Organization Ideas for those with ADHD & Bipolar Disorder

Both ADHD & Bipolar Disorder carry many similar traits. As I navigate AuDHD-BD (guess the acronym), organization and routine is a constant conscious effort. The reason I paired them both is due to my own experience. Generally, those with mood disorders are at a greater risk for ADHD.

This idea post is intended to provide a variety of methods for success. Discovering what works best for you will take experimentation. There may be one system that works for you forever. Often though, new systems are put in place as you shift. Each season of life may require something new. So, if you feel yourself getting down or being self critical, remember that different seasons of life may call for different strategies.

Okay, are you ready to get your life together? Same!

With that, here is a non-exhaustive organization ideas list!

For routines, timing & schedules:

When it comes to routines, times and schedules, a combination of lists can be helpful. As it's often easy to ignore the lists, ease, accessibility and awareness is of utmost importance. Some things to try:

• Time blocking with alarms
• To do lists visibly present in multiple places such as:
  • notes app list
  • list on a physical calendar right next to your bed
• Different types of lists & visuals
  • brain dumps
  • mind maps
  • sticky notes on the wall (wall map)

Time blocking is a time management strategy that outlines every part of the day and/or schedules out the week. The key to time blocking is manageability and setting alarms. Typically, time blocking occurs on one day of the week, such as Sundays.

Try setting your alarms to go off 10 minutes prior to the next activity. If you need an alarm 20 minutes before the end, go for it! The goal is to include a transition period where you prepare for what is next.

Keep the time blocks manageable which means including space between activities (discussed further below). You can time block simply on your phone, computer or with more elaborate tools such as Trello.

Additionally, multiple lists and types of lists can be beneficial. I suggest creating 2 identical lists on different mediums. That way it's not out of control or too complex.

Try keeping the first, main list in your notes app. Each week, create a note that says "Focus of the Week [weekly start date]. This list is a simple, quick list that can look like this:

4/10/2024

1. wake up
2. brush teeth
3. wash face
4. morning prayer
5. [first task]

With this method, it's important to check it nightly, every morning, and throughout the day if you do not choose the timers method. The key to this list is to include the small things and few heavy tasks.

Why should lists be kept simple?

When you list out simple, easy to-do tasks, you cross more things off your to-do list. When the heavy tasks come around, it's easier to feel like you're in a mode of productivity and accomplishment. The small tasks matter as well. This method is simple, easily accessible, and becomes habit quicker.

The second to do list can be physical. Keep a large physical calendar next to your bed hanging up. Place the calendar wherever you open your eyes and rise first. When you wake up, it's physically in your face. If those first key things are listed "wash face, make food, etc" then that's a routine directly visible to you.

Lastly, different types of lists are important. Maybe you have brain dump days and release everything from your mind. Other days you create mind maps for larger tasks that require multiple steps. These are typically considered once or twice a week OR when you need an overview of what you're working towards. I prefer to leave these mind minds for when I require an overview which is typical 2x a month.

So, we have mini task lists for the day to day and large "life overview" lists for remembering what the big picture is.

For physical organization:

• Always make your bed in the morning.
• Clear storage options
• Storage options clearly labelled
• Designate a place for everything. That is the ONLY place it may return to. "Let me return this back to it's home."
• Minimize consumption! How I minimize consumption and clutter: If I completely forgot about it and don't use it, don't wear it, etc... time to sell or giveaway. Other things such as books simply remain in a bookshelf. Just keep what you need.
• "It gets messy quickly" Take that extra second to pick up immediately after your activity. It will take time to get in the habit, but try to work on it.
• Quick clean up at the end of the day.

For those who overcommit:

• "Wait, let me get back to you"
• "I have to check my schedule"
• Time blocking
• Scale back and schedule AROUND your self-care and routines. Everything scheduled comes after your routines. That may mean you end up scaling back at first.
• Certain tasks on certain days. I've created entire days dedicated to hanging out or having family days. Of course, things pop up and you may have a spontaneous wild night outside! If that's not happening though, scheduling one day for hangouts is great.
• Space things out and do a little bit of something each day or one thing for an entire day. For example: I may write blog posts all in one day OR I write 1 blog post each day for 3 days. Pick one according to how your energy is feeling.

When you overcommit, you typically do so with your emotions. When you feel yourself getting excited, confused, or anxious: pause. Communicate that you need to check or take some time to think first. Pause and listen to your body. Overcommitting is more so solved by connecting with the body first.

Before you add anything to your schedule, ensure your needs are met first.

For productivity & focus:

• Turn off your phone during important activities and time where focus is essential. Keep it away from you. Minimize phone consumption.
• Lofi or white noise music
• Sunlamps
• Regular Rest or Stimulation Breaks (meditation music, body movement, stretching, jumping, etc)
• Creative breaks (clay therapy, painting, etc)
• Ask yourself: to be productive, do I need a lot of stimulation or little to none?
• Complete tasks outside, in the grass (grounding) or near a window.
• Sensory fidget toys, squish balls, clay

For forgetfulness:

• Invest in airtags for everything important!
• A reminders list widget on your phone homescreen
• Set alarms to go off in the future even if it's for something occurring the next day.
• Repetition and stimulants such as functional mushrooms, guarana, etc.

For maintenance:

• Dedicate one day to physically and mentally prepare for the week.
• Discuss with a friend what your goals are and when feeling lost, return to them. Ask them to repeat back to you what your goals are.
• Complete and schedule tasks in bulk! For example, Saturdays can be specifically for time blocking the next week and meal prepping.
• Incorporate breaks from schedules and routines. Have days where you do absolutely nothing.
• Set challenges for yourself such as a 30 day, 90 day challenges. Then it will eventually convert into a unconscious habit. Maintaining your routines requires habit and habit can take a while.
• Strong boundaries with your non-negotiable times for self

Most importantly: get clear with your non-negotiables that you require in the morning and night for a successful day. If you require 30 minutes in the morning for a morning routine, that is what you require. Nothing is getting done after that if that one thing is not accomplished.

To conclude..

For those with Bipolar Disorder and ADHD, routines are essential. However, these routines can shift in order to escape monotony.

Change your routines when you need to.

When you feel overwhelmed, journal, write anywhere, or speak aloud. Get everything out of your head as the thoughts come up and continue to do so until it's all out.

If your mind is drifting off, there is a reason. Address whatever the basic need is first. Are you uncomfortable? Are you hungry? Do you need a break? Then return to whatever you're doing. This is all about capacity.

What is your capacity before reaching exhaustion?

Keep your tasks within that time frame and then you're done. I know, things may not get done in one day. Do what's most important, even if it's one task. Flow with your capacity. Over time, that capacity may grow. Start simple. Start slow.

All of the above is essentially telling you: flow with your energy and make changes when necessary. That ensures less pressure, listening to self, and allowing your capacity for organization, productivity, and habit to grow.

Now, it's time to implement some things. I suggest starting with the 2-3 lists, the timers, and incorporating your joy breaks. Check them in the morning and at night. After that, focus on restoring your physical environment and its organization. Budget time into your day (or days if you choose to do it over time).

The beauty of all of this is that you can take your time. Who says it all needs to be done in one day? You can organize one section and then another on another day. Just make sure the last section remains organized. The best thing you can do for yourself is to work with your own energy and prioritize your own accommodations. Do not allow this world to force you into a mode that is not like you. Tap into your own energy and flow from there.