Order from Chaos

1. ADHD is a Brain-Based Difference, Not a Moral Failing

“People with ADHD are just like all other humans, only more so.”

Neurobiological disorder. ADHD is not a character flaw or a result of laziness; it's a neurobiological disorder affecting the prefrontal cortex, impacting executive functions like attention, impulse control, and working memory. This means that individuals with ADHD experience challenges in these areas that are not simply a matter of willpower or effort.

Internal vs. external perception. Many adults with ADHD struggle with the dissonance between their true selves and how the world perceives them. They may be labeled as lazy, selfish, or irresponsible, while internally they are often hard-working and caring individuals. This disconnect can lead to feelings of shame, anxiety, and self-doubt.

Acceptance is the first step. Understanding ADHD as a legitimate condition, not a personal failing, is crucial for self-acceptance and for building effective strategies to manage its symptoms. This understanding allows individuals to move past self-blame and focus on creating systems that work with their unique brain wiring.

2. Containment is Key to Managing Chaos

“Before we can manage the chaos, we must begin to contain it.”

Piles are the enemy. Uncontained piles of stuff, thoughts, and tasks create overwhelm and make it difficult to focus. Containment involves creating designated places for everything, from physical items to incoming tasks and ideas. This reduces visual clutter and makes it easier to find what you need.

Containers for everything. This includes physical containers like baskets and bins, as well as digital containers like email folders and task management apps. The goal is to have a specific place for everything, so that nothing gets lost or overlooked.

• Physical stuff: Baskets, bins, open shelves
• Incoming tasks: Email inboxes, physical inboxes
• Thoughts: Sticky notes, notebooks, whiteboards
• Schedule: Digital calendars

Containment before control. Before you can organize and manage your life, you must first contain the chaos. This means gathering all the loose ends and putting them into designated containers. This step is crucial for making the mess feel less overwhelming and more manageable.

3. Systems, Not Willpower, Drive Organization

“Medication gives you a choice where you didn’t have one before. You’re still responsible for making the right choice.”

Willpower is finite. Relying solely on willpower to stay organized is unsustainable, especially for individuals with ADHD. Instead, focus on creating systems that automate good habits and reduce the need for constant decision-making.

Systems for success. This includes creating routines, using checklists, and setting up clear processes for handling tasks. A well-designed system will make it easier to stay organized, even when motivation is low.

• Task management apps
• Filing systems
• Weekly reviews
• Daily routines

Medication as a tool. Medication can help manage ADHD symptoms, but it's not a magic bullet. It provides a choice where none existed before, but it's still up to the individual to make the right choices and implement effective systems.

4. Your "Why" is Your Motivation

“At the end of the day, you define what a good life means to you. And you’ll get organized to create the conditions that make that life feel attainable.”

Intrinsic motivation. People with ADHD struggle to stay motivated by external pressures or rewards. Instead, they need to connect their actions to a deeper sense of purpose or personal identity. Your "Why" is your reason for getting organized, and it must come from within.

Connecting to your values. Your "Why" should be deeply connected to your personal values and desires. It should be something that makes you feel good and that you want to protect. This could be anything from wanting to be a reliable friend to wanting to have more time for creative pursuits.

Motivation is not enough. While rewards can be helpful for initial habit formation, long-term motivation must come from a deeper sense of purpose. Your "Why" will be the thing that keeps you going when you fall off the wagon.

5. Embrace Your Unique Brain and Needs

“If it doesn’t feel right, it probably isn’t right for you.”

Individual differences. People with ADHD are individuals on a spectrum, and what works for one person may not work for another. It's important to get to know your own brain and tailor your organizing system to your unique needs and preferences.

Learning styles and tendencies. Consider your learning style (visual, auditory, tactile), your tendencies (Upholder, Questioner, Obliger, Rebel), and your ADHD subtype. These factors can influence which tools and strategies will be most effective for you.

