Neurodivergence and Organization: Mastering Strategies for Simplifying Your Life and Space
- Kaitlyn Boudreault
- Jan 31
- 6 min read
Updated: Jun 7
Struggling with clutter, disorganization, and executive dysfunction? If you're neurodivergent, you're not alone. Understanding the connection between neurodivergence and organization is the first step toward reclaiming control over your environment and mental clarity.
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 identify as neurodivergent, you're no stranger to difficulties with organization due to executive functioning challenges—such as memory, planning, and initiating tasks.
These difficulties may result in challenges within the workplace, home, and academic settings. A neurodiversity-affirming therapist or coach can support you in developing organization systems that actually work for your brain.
Let’s delve further into the link between neurodivergence and organization, how this affects you, and the organization strategies that can help simplify your life and space
What Is Organization in the Context of Executive Functioning?
Organization is one of the core components of executive functioning, a set of mental processes that are needed to plan, focus, and work toward your goals.
In terms of executive functioning, organization means the ability to arrange your time, tasks, and environment in a way that reduces chaos and supports functionality.
Understanding Neurodivergence
During the Autistic Rights Movement in the 1990s, Kassiane Asasumasu noticed that there were non-autistic individuals whose neurocognition differed from what societal norms.
She coined the term “neurodivergent” and ‘neurodivergence” in 2000—terms that include various neurotypes with distinct ways of thinking, processing, and interacting with the world.
Unlike the traditional medical view, the neurodiversity paradigm emphasizes that these differences are not deficits to be fixed, but divergences to be celebrated and affirmed.
Here are some common neurotypes that fall under the neurodivergent umbrella:
AuDHD (Autism and ADHD): A combination of ADHD and autism that creates a unique set of challenges and strengths.
Anxiety and Mood Disorders: These can impact organization by impacting task initiation, motivation, and executive functioning.
Learning Disabilities: Including dyslexia, dyscalculia, and dysgraphia affect how an individual processes information.
Other Conditions: Tourette’s Syndrome, intellectual disabilities, cerebral palsy (CP), and schizophrenia.
Why Organization Is Often Challenging for Neurodivergent Individuals
For neurodivergent individuals, neurodivergent organization advice often 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's why:
Executive Functioning Difficulties: Challenges with planning, waiting, memory, and task initiation 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: Cluttered spaces can trigger sensory overload.
Nonlinear Thinking and Unique Processing Styles: Neurodivergent organization styles may not fit into conventional organization methods.
Perfectionism and RSD (Rejection Sensitive Dysphoria): The constant feeling of needing to be perfect can result in struggles with staying organized. Fear of doing it “wrong” can lead to avoidance.
ADHD paralysis or autistic inertia: Neurodivergent individuals may struggle with intrinsic and extrinsic motivation. These motivational blocks can make organizational tasks feel impossible.
Neurodivergent-Friendly Organization Strategies to Simplify Life and Space
Now that you have recognized why you may have a difficult time with organizational tasks as a neurodivergent individual, let’s explore neurodiversity-affirming organization techniques:
Use Assistive Technology. Nowadays, there are so many apps and systems that can help you remember things. Apps like Todoist, Evernote, or Google Calendar can provide external memory support. They can remind you when to brush your teeth, when to place clothes in the washing machine, when to eat, and more. Smart devices like Alexa can give voice reminders.
Daily To-Do + Action Lists: 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. Use visual cues like colors, fonts, and bolding to make urgent tasks stand out.
Designate a Weekly Planning Day: As a neurodivergent person, you likely expend more energy on tasks than the average person does. To conserve your energy, reserve one day per week to plan meals, outfits, to-dos, and reminders. Batching executive tasks saves cognitive energy.
Align With Your 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. Prefer visuals over audio? Use sticky notes instead of alarms. Good with numbers? Use formulas or spreadsheets to plan your day.
Seek Workplace or Academic Accommodations: Neurodivergence 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. Flexible hours, reminder tools, or reduced workload expectations are valid and available forms of support.
Tap Into Community Resources: There are many resources out there created by and for neurodivergent individuals. For example, @ellyce.fulmore shares ADHD-friendly financial tools, and @adhd.nutritionist offers executive-friendly meal planning tips.
Create a ‘Lost & Found’ Zone: In order to keep yourself organized, use one specific bag or container for frequently misplaced items. This way, if you can’t find where an item is, you can first check this bag, which saves time and stress.
Use the 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 Support Groups: Online or in-person neurodivergent peer support groups provide you with emotional support and strategies to tackle organization from the people who get it most. They can offer shared tips, accountability, and solidarity.
Visual Tools: Color-coded charts, visual schedules, and sticky notes can externalize organization systems.
Start Small with Timed Sessions: Focus on sorting one small area at a time. Use a timer for 10-15 minute cleaning or organizing sessions to avoid overwhelm.
Try the Four-Box Method: Utilize four labeled boxes—“Keep,” “Donate,” “Discard,” and “Unsure”—to quickly sort belongings. This helps simplify decluttering decisions.
Practice Habit Stacking: Pair new tasks with current habits so that they are more likely to stick. You start by deciding what existing habit you want to link to a new habit that you aim to create (e.g., “Take vitamins right after brushing teeth”). Pairing these two tasks together makes it easier to form a new habit and integrate it into your routine.
Limit Decision Fatigue: 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. Set a time limit for decluttering decisions. Once you have made the final decision, follow through with it. Don’t get stuck in analysis paralysis.
Avoid Overcommitting: Having too many things on your plate can make keeping your space organized difficult. Reserve mornings/evenings for short, manageable organization tasks into your schedule and take non-urgent and unimportant tasks off of your schedule. Treat these blocks like appointments.
Reassess Regularly: Periodically evaluate your belongings to see what truly serves your needs. Let go of items you no longer use or love. Prioritize quality over quantity.
Create Sensory-Friendly Zones: Create distinct zones in your home for different activities to facilitate smoother transitions and clearer boundaries. Customize lighting, seating, and sound to fit your sensory needs and support focus.
Set Boundaries with Roommates or Family: If sharing spaces with others, clarify shared expectations for cleanliness and organization. Limit distractions and minimize external demands that may impede your organizational efforts.
Build in Breaks: Ensure that you dedicate time for breaks. Don’t forget that mental and physical breaks are crucial for productivity and regulation.
Tips for Neurodivergent Folks 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.
If you’re also managing a chronic illness, here are extra tips:
Honour Energy Levels: Accept that energy levels vary from day to day. Adapt systems to fit your capacity.
Use Low-Maintenance Tools: Simplify the organization process by using simple, sustainable systems that don’t require daily effort.
One In, One Out Rule: Avoid clutter by limiting new items unless something leaves.
Lean on Others: Reach out for help when feeling overwhelmed by organizing tasks. Use an accountability partner or body double for motivation.
Try Spoon Theory Planning: 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. Allocate your energy wisely based on available “spoons.”
Book a Free Consultation with Blue Sky Learning
Are you or someone you know struggling with organization, executive dysfunction, or ADHD-related overwhelm?
The team at Blue Sky Learning offers neurodiversity-affirming therapy and coaching tailored to your needs. Book a free consultation by emailing hello@blueskylearning.ca or follow the link below.
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