The ADHD Guide For Deciding Where Unwanted Clutter Should Go
Not sure what to do with your clutter? This can be a big dilemma for ADHD brains. We can get bogged down with the decision of what to do with…
Setting up systems in your home for when your executive function fails is probably one of the best ADHD life hacks I have ever done. I didn’t even realize I was doing it until I had kids. And I created these checklists and routines that I fell back on when things felt overwhelming.
These are the four systems I create to help everyone in our family stay on track for every day tasks.
ADHD Life Hack #1
This first system I put into place is something I do every week to clear my head. And that is a brain dump.
A brain dump is where you write down every thought you have in your head. This way you get it on paper instead of keeping it all in your head.
To do a brain dump, grab a piece of paper and your favorite pens.
Then start writing everything you are thinking.
I do this on my planner pages and with my favorite colorful markers.
I use different colors to write out topics on my planner page because it helps my brain think of all the things I have floating around.
Instead of staring at a blank page, I switch markers which allows my brain time to think of more things to add.
ADHD Life Hack #2
This ADHD life hack is all about finding a timer that works for you.
I know a lot of people have a love/hate relationship with visual timers. But I think that is because they were forced into one type of timer.
Since there are so many visual timers out there now, you have to test which ones work for you!
The cube timer is our favorite at the moment.
We also liked the octagon timer until it got covered in slime. Then it stopped working.
The tradition visual timer hasn’t been a hit with anyone in our house for timed tasks. It has, however, worked when we use a Post-It note on the timer as a reminder what they have to do next. I have also used a Sharpie on the timer to write how long breaks are before moving to the next task.
And there are sand timers, which I enjoy as a break before a task has to start up again.
ADHD Life Hack #3
Creating a drop zone for all your stuff has been a huge life saver for us.
We have baskets for shoes and hooks for jackets. But I have done laundry baskets for organizing clients.
Each family member gets a basket. That is where the drop all their stuff.
By having one designated spot for all your stuff, you have a go-to place to start searching for things you may have misplaced.
And it keeps everything contained so you don’t have a trail of shoes and jackets going throughout your house.
To set this up, find a basket or bin that is big enough to hold all the stuff. Add a label so everyone knows who’s basket belongs to whom. And keep all the extra stuff together in that one basket or bin.
By setting this up ahead of time, you don’t have to overthink where your things may end up. You have a starting point!
ADHD Life Hack #4
One thing I did prior to having kids, was create a list of things I have to do every weekend to make my week run smooth. That list has changed but it has stayed as a constant in my life.
Because when I feel overwhelmed or my executive skills start to fail, I have that list to fall back on.
That is why checklists for everything I do has been a huge hack in my life.
I create checklists for daily tasks, weekly tasks, weekend tasks, morning routine, and bedtime routine. Because when I just can’t executive function, I have a list to guide me through basic steps.
My kids have these as well. And they are used when I see that overwhelm build up. We just bring it back to the checklists.
Why These Systems Work
These four systems work for ADHD brains because they transfer the burden of remembering all the things into tangible tools. These tools free your mind to focus on one thing at a time.
By setting up these systems, you are able to have something to fall back on when you are feeling that pull of overwhelm.
Having external cues like the visual timers and drop-zones, gently prompt you into action without triggering decision fatigue or overwhelm. That’s why it is so important to find a timer that works for you when you are in the zone.
By consistently using planners, checklists, and quick brain dumps, you’re creating micro-habits that build into sustainable progress, transforming scattered energy into streamlined wins.
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