6 Simple Strategies to Help ADHD Moms Get Things Done

As an ADHD mom, managing the clutter in our homes often feels like we’re trying to hold water in our hands—no matter how hard we try, it just keeps slipping through.

Feeling overwhelmed with daily tasks and clutter everywhere? You’re not alone.

Many ADHD moms struggle with executive functions, particularly self-monitoring, which is our ability to observe and adjust our actions. 

It’s tough, especially when you’re trying to juggle everything from kids’ schedules to household chores. 

But there’s hope! Here are six simple strategies to help you get back on track.

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Before we dive into some practical strategies for self-monitoring so that you, as an ADHD mom, can get more stuff done around your house, here are a couple of real-life examples of what self-monitoring looks like.

Moms who can self-monitor are able to…

• Acknowledge the confusion felt due to unclear systems and organization.
  
  
• Spot clutter and mess around the house.
  
  
• Identify unhealthy or addictive habits.
  
  
• Sensr imbalance from neglecting their personal self-care.
  
  
• Grasp their desires, even if the path to achieving them isn’t clear.
  
  
• Recognize the needs of their family to ensure they thrive.
  
  

1. Keeping a journal

As ADHD moms, our minds often feel like they’re running at a mile a minute, juggling a thousand thoughts and tasks simultaneously.

The idea of adding one more thing to our overflowing plates might seem daunting. 

However, there’s one habit that can genuinely make a difference in how we navigate our daily lives and improve our self-monitoring skills: keeping a journal. 

And don’t worry; it doesn’t have to be a rigorous, time-consuming task nor do you have to be super consistent with this.

Journaling offers a unique space for self-reflection and problem-solving, especially when something’s nagging at us, and we can’t quite put our finger on it. 

By simply writing down our thoughts and feelings, we can start untangling the web of our minds. 

When you’re feeling lost, grab a notebook and jot down:

• What’s bugging you? Start by jotting down whatever is bothering you at the moment, no filter needed. This step is about getting all your thoughts out of your head and onto paper.
  
  
• What’s actually going well? Identifying what’s going well can provide insights into what you might want to keep doing or emphasize more in your life.
  
  
• What’s not working? This is your chance to acknowledge what’s causing you stress or frustration. Recognizing these factors is the first step toward making positive changes.
  
  
• What small steps can I take? Based on your reflections, outline actionable steps you can take to address the issues at hand. This could be as simple as setting a small, manageable goal.
  
  

Keeping a journal isn’t just therapeutic; it helps clarify your thoughts and plan your next move.

2. Planning and Goal Setting

In the life of an ADHD mom, where every day can feel like navigating through a maze of tasks, appointments, and unexpected challenges, having a clear direction can be a game-changer. 

That’s where planning and goal setting come into play, not just as a strategy for organization but as a powerful tool for self-evaluation and personal growth. 

The process doesn’t have to be overwhelming; in fact, it can be quite simple and incredibly rewarding.

Step-by-Step Guide to Planning and Goal Setting

1. Pick a Focus Word for the Year

Start by selecting a word that encapsulates your vision for the year ahead.


This word should represent the essence of what you hope to achieve or embody.


Whether it’s “growth,” “balance,” “peace,” or “strength,” let this word guide your actions and decisions throughout the year.

2. Choose Quarterly Goals

Break down the year into quarters and set goals for each.


These should be significant yet achievable objectives that align with your focus word and contribute to your overall vision for the year.

3. Choose Smaller Monthly Goals

For each month, set a more specific goal that will take less time to achieve but is a step towards your quarterly goals.


This approach makes your objectives more manageable and provides a sense of accomplishment along the way.

The Benefits of Planning and Goal Setting

The act of planning and setting goals offers numerous benefits, especially for ADHD moms working on improving their self-monitoring skills:

• Clarity and Direction
  
  
  Having clear goals helps to focus your energy on what truly matters, reducing the feeling of being overwhelmed by day-to-day tasks.
  
