How to Stay Organised When You Struggle with Executive Functioning
Staying organised can feel impossible when your brain just doesn’t seem to work that way. You want to keep track of deadlines, appointments, and that really important thing you were supposed to do (but can’t quite remember what it was). But no matter how many planners, apps, or productivity hacks you try, things still seem to slip through the cracks.
If this sounds familiar, you’re not alone. Executive dysfunction can make staying organised feel like a constant uphill battle. But the good news? You don’t need to overhaul your entire life overnight to get on top of things.
Sometimes, the best approach is to start small — change one thing at a time until it becomes a habit (or at least something you’re used to doing). Then, once that feels manageable, add another step. The goal isn’t perfection; it’s setting yourself up for success in a way that actually works for you.
So, let’s dive into seven practical, ADHD-friendly organisation strategies that don’t require superhuman willpower.
1. Externalise Everything – Don’t Rely on Memory
Your brain is not a reliable storage system, and that’s okay. The trick is to get information out of your head and into a system you can trust.
Use a digital calendar (Google Calendar, Apple Calendar) with notifications for deadlines, appointments, and reminders.
Keep a whiteboard or sticky notes somewhere visible for urgent tasks.
Write down to-dos immediately — whether it’s a notebook, a notes app, or even a voice memo.
If it’s not written down somewhere, it basically doesn’t exist.
2. Time Blindness? Make Deadlines Feel Urgent
If you struggle to judge how much time things will take, you’re not alone. One way to combat time blindness is to create fake deadlines:
Set events earlier than they actually are. If a meeting is at 3 PM, tell yourself it’s at 2:45 PM.
Use countdown timers. Seeing "3 days until deadline" is more motivating than a random date on a calendar.
Set alarms to remind you what to do next. Need to leave by 2:30? Set an alarm for 2:15 to actually start getting ready.
Creating a sense of urgency (without stress) helps things feel more real before they become last-minute crises.
3. The “One-Minute Rule” – Stop Tasks from Piling Up
A simple but effective rule: If something takes less than one minute, do it immediately.
Hanging up your coat instead of dumping it on a chair.
Replying to a quick email or text.
Throwing away rubbish instead of leaving it on your desk.
Small tasks add up, and tackling them right away stops them from turning into overwhelming chaos later.
4. Make It Fun (or at Least Less Painful)
Executive dysfunction makes boring tasks feel physically impossible. The fix? Pair them with something enjoyable to make them easier to do.
Use a "body double" — study with a friend or have someone on a call for accountability.
Gamify tasks! Put on a fun playlist and race yourself to finish something before it finishes.
Listen to music, podcasts, or TV while doing repetitive tasks like tidying or organising.
If a task feels easier, you’re way more likely to actually do it.
5. Create Default Systems to Avoid Decision Fatigue
Decision-making can be exhausting, especially when there’s too much to process. The solution? Reduce choices by creating default systems.
Same place, every time. Always put your keys/wallet/bag in the same spot so you don’t have to search for them.
Automate decisions. Set up recurring calendar events, meal plans, or even outfit rotations to reduce mental effort.
Pre-plan your day the night before. Jot down the top three things you must get done to give yourself direction in the morning.
Less decision-making = fewer chances to get stuck in an executive dysfunction spiral.
6. Use “First Steps” to Get Unstuck
Starting is often the hardest part. If a task feels overwhelming, don’t think about the whole thing—just focus on the very first step.
Instead of "study for chemistry," just open your notes.
Instead of "clean my room," just pick up one item.
Instead of "write an essay," just open the document and type the title.
Once you start, your brain is more likely to keep going. The hardest part is getting over that initial friction.
7. Make Adjustments Based on What Works (Not What “Should” Work)
If a system isn’t working for you, change it — not yourself. Organisation isn’t about forcing yourself into a structure that doesn’t fit; it’s about finding what actually helps you function best.
Hate planners? Try voice notes or digital checklists.
Struggle with daily to-do lists? Try a weekly overview instead.
Can’t remember tasks? Set up automatic reminders instead of relying on willpower.
The key is to adapt instead of giving up when something doesn’t work. You don’t need to be perfectly organised — you just need systems that help you get through the day with less stress.
Organisation isn’t something that magically happens overnight — it’s something you build bit by bit. Some strategies might take time to get used to, and some might not work for you at all. That’s okay! The more you try, the more you’ll find what does work, and over time, it gets easier.
Start small, make things manageable, and set yourself up for success in ways that actually work for you. And remember — progress is progress, no matter how slow.
You’ve got this!