide for Controlling Clutter
• Read: How Can I Break My Emotional Attachment to Unnecessary ‘Stuff?’
• Read: Don’t Organize It, Purge It — 10 Things to Throw Out Now

The content for this article was derived from the ADDitude ADHD Experts webinar titled, “Your Organized Home: Functional Organization for Your Life Phase Right Now” [Video Replay & Podcast #463] with Lisa Woodruff, which was broadcast on July 19, 2023.

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

Panic and frustration set in. Your inner critic starts up: Why can’t I be more organized? Why am I so forgetful? Why is this so hard? Why do I always do this?

This was me before I left my home to do practically anything. Keeping track of all the items I needed for various activities, no matter how many times I had done those activities, always felt overwhelming and stressful. For work, I need my ID card on a lanyard, my name badge, and an ethernet cable adapter. When I volunteer, I need to bring my name badge and a specific t-shirt that identifies me as a volunteer. For my personal training sessions, I need to pack an athletic top and shorts, my heart rate monitor, a water bottle, a sweatband, my gym membership card, and the right shoes. I struggled to remember these items in my rush out the door, and I couldn’t reliably keep them in one designated place.

Accepting that forgetfulness, disorganization, and time blindness are a part of my ADHD was a milestone toward self-forgiveness. But I knew that I had to find a way to limit the overwhelm and forgetfulness that plague “neurospicy” people like myself.

Go Bags for ADHD: The Ultimate Organizing Hack

While mulling it over, I noticed that my partner keeps her stationery in a zippered bag. Everything she needs related to stationery is in that single, portable bag – not scattered about in random spots. And there, in the simplest of organizing tools, was my solution.

[Get This Free Download: Clean Up and Get Organized in One Weekend]

Rather than waste time tracking down (often misplaced) individual items around my home for a particular activity (while racing against the clock), I created “go bags” for various activities. If I’m spending the day in the office, I toss my office go bag into my backpack and I don’t think twice about what’s in there, secure in knowing I won’t have to ask for anyone to badge me in. I also have go bags for my personal training sessions and for volunteering.

How to Create and Maintain Your Own Go Bags

I know this isn’t an earth-shaking organization tool, but I’m happy with my go bag strategy because it’s simple, effective, relatively low-maintenance, and endlessly adaptable. You don’t have to use a zippered bag – substitute a plastic container, a reusable shopping bag, a fanny pack, anything portable that can hold your items. Here are some sample go bags to get you started:

• Dog walking: Treats, waste bags, light-up collar (for night walks)
• Everyday health: Hand sanitizer, sunscreen, lip balm, ADHD medication, lotion
• Gym: ID card, clothes, water bottle, fitness monitors, sweat band or microfiber cloth
• International travel: Passport, travel adapter, credit card with no international fees
• Studying: Pens, highlighters, sticky notes, flash cards, energy bar (preferably one that doesn’t expire anytime soon!)
• Swimming: Swimsuit, towel, goggles, water bottle, sandals

I know what you’re thinking: How do I remember to bring my go bags? I’m not perfect, but I’ve found that setting an essential item, like my car keys, on top of the bag works well. After all, I can only go so far from home without my car keys.

[Read: The ADD Life Hacks That Work for ADDitude Readers]

What about maintaining go bags? Some go bags (like for the gym) require more maintenance than others. Make it a point to check your go bags once a week, once a month, and at any other frequency that works for you. You may find it helpful to make duplicate go bags, like a toiletry go bag, to keep in your car, office, bathroom, nightstand, and other areas. Go bags, especially duplicate go bags, may take more time to set up initially, but they’ll definitely save you time, energy, and frustration in the long run. Think of it as doing your future self multiple favors.

For those of us with ADHD, there’s no greater thrill than sharing the hack to end all hacks – the strategy that finally got us to do the thing. (Bonus points if the hack was right under our noses all along.) I find go bags necessary to alleviate the racing thoughts, confusion, and overwhelm that once was getting out the door to face everyday life.  

Go Bag for ADHD Organization: Next Steps

• Free Download: Organize Everything Today!
• Read: Everything in Its “Place”
• Q&A: “I Forget About My Things When I Put Them Away!”

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

It’s common to feel some level of guilt or anxiety at the thought of throwing things away, especially if you’ve had the experience of discarding items that you ended up needing. When this happens, it’s usually a case of too much decluttering and not enough organizing.

“Decluttering” and “organizing” are often used interchangeably, but they are not the same thing. To declutter is to get rid of stuff. It’s fast, easy, and produces immediate results. Organizing is what comes after decluttering. It’s taking what’s left and making it work for the phase of life you are in right now. Organizing takes much longer to complete, and it requires regular maintenance.

[Get This Free Download: 22 Clutter-Busting Strategies]

Generally, decluttering works really well in our 20s and 30s. But it isn’t as useful in our 40s, 50s, and 60s, when we have things that we like and have used for a long time. We don’t have much need to declutter.

It seems that decluttering has been your default mode of achieving order in your home for a long time. You might be used to having success with decluttering, so you assume that you need to declutter every time you feel overwhelmed and need relief. But then you declutter things you actually need, and decluttering no longer brings you the same relief it used to. This is over-decluttering.

So instead of decluttering, try organizing. Organizing doesn’t mean putting everything in cute containers. It’s asking yourself: What do I need in this phase of my life? How many of those things do I need? Where would I store the things?

