Creating an ADHD-Friendly Home Environment: Tips and Strategies
Living with ADHD can present unique challenges, especially when it comes to organizing and maintaining a harmonious home environment. Here are 17 practical tips to help you create a more organized and supportive home space.
1. Launch Pad/Landing Pad
Prepare a designated spot by each entrance to the house, where each family member can leave their belongings. This not only helps with organizing the digital life but also reduces the chances of losing small items like cords. Consider using a shoe rack or a small table for personal items.
2. Recharging Stations
Establish dedicated stations for recharging devices like phones and tablets, ideally near workspaces and by the bed. Invest in extension cords with built-in USB ports from brands like GE for convenience. Having these recharging stations ensures that you don’t have to drag cords around, making it easier to stay focused.
3. Visual Organization
Utilize clear plastic containers for spices and other small items. This visual organization technique can also be extended to other areas of the kitchen and pantry. Consider cube organizers for books and expandable files for paperwork. Clear plastic bins are affordable and can be purchased from stores like Walmart or Amazon.
4. Exercise Area
Create a designated exercise area in the main part of the house. This could be as simple as a corner with weights, stretching cords, and a jump rope. Alternatively, consider an exercise bike or other workout equipment. Tailor the exercise area to your specific needs and preferences. Joining a nearby gym like Planet Fitness can also be beneficial as it encourages regular exercise.
5. Minimalism and Feng Shui
Practicing some degree of minimalism or Feng Shui can greatly enhance the organization of your home. Aim for simplicity, but do so mindfully. Too much clutter can be overwhelming and counterproductive. Consider cube organization for your books and paper, which can make it easier to find what you need.
6. Dividers and Screens
Folding screens can be used to create visual dividers and hide clutter. These can be particularly useful in small spaces or during tidying up. They serve as a temporary solution to keep the space organized.
7. Quality Sleep
Invest in quality sleep essentials such as an extra pillow, a fan, and a noise generator. Some people find that using a white noise machine or guided meditation can help improve sleep. For example, using apps or videos from platforms like YouTube can be beneficial.
8. Separation Between Fridge and TV Area
Ensure there is some separation between the kitchen and living areas to avoid constant grazing from the fridge. This helps maintain focus and prevents mindless snacking.
9. Centralized Shopping List
Create a central shopping list near the refrigerator with a writing utensil. This helps keep track of essential items and ensures that household needs are met.
10. Family Calendar
Post a family calendar where everyone can see upcoming events, appointments, and daily schedules. A whiteboard near the entrance of the house can be an effective tool for communication and organization.
11. Robot Vacuum Cleaners
Consider using a robot vacuum cleaner to automate cleaning tasks. These devices can be programmed to clean when you leave the house, making it easier to manage chores.
12. Lawn Care Services
Hire a lawn care service to maintain the outdoor space. This can be particularly beneficial during busy times or when you are short on time. The exercise and fresh air from outdoor activities can also enhance overall well-being.
13. Pantry
If space allows, set up a pantry or storage area for canned goods and other non-perishable items. A pantry cabinet can be a practical addition to your kitchen, making it easier to find items when needed.
14. Morning Routine Visuals
Create a visual to-do list for the morning routine, especially if you have young children. Post this list in the bathroom or another convenient spot where everyone can see it.
15. Task Assignment
Assign tasks based on individual strengths and interests. This not only makes the workload more manageable but also fosters a sense of accomplishment and contribution within the family.
16. Love, Humility, Patience, and Forgiveness
Creating a supportive home environment requires love, humility, patience, and forgiveness. These qualities are essential for maintaining a harmonious living space and ensuring that everyone thrives.
17. Motivation and Inspiration
Treat the organization of your home as a collaborative project where everyone benefits. By involving everyone and making tasks enjoyable, you can boost motivation and create a more fulfilling living environment.
Implementing these tips can help create a more organized and supportive home environment for individuals with ADHD. Remember, it’s a process and a journey, and it’s important to celebrate every small victory along the way. With the right mindset and effort, you can transform your living space into a place that enhances your well-being and reduces stress.
Thank you for reading. I hope these tips help you live your best life. Now, go out and design a system that brings peace and organization to your household!
PS: Many of these tips were inspired by a helpful video from How to ADHD. I’d like to thank Jessica McCabe and her guest Caroline Maguire for their valuable insights.