  
  
• Motivation and Accountability
  
  
  Setting specific goals provides tangible milestones to work towards, keeping you motivated.
  
  
  Additionally, tracking your progress towards these goals can create a sense of accountability, encouraging you to stay on track.
  
  
  
• A Sense of Achievement
  
  
  Achieving small goals builds confidence and momentum, making it easier to tackle larger objectives.
  
  
  This positive reinforcement is crucial for ADHD moms, who often face challenges with self-esteem and self-efficacy.
  
  
  

This approach gives you direction and helps break down overwhelming tasks into bite-sized, achievable steps.

3. To-Do Lists and Reset Routines

For ADHD moms, the concept of making to-do lists might initially seem like a drop in the ocean of their chaotic day-to-day life.

Integrating to-do lists into your life, especially when combined with reset routines, can significantly enhance your self-monitoring capabilities.

Set Up Your Reset Routines (Daily, Weekly, Monthly, Yearly)

Establishing reset routines helps in laying down a foundation for your days and weeks, ensuring that you have a structured approach to managing both time and tasks. 

Daily resets might include preparing for the next day each evening, weekly resets could involve a household cleanup, monthly resets might focus on budgeting or goal review, and yearly resets could be for decluttering or setting new goals. 

These routines ensure that you regularly assess and adjust your approach to managing your life.

Keep a Daily To-Do List/Itinerary

A daily to-do list acts as a roadmap for your day. 

It allows you to prioritize tasks, ensuring that you focus on what needs to be done without becoming overwhelmed by everything at once. 

It’s also a flexible tool; as your day progresses, you can adjust your list to reflect what’s truly achievable.

The Pros of Making To-Do Lists

• Improved Productivity
  
  
  With a clear list of tasks, you’re more likely to tackle them systematically, leading to increased productivity.
  
  
  The satisfaction of checking off completed tasks can also be incredibly motivating.
  
  
  
• Enhanced Time Management
  
  
  To-do lists allow you to allocate time more efficiently.
  
  
  By understanding your daily, weekly, and monthly tasks, you can better estimate how much time you’ll need for each, helping to avoid over-commitment.
  
  
  
• Encourages Consistency and Habit Building
  
  
  Over time, the act of making and following to-do lists helps in building productive habits.
  
  
  It fosters a sense of consistency, which is often challenging for those with ADHD.
  
  
  

This method brings order to chaos, reducing anxiety and boosting your sense of achievement.

4. Habit Tracking with Charts

Human brains are wired to process visual information far more efficiently than text or numbers alone. 

This is where habit tracking charts excel; they turn the intangible — habits and behaviors — into something visible and understandable at a glance. 

For ADHD moms, this visual representation can be a game-changer, offering a quick and clear overview of how well they are sticking to their desired habits or routines.

Advantages of Tracking Habits with Charts

• Increased Awareness
  
  
  Habit tracking charts help in identifying patterns in behavior that might not be apparent without visual aids.
  
  
  This increased awareness is crucial for ADHD moms who are working on improving their executive function skills, including self-monitoring.
  
  
  
• Enhanced Motivation
  
  
  Seeing progress visually can be incredibly motivating.
  
  
  Each small success recorded on the chart serves as a visual reminder of your achievements, encouraging you to keep pushing forward.
  
  
  
• Accountability
  
  
  Keeping a habit-tracking chart acts as a commitment device, making you more accountable to yourself.
  
  
  The act of filling in the chart can become a habit in itself, reinforcing the very behaviors you’re trying to instill.
  
  

Seeing your progress visually can be incredibly motivating and insightful.

5. Using Timers

Timers, by their very nature, create a sense of urgency and focus. 

They can be set for specific tasks or periods of work, breaking down your day into manageable chunks. 

Habit tracking charts, on the other hand, offer a visual representation of your routines and progress over time. 

