Do you find yourself looking at an office or room full of clutter on a constant basis? Does the thought of this disorganized space make you feel frustrated?
You may be struggling to find the motivation to organize your space, and you may wish you had the motivation to organize this space, but you just can’t seem to find it.
If you are one of the 15% of people globally who is neurodivergent, you are no stranger to difficulty with organization as a result of deficiencies in executive functioning—
memory, planning, and carrying out tasks.
These difficulties may result in challenges within the workplace and academic setting. A neurodiversity-affirming therapist or coach can support you with streamlining systems and processes so you can get back on track.
Let’s delve further into the connection between neurodivergence and organization, how this affects you, and the strategies you can use to simplify your space and life.
What Is Organization?
Organization is one of the core components of executive functioning, which is a set of mental processes that are needed to plan, focus, and work toward your goals.
In the context of executive functioning, organization involves the ability to arrange various aspects of your life and space in such a way that it allows for easy access and use of information.
Understanding Neurodivergence
During the Autistic Rights Movement in the 1990s, Kassiane Asasumasu noticed that there were non-autistic individuals whose neurocognition differed from what society considers “normal” neurocognitive functioning.
She coined the term “neurodivergent” and its related term ‘neurodivergence” in 2000, which encompasses various conditions that involve different ways of thinking, processing, and interacting with the world around you.
Unlike the traditional medical view, the updated social or neurodiversity-affirming view of neurodivergence affirms that these differences should be celebrated and supported, not fixed.
These terms foster inclusion and community among individuals whose brain functioning does not fit typical societal expectations.
Here are some of the conditions that fit under the neurodivergent umbrella:
ADHD (Attention Deficit Hyperactivity Disorder): ADHD is a neurodevelopmental difference characterized by inattentive, hyperactive, and impulsive traits.
Autism (Autism Spectrum Disorder): Autism is another neurodevelopmental condition that affects an individual's social interaction, communication, and behavior.
AuDHD (Autism and ADHD): Combine more than one neurodivergent condition—ADHD and autism. This creates a unique set of challenges and strengths.
Anxiety and Mood Disorders: Anxiety and mood disorders impact organization by impacting how individuals regulate their emotions and motivate themselves to get a task done.
Learning Disabilities: Learning disabilities, such as dyslexia and dyscalculia, affect the ability to process information.
Other Conditions: Various other conditions fall under the neurodivergent umbrella, including Tourette’s Syndrome, intellectual disabilities, cerebral palsy (CP), and schizophrenia.
Understanding Neurodivergence and Its Relationship to Organization
For neurodivergent individuals, traditional advice for organization usually feels far too rigid and unaccommodating of neurodivergent needs. The societal norms surrounding organization may not align with diverse ways of thinking and processing information.
Here are some of the reasons why organization may be difficult for neurodivergent individuals:
Executive Functioning Difficulties: Neurodivergent conditions often involve challenges with planning, waiting, memory, and starting tasks, which can make organization difficult. For instance, if you don’t remember that you need to declutter a specific space in your house, it may stay disorganized.
Sensory Sensitivities: Spaces that are cluttered or chaotic may be difficult to organize due to heightened sensitivity to sensory input.
Unique Processing Styles: The organization style of neurodivergent individuals may not fit into conventional processing styles, which can make organization difficult.
Perfectionism: The constant feeling of needing to be perfect can result in struggles with staying organized.
Motivational Challenges: Neurodivergent individuals may struggle with intrinsic and extrinsic motivation. This can result in ADHD paralysis or autistic inertia for some neurodivergent individuals, which makes organizational tasks even more difficult to approach.
Organization Strategies for Simplifying Your Life and Space
Now that you have recognized why you may have a difficult time with organizational tasks as a neurodivergent individual, you can find the strategies that work for you.
Here are tailored strategies to help neurodivergent individuals simplify their lives and spaces while fostering a sense of order and peace:
Use technology to your advantage. Nowadays, there are so many apps and systems that can help you remember things. Electronic systems like Alexa or Google Home can remind you when to brush your teeth, when to place clothes in the washing machine, when to eat, and more. You can also program reminders in Google Calendar on your phone or computer.
Create a to-do list and an action list. Make a list of priority items each day. Don’t overcommit to too many tasks, or you are less likely to stay organized. On top of this to-do list, create an action list, which includes when you will spend time completing each task. You can use bold letters, colours, lines, and other ways to emphasize important due dates and tasks.
Use one day for the basics: as a neurodivergent person, you likely expend more energy on tasks than the average person does. To conserve your energy, consider using one day a week for planning out all the basics. This can include meal planning for the week, setting up your outfits for the week, setting reminders on your devices for due dates, and creating a to-do list for the week.
Consider your preferences and strengths. Each of you has your own preferences for how you like to stay organized. You also all have your own strengths. Combine your preferences and strengths to stay organized. For instance, if you prefer writing over audio reminders, use sticky notes on your mirror with reminders instead of using Siri audio reminders. If math is a strength, use equations to stay organized.
