Solid ADHD Systems to Help Adult ADHD

by | Apr 23, 2020 | ADHD Success Skills and Tools | 4 comments

ADHD SystemsADHD systems are a necessary structure to make life easier with attention deficit.

The right systems will keep you organized. Reduce decisions and distractions.

Solid ADHD systems will give you less stress and chaos. More focus.

I know. ADHD systems sound geeky. Like some complicated thing to wrap your brain around.

You can do this! Especially if you want to stop the ADHD struggle.

Let’s push that easy button and make your life simpler!

What in the Heck is an ADHD System?

ADHD systems are the habits and routines to handle life’s basics.

  • Opening the mail
  • Washing the dishes
  • Doing the laundry
  • Getting out of the house on time
  • Starting your work day off right
  • Paying the bills
  • Getting to bed at a decent hour

Do you procrastinate on these mundane tasks? Of course you do if you have ADHD!

But that makes life harder. These routine tasks are important. Not letting them pile up into an overwhelming mess is a sanity saving piece of your ADHD scaffolding.

Sure, you could call them ADHD routines instead of systems. I like the idea of systems better.

To me, a system means a series of small actions that make up a task. Each action needs to happen easily and in the right order for the system to work.

How to Create ADHD Systems

Now that you understand what an ADHD system is and why it’s important, let’s talk about how to build one.

1.  Start small. Don’t expect to build these systems all at once. Pick one to focus on at a time. Work it one step at a time. Start with the basic activities that keep your clutter and chaos under control at work and at home.

2.  Make each step as simple and realistic as you can. This will be more successful for your ADHD approach to life. Avoid our tendency to make the steps so complicated they don’t work.

3.  Set up reminders so you remember. Don’t give up when it gets hard. Figure out what’s not working, adjust, and try again.

This is work worth doing. My ADHD systems have been a game changer for my life.  They keep me organized and on top of all the details.

When I ignore my systems and think, I’ll do that later, I’m destined to an overwhelming backlog and a mess to clean up.

Small tasks make ADHD life easier. Building a strong scaffolding of ADHD systems is a sure way to keep you organized, calm, and in control.

Want some help with setting up ADHD systems?


  1. Claudine

    Hi there 🙂 I’m trying to access 2 posts listed at the end of this post?

    • 4 Key Tools for Adults w/ADHD
    • 5 Key Pricinciples for Staying Organized with ADHD

    Help ?

    • Dana Rayburn

      Yikes, Claudine! Thank you for letting me know. We’re changing systems behind the seems and it looks like links got broken. Please check back in a couple of days and we’ll have it all set.

  2. Kelly

    Hi Dana,

    Are these for people with medicated ADHD too? 🙂

    • Dana Rayburn

      Yep! The medication doesn’t make ADHD go away. It helps you manage better.


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