It sounds counterintuitive, but in the process of organizing, you might find that you need to buy more things, especially if you have transitioned into a different life phase and/or you’re living with other adults.

Decluttering and Organizing: Next Steps

• Free Download: Organize Your Home By Working With Your ADHD Brain
• Read: How Do I Get Rid of Stuff I Don’t Use But Worry I’ll Miss?
• Read: What Will It Take for My Home to Stay Organized Forever?!

The content for this article was derived from the ADDitude ADHD Experts webinar titled, “Your Organized Home: Functional Organization for Your Life Phase Right Now” [Video Replay & Podcast #463] with Lisa Woodruff, which was broadcast on July 19, 2023.

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In my time helping thousands of people get organized, I’ve come to learn that, just as we move through phases of life, we also move through phases of organization. What’s more, the ways in which we bring order to our homes must change with every new phase of life.

The Organizing Phases

• The mini apartment phase is from childhood to age 20. The only area you need to organize is your bedroom (i.e., your mini apartment).
• The accumulation phase spans from your 20s to about age 40. In this phase, you’ve finally moved out of your mini apartment into a larger space, and you’re building out your adult life. That entails buying lots of things. You might also accumulate degrees, spouses, and children in this phase.
• The survival phase is from age 40 to age 60. Life comes at you hard in this phase — you’re driving your kids everywhere, holding down a full-time job, caring for aging parents, and keeping your home together. You own everything you need for your home to function, but you continue to buy more things because a) you don’t realize you have the thing at home or b) it’s easier to buy a new thing than it is to go look for it.
• The downsizing and legacy phase from 60 and beyond is when you move out of your active income-earning and parenting years. This phase is all about decluttering. The question that should be top of mind: “What do I want to keep as I start to downsize the dwelling that I’m in?”

[Get This Free Download: How to Tidy Up Your Home Like a Pro]

These are the predictable phases of organizing through the life phases, but unexpected life phases — like the loss of a family member, a medical diagnosis, or a move — also add complexity to your life and to your organizing needs.

It’s clear that you’re in your downsizing phase. My suggestion is to focus on downsizing one of the four major areas of home organization — personal organization, storage areas, family and communal spaces, and paper organization — at a time. To keep moving forward and avoid feeling overwhelmed, ask yourself one question a day: “What do I want?” Do you still like that comforter on your bed, for example?

Organizing your home for your current phase of life will take time, possibly years, which is totally normal. Organizing is a process, so give yourself permission to take as much time as you need to make your new home comfortable.

How to Organize Your Home: Next Steps

• Free Download: 22 Clutter-Busting Strategies
• Read: The Professional Organizer’s Guide to Getting Rid of ADHD Clutter
• Read: 5 Steps Toward a Decluttered (and De-Stressed) Life

The content for this article was derived from the ADDitude ADHD Experts webinar titled, “Your Organized Home: Functional Organization for Your Life Phase Right Now” [Video Replay & Podcast #463] with Lisa Woodruff, which was broadcast on July 19, 2023.

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

Hosting out-of-town relatives, attending holiday parties, or baking cookies with friends may feel festive to some family members but may cause stress and overwhelm for those who struggle with patience and attention. Many parents feel guilty if they don’t keep holiday traditions alive.

There are ways to balance the desire for tradition with the reality of what your family will enjoy — not just survive. Here are some tips and simple swaps:

[Free Download: Holiday Survival Kit]

Include Children in New Holiday Traditions

Tweak old traditions or create new ones that your entire family can enjoy. Ask your child how they want to celebrate the holidays. What do they find hardest about your usual traditions? Think about how you can change a few details to make the holiday season a better fit for everyone.

For example, when reading a classic holiday story, ask your child if they’d like to retell (or act out) the story — as it went or as your child wishes it went. Or maybe they’d like to listen to an audiobook version or watch a movie of the story while sipping hot chocolate.

Say “No” to an Invitation

It’s easy to feel obligated to say “yes” to every party invitation. But an invitation is merely that: an invitation. You don’t have to say “yes” to all of them. Feel comfortable with the power of saying “no.” Also, it’s OK if the whole family doesn’t attend an event that will likely cause anxiety. For example, a big party might not be a good fit for children with ADHD or social anxiety. A smaller group setting may be less overwhelming and help children have a good time socializing.

Prepare and Manage Expectations Before an Event

Exchanging gifts may lead to frustration or worse for some kids with learning and thinking differences. Waiting their turn to open a gift can be challenging and tantrum-inducing for some children. For other children, opening a gift they weren’t expecting or didn’t want could lead to sensory overload and a meltdown. To avoid this reaction, discuss with your child what might happen at an event and how they can cope with it. Role play how to receive, open, and accept gifts and practice saying polite “thank-yous.” This prepares kids to navigate awkward moments — like opening a gift they don’t like.

[Free Download: Healthy Responses to Holiday Stress]

Remember, the holidays aren’t always full of cheer for kids with thinking and learning differences. Tweaking traditions with simple swaps and pre-planning will bring joy to the season’s festivities for the entire family.

Holiday Traditions: Next Steps

• Q: “Holiday Stress and Anxiety Affect My Kids. How Do We Strike a Healthy Balance?”
• Read: “My Christmas Meltdown: A Yearly Holiday Tradition” 
• Download: Managing Your Time During the Holidays
• Watch: “Holiday Blues: Protect Your Mental Health This Holiday Season”

Andrew Kahn, Psy.D., is associate director of behavior change and expertise at Understood.org.

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.