Combining these tools leverages the benefits of both: the immediate focus and productivity boost from timers and the long-term insight and motivation from tracking charts.

Advantages of Using Timers

• Increases Focus
  
  
  Setting a timer for a task can help ADHD moms concentrate on the task at hand, reducing the likelihood of getting sidetracked.
  
  
  A visual timer serves as a constant reminder of the task’s temporal boundaries, encouraging you to stay focused.
  
  
  
• Reduces Procrastination
  
  
  The act of starting a timer can be the nudge needed to begin a task you’ve been putting off.
  
  
  Knowing there’s a finite amount of time allocated to the task makes it seem less daunting and more doable.
  
  
  
• Improves Time Awareness
  
  Regular use of timers helps develop a better sense of how long tasks actually take, which is often a challenge for those with ADHD.
  
  This improved time awareness is essential for effective planning and scheduling.
  
  

Using timers helps you manage your time more effectively, turning endless tasks into manageable chunks.

6. Working with a Coach

In the journey towards better self-monitoring and managing the complexities of life as an ADHD mom, sometimes the most impactful step you can take is seeking external support. 

Working with a coach or supervisor, particularly one specialized in helping ADHD moms overhaul their home management systems and decluttering habits, offers a personalized pathway to success. 

This strategy not only amplifies your efforts but also tailors the journey to your unique needs and challenges.

The Value of Support

A coach or supervisor brings to the table a wealth of knowledge, experience, and strategies designed to help you navigate the obstacles that ADHD presents. 

Here’s how partnering with a coach can transform your approach to self-monitoring and organization:

• Customized Strategies
  
  
  Every ADHD mom’s experience is unique.
  
  
  A coach understands this and works with you to develop personalized strategies that cater to your specific needs, preferences, and lifestyle.
  
  
  This approach ensures that the solutions are not just effective but sustainable in the long run.
  
  
  
• Accountability
  
  
  One of the greatest challenges in implementing and sticking to new habits is maintaining accountability.
  
  
  A coach serves as an accountability partner, offering regular check-ins and support to keep you on track toward your goals.
  
  
  
• Encouragement and Support
  
  
  The path to better self-monitoring and organization can be fraught with setbacks and challenges.
  
  
  A coach provides a steady source of encouragement and support, helping you to stay motivated even when the going gets tough.
  
  
  
• Skill Development
  
  
  Beyond organizing your space, working with a coach can help you develop crucial skills that impact all areas of your life.
  
  
  From time management and decision-making to setting boundaries and self-care, these skills are essential for ADHD moms looking to lead a more organized and fulfilling life.
  
  
  
• Real Results
  
  
  Perhaps the most compelling reason to work with a coach is the tangible results you’ll see.
  
  
  Whether it’s transforming your home into a clutter-free sanctuary or establishing routines that simplify your daily life, the guidance of a coach can help you achieve your goals more efficiently than going it alone.
  
  

Transforming Your Home and Habits

As a coach specializing in helping ADHD moms declutter their homes and establish simple, effective management systems, I understand the unique challenges you face. 

Together, we can work to change your mindset towards the stuff in your home, identifying and breaking the habits that keep you stuck in a cycle of constant clutter. 

By developing tailored strategies and daily habits that are easy to maintain, even amidst the challenges of ADHD, we can create a home environment that is organized, clutter-free, and supportive of your family’s needs.

Join The Accountability Club for Help Decluttering

If you need a positive community while you’re decluttering and downsizing your home and responsiblities, consider joining The Accountability Club. It’s a space where you get affordable group coaching, share your journey, and stay accountable with your decluttering projects.

If group settings aren’t your thing and you need more hand-holding and personalized feedback, you can do one-on-one online coaching with me instead. You’ll get my eyes on your home and a more tailored coaching experience.

I’d love to hear from you!

Do you even know where to start decluttering or organizing in your home?

Leave a comment below.