Practical Tips and Tricks for Managing ADHD: Organizing Your Space and Mind

Living with ADHD as an adult comes with unique challenges—but with the right tools and strategies, life can feel less overwhelming and more manageable. From organizing your environment to calming your busy mind, these practical tips can make daily routines smoother and help you feel more in control. When our environment is messy it can lead to more overwhelm, when things are in their place it can help us feel accomplished and more organized, helping our executive functioning  

1. Externalize Your Thoughts

ADHD brains tend to hold too many thoughts at once. Instead of trying to mentally juggle everything, get those ideas out of your head:

• Use whiteboards, sticky notes, or voice memos to capture thoughts.

• Try visual to-do lists or task boards to see what’s next at a glance.

• Use an app like Todoist or Google Keep to track tasks across devices.

Many of us are also verbal processors so talk it out or write it out.  Sometimes this helps process information differently for us. Such as hearing the words out loud helps us think, or writing it out and seeing it on paper, also may help.  There are different modalities to process information, mix it up and try it a different way   

2. Make Organization Visible

If something is “out of sight,” it’s often “out of mind” for ADHD brains. Keep important items and reminders where you can see them:

• Transparent bins or open shelving can help you see what you have.

• Use labeled containers for papers, mail, or supplies.

• Set up visual cues—like leaving your gym bag by the door—to support your habits. Having a set place for phone and keys.  

3. Time It, Don’t Guess It

ADHD often comes with “time blindness.” One of the best hacks is to bring time into view:

• Use timers to block tasks into short sprints (try the Pomodoro technique: 25 minutes on, 5 minutes off). I like the descriptions that ADHD’rs are sprinters in a marathon.  So try a small sprint, stop and rest, then repeat  

• Set visual or vibrating reminders for transitions.

• Use analog clocks in key rooms to stay grounded in time. Set an alarm on your phone to keep you on point  

4. Build Micro-Habits

Big changes can feel daunting. Start small: Break things down to smaller, tangible pieces   

• Instead of “cleaning the whole kitchen,” try “unload the top rack of the dishwasher”, “organize shelves in pantry”, etc

• Choose 1 or 2 habits to focus on each day, then each week, creating change takes time  

• Use “if-then” strategies: If I finish my homework, then I can watch my favorite program.  This is using award strategy as well  

5. Practice Mindfulness (Yes, It Works)

Mindfulness doesn’t mean you have to meditate for hours. For ADHD, mindfulness means learning to pause, breathe, and notice:

• Start with 2-minute breathing breaks using apps like Headspace or Insight Timer. Or do it on your own, breathe in for 6, hold for 6, and breathe out for 6.  Try 3 reps a few times a day, when we are stressed or anxious we don’t breathe deeply, our brains need more oxygen.  It’s science! 

• Practice observing thoughts without judgment—especially those inner critical ones. Our brains can go to the negative quickly, so try to reroute when we are aware. The more we do this, the more natural it becomes  

• Mindfulness helps create a space between impulse and action, making it easier to respond with intention instead of reactivity.  So use those breaks and slowly let’s strengthen them.  

6. Embrace Progress, Not Perfection and celebrate your wins! 

ADHD is not about laziness or lack of intelligence—it’s about different wiring. Be kind to yourself:

• Expect setbacks—they’re part of the process.

• Celebrate wins, even small ones.

• Keep experimenting. What works one week might need adjusting the next. If you hit an obstacle, ask yourself, how can I go about this differently? 

✨ Bonus: Coaching Can Help You Stay on Track

Many adults with ADHD find that working with a coach provides the structure and encouragement needed to follow through. Coaches help you:

• Set realistic goals

• Create custom systems

• Stay accountable without judgment

Need Support?

I’m an ADHD and Executive Function Coach based in the Jersey shore area. I offer Zoom coaching for clients across the U.S. and internationally. If you or someone you care about could use support managing ADHD with compassionate, practical tools, I’d love to help.