Welcome to my ADHD-friendly space, where chaos and creativity coexist in harmony! As a neurodiversity coach, I try to be intentional about how I use my space so that it caters to my families neurodiverse needs. This blog is definitely not about perfection but about performance.
Point of Performance: Everything Within Reach
One key strategy I employ is having everything at the "point of performance". Whether it's making coffee or a quick snack, having all the necessary items within arm's reach eliminates unnecessary steps and streamlines the process. Take your meds with your morning coffee? Keep them by the kettle. From the strategic placement of stools to easily reach high places to the simplicity of having a designated spoon rest – every choice serves a purpose in minimising steps and maximising efficiency.
Oh crap, what's for dinner?
Living with ADHD often means navigating the challenges of daily tasks, especially something as essential as preparing a meal. Enter the ADHD-friendly pressure cooker – my pressure king pro has been a culinary saviour. Forgetful about dinner plans? No worries, just toss in the ingredients, set it, and focus on other tasks while a delicious meal takes shape.
Time it!
In my quest for ADHD-friendly living, I've discovered tools like the count down Timer, offering a visual representation of time, sparing me the anxiety of waiting for a timer to ring. I use this to set 15 minutes aside each day to do a quick tidy up. Usually I beat it!
Decluttering with a Purpose
Managing clutter is an ongoing challenge, but I've found practical solutions. From colour-coded laundry baskets to Marie Kondo-inspired clothing organisation, each strategy is tailored to make daily tasks more manageable and less overwhelming. I have one basket on my kitchen worktop to regularly clear clutter into and each room has a larger basket for dumping stuff into for sorting.
Sensory-Friendly Zones:
Consider incorporating sensory-friendly zones within your home. These spaces can include comfortable seating, soft textures, and visually calming elements such as blankets and artwork. Whether it's a cozy reading nook or a designated relaxation corner, having these zones provides a retreat for moments of overwhelm.
Visual Reminders:
Leverage visual cues throughout your home to remind you of important tasks and schedules. Use whiteboards, sticky notes, or chalkboards in key areas like the kitchen or near the entrance to help you stay organised and on top of daily responsibilities.
Labels!:
Who doesn't love a label?! Grab yourself some stickers and a marker pen or treat yourself to some pre-printed ones online. Implementing clear and visible labels for storage containers, drawers, and shelves can make it easier to locate items and reduces the chances of forgetfulness. Plus a labelled environment minimises the mental effort needed to find what you need.
Routine Stations:
Create stations for daily routines, such as a dedicated spot for keys, wallet, and other essentials. I keep mine right by the front door so I don't wonder around the house before dropping my keys off in the strategically placed basket. And consider getting a key safe or sending that spare key round to the neighbours right now! I can't tell you the number of times I've been locked out (once leaving my 11 month old baby alone inside resulting in a call to the police - eek!)
Task Baskets:
Extend the concept of a clutter basket to task baskets. Use baskets or trays to gather items related to specific activities or projects. For instance, a 'work' basket might hold notebooks, pens, and relevant documents, making it easy to switch between tasks without creating chaos.
Technology Solutions:
Leverage technology to your advantage. Set up reminders on your phone or use smart home devices to automate routines. Voice-activated systems can be particularly helpful in creating a hands-free approach to managing your home environment or setting up reminders. All my calendar events now sync with my smart watch and I don't know how I previously got through life without it!
Adaptable Lighting:
Invest in adjustable lighting options. Different tasks may require different lighting levels, and having the ability to control the ambiance of a room can enhance focus and comfort. Consider floor lamps, desk lamps, or strong lights.
Colour Psychology:
Explore colour schemes that promote focus and calmness. Soft, muted tones can create a soothing atmosphere, while pops of colour can add vibrancy. Tailor the colour palette to match your preferences and optimize your home for concentration and relaxation.
Mindful De-Cluttering:
Regularly assess and declutter your living spaces. Embrace the principle of 'less is more' to create a visually uncluttered environment. Remember the last time you stayed in a hotel or air bnb that had no clutter and how relaxed you felt as a result? A simplified space can contribute to a clearer mindset and reduce distractions.
Creating an ADHD-friendly space is an ongoing journey, and I invite you to explore the possibilities within your own home.
If you're ready to take your ADHD-friendly journey to the next level, consider exploring one-to-one coaching sessions with me. As a neurodiversity coach, I specialise in tailoring strategies to your unique needs, providing personalised guidance to transform not just your living space but your entire lifestyle. Book a one-to-one session today and let's work together to craft a home and lifestyle that enhances your well-being and celebrates neurodiversity.
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