Getting Organized in the New Year: Tips for Women with ADHD

The start of a new year often inspires us to set goals and create plans for a fresh start. For women with ADHD, getting organized can feel both exciting and overwhelming. You might envision a perfectly streamlined life, but the process of getting there can be daunting. The good news… organization doesn’t have to be an all-or-nothing venture. By understanding how your ADHD brain works and leveraging strategies that suit your unique needs, you can create a system that works for you.

Here are some practical tips to help you get organized and stay on track in the new year:

1. Start Small and Keep It Simple

It can often be tempting to overhaul everything all at once, but big changes can lead to burnout. Instead, pick one area of your life—like your workspace, schedule, or daily routines—and focus on that first. Break larger tasks into smaller, actionable steps, and celebrate each win, no matter the size.

Example: Rather than tackling your entire home, start with a single drawer or  one shelf. Once that one small area is organized, move onto the next small area and build on your wins.

2. Leverage Visual and Physical Cues

For ADHD brains, out of sight often means out of mind. Use visual reminders to keep important tasks or items front and center. Color-coded calendars, sticky notes, and labeled bins can be lifesavers.

Tip: Use a clear storage system for frequently used items so you can see what you have at a glance. Avoid opaque containers that hide things and lead to forgotten clutter.

3. Create Routines That Work for You

Consistency can be challenging with ADHD, but routines provide structure and reduce decision fatigue. Tailor your routines to your natural rhythms and preferences.

Morning Routine Idea:

• Set out your clothes and prep breakfast the night before.

• Use a checklist app or physical list to guide your morning tasks.

• Incorporate a quick mindfulness practice to start your day on a calm note.

4. Use Technology Wisely

Apps and digital tools can help you stay organized, but they can also become distractions. Choose a few tools that align with your needs, such as task management apps, digital calendars, or reminder systems.

Recommended Apps:

• Llama Life, Todoist, or Trello for task management.

• Google Calendar for scheduling and reminders.

• Freedom for minimizing distractions.

5. Declutter with Compassion

Clutter can be a significant stressor for women with ADHD, but the idea of decluttering can feel overwhelming. Approach it with kindness and realism. Instead of striving for perfection, aim for functional spaces that make your life easier.

Try This Method:

• Set a timer for 10-15 minutes and tackle one small area.

• Ask yourself: Do I love it? Does it bring me joy? Do I actually use it? If the answer is no to any of those questions, consider donating or tossing it.

6. Schedule Regular Check-Ins

Organization isn’t a one-and-done task. Schedule regular check-ins with yourself to reassess your systems and make adjustments as needed. Weekly or even daily planning sessions can help you stay on top of your goals and tasks.

Weekly or Daily Check-In Steps:

• Review your calendar for the week and/ or day ahead.

• Update your to-do list and prioritize tasks.

• Reflect on what’s working and what needs tweaking.

7. Seek Support and Accountability

You don’t have to do this alone Partner with a friend, coach, or therapist to help you stay accountable and provide encouragement. Sometimes, just talking through your plans can bring clarity and motivation.

8. Be Patient with Yourself

Remember, progress takes time. ADHD brains thrive on novelty and can struggle with maintaining long-term systems.Be patient and offer yourself compassion as you experiment with what works best for you. If something isn’t working, it’s not a failure—it’s an opportunity to try a different approach.