Seek Accommodations: Neurodivergent conditions can be considered a disability if they impair your ability to function on a day-to-day basis. If you have a disability, you can reach out to your work for accommodations around organization, including flexible workplace location and hours of work, frequent reminders, and more.
Use free resources: There are many resources out there created by and for neurodivergent individuals. If you struggle with staying on top of deadlines when it comes to finances, @ellyce.fulmore provides a host of resources. If you struggle to keep mealtime organized, @adhd.nutritionist has a host of resources. If you need a body double to stay organized, we have a free online support group for this.
Create a bag for commonly used items. In order to keep yourself organized, create a bag or area where you can place things that are not in use or that you are more likely to lose. This way, if you can’t find where an item is, you can first check this bag. It saves you the energy of having to remember a bunch of places where the item may have been placed.
2-minute rule: certain areas of your home or work may get more disorganized quicker than other areas. This is where the 2-minute rule helps. If you are leaving or entering a room that is messy, spend two minutes cleaning up this room or messy area. You can do the same for a cluttered computer. You can spend two minutes organizing your files or emails each time you plan to leave or enter your workplace.
Join a Support Group: Support groups provide you with emotional support and strategies to tackle organization from the people who get it most. You could all get together and discuss how to keep your room organized, for example.
Visual Reminders and Digital Tools: Take advantage of technology with apps like Todoist or Evernote to track tasks, set reminders, and organize projects visually, catering to your unique processing styles. Use charts, color-coded labels, and sticky notes as visual cues to help manage tasks and maintain organization. Visual aids can clarify deadlines and priorities.
Begin Gradually: Focus on sorting one small area at a time. Setting a timer for 10-15 minutes can help reduce feelings of overwhelm and provide a structured timeframe for tackling clutter.
Four-Box Technique: Utilize four labeled boxes—“Keep,” “Donate,” “Discard,” and “Unsure”—to quickly sort belongings. This method simplifies decision-making and helps clear space.
Embrace Habit Stacking: Habit stacking involves pairing things together so that you are more likely to stick to a specific task that may be difficult for you. You start by deciding what existing habit you want to link to a new habit that you aim to create. Pairing these two tasks together makes it easier for you to form a new habit and integrate it into your routine on a daily basis. For instance, if you already eat in the morning, you may stack this with taking the vitamins that you need to take.
Set a Limit for Decision Making: It can sometimes take forever to declutter a space because you may be taking too long to decide what to get rid of and what to keep. Instead of spending days focusing on this decision, create a limit for yourself. Decide how long you are willing to wait before you make a final decision. Once you have made the final decision, follow through with it.
Don’t Overcommit: Having too many things on your plate can make keeping your space organized difficult. Establish morning and evening frameworks to incorporate small organizational tasks into your schedule and take non-urgent and unimportant tasks off of your schedule. Treat these time slots as non-negotiable, like you would for an essential meeting or commitment.
Regular Assessments: Periodically evaluate your belongings to see what truly serves your needs, letting go of items that no longer bring value or joy. Prioritize acquiring fewer, high-quality, multifunctional items rather than settling for numerous possessions that may lead to chaos.
Create Sensory-Friendly Spaces: Create distinct zones in your home for different activities such as work, relaxation, and hobbies to facilitate smoother transitions and clearer boundaries. Adjust lighting and soundscapes to suit your preferences. Use noise-cancelling headphones or ambient sounds to mitigate distractions.
Communicate Needs: If sharing spaces with others, be clear about your organizational habits and preferences to promote respectful collaborations. Limit distractions and minimize external demands that may impede your organizational efforts.
Incorporate Breaks: Ensure that you dedicate time for breaks. Recognize that mental and physical rest are vital for your overall productivity, especially for those with neurodivergent traits.
Additional Tips for Neurodivergent Individuals with Chronic Illness
Navigating the complexities of organization as a neurodivergent individual, particularly alongside chronic illness, requires a thoughtful and personalized approach. It’s about building a system that works for you.
Here are some strategies that I use that may or may not work for you:
Flexibility is Crucial: Accept that energy levels vary from day to day. Build a structure that can adapt to these changes without compromising organization.
Streamlined Tasks: Simplify the organization process by implementing systems that require minimal upkeep and energy:
One In, One Out Rule: Bring in a new item only if an existing one leaves. This can help maintain manageable levels of belongings.
Accountability Partner: Reach out for help when feeling overwhelmed by organizing tasks. Trusted friends or family can lend assistance when you need it most.
Use the Spoon Theory: The Spoon Theory can serve as a way for those with chronic illness to manage their capacity to perform everyday tasks and meet their longer-term goals.
Book a Free Consultation with Blue Sky Learning
Are you or someone you know having a difficult time with organization, and are you looking for personalized guidance?
The team at Blue Sky Learning is here to support you. Book a free consultation today with a neurodiversity-affirming therapist or coach by emailing hello@blueskylearning.ca or following the link below.
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