• Visual thinkers may prefer open storage and color-coding
• Auditory thinkers may benefit from music or conversation while organizing
• Tactile thinkers may need to move around and take frequent breaks

Don't force it. If a tool or system doesn't feel right, don't force yourself to use it. Find something that aligns with your brain and your preferences. The goal is to create a system that you can sustain for the long term.

6. Less is More: Reduce Clutter and Commitments

“To stay organized and sane, you’ll need to become well-versed in saying no.”

Overwhelm is a common problem. Many people with ADHD struggle with overwhelm, often due to having too much stuff, too many commitments, and too many distractions. Reducing these things is crucial for creating a more manageable life.

Ruthless prioritization. Be ruthless about what you allow into your life. Challenge assumptions and habits that "should" all over your self-confidence. Say no to commitments that don't serve your "Why" and focus on what truly matters to you.

• Reduce physical clutter by decluttering and minimizing possessions
• Reduce commitments by saying no to non-essential obligations
• Reduce distractions by limiting screen time and notifications

Create space to breathe. By reducing the amount of stuff and commitments in your life, you create space for yourself to relax, recharge, and focus on what's truly important. This space is essential for managing ADHD symptoms and maintaining a sense of calm.

7. Hyperfocus Can Be a Trap, Not a Superpower

“If hyperfocus is a superpower, it must be trained and managed. Left unchecked, it does far more harm than good.”

The double-edged sword. Hyperfocus, while often seen as a positive trait of ADHD, can also be a trap. It can lead to neglecting important responsibilities and losing track of time. It's important to learn how to manage hyperfocus, rather than letting it control you.

Dopamine and desire. Hyperfocus is often fueled by dopamine, the neurotransmitter associated with reward and desire. Activities that provide repeated dopamine hits can become addictive and difficult to disengage from.

• Video games
• Social media
• Creative projects

Strategies for managing hyperfocus:

• Set boundaries and time limits
• Use timers and alarms
• Create a structured environment
• Engage the senses to break the spell

8. The Power of the Weekly Review

“Without the Weekly Review, I’d still have my calendar and my list of Next Actions. I’d still create new projects in Toodledo. But I’d lose the big picture.”

The master key. The Weekly Review is a crucial component of any effective organizing system. It's a time to step back, assess your progress, and make adjustments as needed. Without it, you'll lose sight of the big picture and your system will likely fall apart.

Components of a Weekly Review:

• Empty all inboxes
• Review loose ends and follow up as needed
• Review your calendar and upcoming commitments
• Review your project list and make sure each project has a next action
• Review your Someday/Maybe list

Consistency is key. The Weekly Review should be a regular part of your routine. Schedule it in your calendar and treat it as an important appointment. This will help you stay on track and prevent your system from falling into disarray.

9. Small Steps Lead to Big Changes

“The goal is to learn what it feels like to drive without overthinking: for it all to come together, for you to get everything going just right, however briefly.”

Mini habits. Instead of trying to make big changes all at once, focus on taking small, manageable steps. This approach makes it easier to get started and build momentum.

The power of consistency. Small, consistent actions are more effective than sporadic bursts of effort. Focus on making small improvements every day, and over time, these small changes will add up to big results.

• Start with one push-up a day
• Read one page a day
• Clean one item a day

Focus on the process. Instead of fixating on the end result, focus on the process of taking small steps every day. This will help you stay motivated and prevent you from getting overwhelmed.

10. Progress, Not Perfection, is the Goal

“Never, ever let shame kill your motivation to get better.”

Embrace imperfection. Perfection is an illusion, and it's especially unrealistic for people with ADHD. Instead of striving for perfection, focus on making progress and learning from your mistakes.

Failures are learning opportunities. Don't let setbacks derail your progress. View failures as opportunities to learn and refine your system. The key is to keep moving forward, even when things don't go as planned.

• Don't let shame kill your motivation
• Focus on what went wrong, not on what's wrong with you
• Be willing to forgive yourself and start again

Celebrate small wins. Acknowledge and celebrate your progress, no matter how small. This will help you stay motivated and build confidence in your ability to create a more organized life.

Last updated: April 29, 2025