Attention deficit hyperactivity disorder (ADHD) is a neurodevelopmental disorder characterized by inattention, hyperactivity and impulsivity that begins in childhood and can persist into adulthood (1). It is estimated to affect around 5% of children and 2.5% of adults worldwide (2).
ADHD is often associated with disorganization, messy bedrooms, constantly losing things and poor time management. So it may seem impossible for someone with ADHD to be organized. However, the reality is more complex. While disorganization is common, it is not a core symptom of ADHD. With the right strategies and support, many people with ADHD can and do live organized, productive lives.
Is disorganization a core symptom of ADHD?
The core symptoms of ADHD are inattention, hyperactivity and impulsivity (3). Disorganization is not considered a core symptom, but rather a secondary challenge many people with ADHD face.
Inattention makes it hard to pay attention to details and follow through on tasks. Hyperactivity and impulsivity lead to rushing through tasks and poor planning. These ADHD symptoms can indirectly cause disorganized behaviors like:
- Procrastinating on chores and responsibilities
- Forgetting to put things back in their proper place
- Losing track of appointments and deadlines
- Having a messy, cluttered living environment
So disorganization is strongly associated with ADHD, but not a diagnostic requirement. It is possible to have ADHD with minimal issues with organization. However, most individuals with ADHD do struggle with organization to some degree.
Prevalence of disorganization in ADHD
Research suggests that challenges with organization and planning are very common among those with ADHD:
- Up to 63% of children with ADHD may have difficulties with organization, planning and time management (4).
- At least 55% of adults with ADHD report issues with disorganization (5).
- 41% of young adults with ADHD have significant difficulty organizing tasks and activities (6).
So while not universal, disorganization affects a majority of individuals with ADHD. Severity can range from mild difficulty prioritizing tasks to debilitating, chronic disorganization.
Some key factors that influence level of disorganization in ADHD include (7,8):
- Type of ADHD (inattentive, hyperactive or combined)
- Presence and severity of core ADHD symptoms
- Comorbid conditions like autism spectrum disorder or learning disabilities
- Access to structure, routines and organizational support
Even someone diagnosed with severe ADHD can learn to be organized with proper treatment and lifestyle adaptations. It just may be more of a challenge for them compared to others.
Does medication help with organization in ADHD?
Stimulant medications like Adderall, Ritalin and Vyvanse are the first-line pharmacological treatments for ADHD. They work by increasing availability of dopamine and norepinephrine in the brain (9).
This improves attention, focus and impulse control. In turn, symptoms like forgetfulness, distraction and procrastination may improve, potentially helping with organization and planning.
However, stimulants alone don’t directly address disorganization. Their impact depends on the individual:
- In a study of adults with ADHD, only 22% said stimulants significantly helped with organization (10).
- Some report medications assist them in structuring their time and thoughts.
- For others, stimulants provide minimal gains in organization and planning.
Medications may provide a indirect boost but are rarely a magic fix for disorganization by themselves. Multimodal treatment with behavioral interventions is usually most effective (11).
Behavioral strategies to improve organization
Whether or not they take medication, adopting behavioral strategies is key for people with ADHD to improve organization skills. Helpful techniques include (12,13):
Establishing routines
Following set morning, evening, work and school routines can instill structure. Post reminders until new habits form.
Using productivity tools
Planner apps, calendars, alarms and to-do lists can all compensate for executive function deficits.
Simplifying and decluttering
Reduce clutter and limit possessions to only essential items. Have a set place for daily items like keys, bag, glasses.
Breaking up big tasks
Split large assignments into smaller, specific action steps to prevent procrastination.
Focusing on habits
Build habits like making your bed, tidying for 10 minutes daily or putting items away immediately.
Color coding
Use colors to classify items and make visual organization systems for files, clothes or supplies.
Preparing for the next day
Lay out clothes, pack lunch and set up backpacks the night before to start the morning organized.
Asking for help
Have a family member or friend support you in organizing and remind you of important tasks.
With consistency, these practical skills can help counteract ADHD-related disorganization over time. For some, external structure like working in an office or living with family may be key. Identifying strengths and weaknesses is essential to find suitable organizational strategies.
Examples of organized habits in ADHD
While everyone’s needs are unique, here are a few examples of effective organizational habits people with ADHD have developed:
Morning and evening routines
- Laying out work clothes, bag and keys before bed
- Setting alarms for medication, breakfast and leaving time
- Following set after work and before bed schedules
- Using phone reminders for essential tasks like taking medication
Time management techniques
- Breaking large projects into smaller tasks
- Setting phone alerts before appointments
- Using a planner religiously
- Blocking out specific timeslots for work, meals, hobbies
Organizing responsibilities
- Using color-coded folders for bill payment records
- Following a shared cleaning schedule with family members
- Putting up checklists for weekly or monthly chores
- Setting reminders on phone calendar for financial deadlines
Developing personalized strategies that accommodate ADHD difficulties takes trial and error. But organization is possible for those with ADHD when the right system is in place.
Famous examples of successful people with ADHD
Many high-achievers across different fields are believed to have or have been diagnosed with ADHD. This includes:
- Athletes like Michael Phelps and Simone Biles
- Celebrities such as Justin Timberlake and Emma Watson
- Business leaders like Sir Richard Branson and David Neeleman
- Inventors and innovators like Thomas Edison and Alexander Graham Bell
Despite ADHD symptoms, these individuals accomplished incredible things through perseverance and adapting strategies that worked for them.
While they may still struggle at times, they’ve learned to manage their ADHD and quirks to find success and fulfillment in life and work. Their accomplishments demonstrate that with the right mentality and support, ADHD does not have to be limiting.
Can adults grow out of disorganization from ADHD?
It was previously thought that ADHD symptoms naturally improve with age, but current research indicates that’s not necessarily true. While hyperactivity tends to decline, challenges with inattention, planning and organization often persist from childhood into adulthood (14).
In one study tracking children with ADHD into adulthood:
- 49% continued experiencing problems related to disorganization, time management and planning as adults.
- Only 5% showed sufficient improvements in these areas where it was no longer impairing (15).
So rather than “growing out” of disorganization, it’s more a matter of learning to manage it. Adults may develop better executive function skills and use more tools to compensate. But the neurological deficits that drive disorganization do not disappear.
Continued treatment with medication, therapy, coaches and other support are often necessary in adulthood. Creating structures and adopting learned organizational skills can help counteract innate ADHD difficulties.
Tips for parents of kids with ADHD to promote organization
Disorganization and forgetfulness can negatively impact school performance for kids with ADHD. However, parents can provide support to help build essential habits. Useful tips include:
- Use checklists for getting ready in the morning, after school and bedtime
- Use a calendar or planner to track assignments, activities and appointments
- Clean out and organize backpacks and workspaces weekly
- Set reminders to complete homework and sign papers
- Encourage tidying or organizing for a few minutes daily
- Have consistent places to store backpacks, coats, shoes and supplies
- Break big assignments into smaller steps
- Set up folders or binders with dividers to organize work
- Avoid nagging; provide positive reinforcement of organizational habits
Don’t expect perfection. But with patience and consistency, parents can aid kids in developing simple habits that foster greater organization and independence.
Conclusion
ADHD and organization are not incompatible. While disorganization is a common concern, it is manageable. The core symptoms of inattention, hyperactivity and impulsivity do make organization more challenging. But by treating those symptoms and adopting the right strategies, both kids and adults with ADHD can create effective systems that fit their needs. There are many tools and techniques to promote organization skills despite the impact of ADHD. With the proper support, people with ADHD can learn to feel more focused and together.