Fall is Here: Time to Get Organized with CBT for ADHD

Fall is here, and so is the back-to-school/work chaos! Wild weather, full moons, and holiday madness are just around the corner. If we get a good system now, we will have something to fall (see what I did there?) back on when life starts to shake things up again.

Communication Overload

September hits, and suddenly, it’s inbox hell. Over the summer? Radio silence. Now? 1,576 emails and counting. And it’s not just school—it’s sports teams, after-school clubs, and work emails too. Even after the back-to-school rush settles, there’s still the steady influx of schoolwork.

The Paper Madness

As we get back to a consistent school and work schedule the amount of paperwork the comes across your physical and digital desktop goes from a trickle to a steady flow. If you’ve got kids in school, you know the drill: a sh*t ton of papers. School forms, club sign-ups, newsletters—it’s endless! And if you're co-parenting in a two-home family, the overwhelm is next level. It’s time to introduce a decision-making system to beat the dreaded analysis paralysis.

CBT for ADHD: Taming the Chaos

In Session 8 of CBT for ADHD, we focus on organizational systems, self-management techniques, and decluttering your space. You’ll learn how to deal with the chaos in a way that fits YOU. While we are working on establishing systems, we will also build on the project you started in the the previous session to keep your momentum going.  

Here’s how we start: implement organizational systems for:

✅  paperwork

✅  projects

✅  work stuff

✅  education stuff

Tackling the Paper Pile

My paperwork? Bank statements, bills, project notes, and kid stuff. Whatever your mix, here’s what works:

Mail:  bank statements, advertisements, quarterly reports for investments.

Step 1: Stand by the trash can. 

Step 2: Keep or Trash? Open the mail, toss the outer envelopes and junk mail. 

Step 3: Sort the Keep Pile.

• Need to be filed for later use? Ex: tax forms, statements
• Need an action? Ex: RSVPs, sign up for sports

Step 4: Move the piles

Physically take these items to the place where you will complete the action.

Step 5: Put papers in their files

If you have a file cabinet/drawer, put the statement in its file.

Pro Tip: create and label separate folders for each year. If you decide that keeping statements for 5 years is good enough, each year you can recycle the contents of that folder, peace out 2019, your job here is done.

Pro Tip: Create a digital and physical folder titled “Current Tax Year”. Every time you get something that you might have to reference for taxes, place/save it to that folder. Ex: receipts for medical or and dependent expenses go in the tax folder along with all the 1099s and W-2s that start pouring in come January.

Step 6: Items for Action

Items for action?  Have an inbox zone and decide when you will complete the inbox actions. Like, literally, schedule when you will complete the inbox actions. Otherwise, it will become a pile of despair with random shit in it.

Got Kid Stuff?

Every day, the kids come home with more papers. Use the mail sorting system:

• Keep or Trash?
• Homework? Put it in the homework zone.
• Parental action required? It goes in your inbox.

Projects: AKA Meaningful things that I would like to do

Whether you’re balancing work projects or family tasks, having a system is key.

For example, I'm working on a new CBT for ADHD group (maybe you've heard of it?), so I keep my project binder, journal, and textbook right where I can grab them. When I work on this project, I have these items out and when I finish the project for the day I put them back in their designated location.

Pro Tip: Always note where you left off in a project, so you don’t spend the first 15 minutes wondering WTF you were doing last time.

Work stuff: Business owner and therapist.

First and foremost, keep your work stuff separate from your personal stuff. Best option:  separate rooms, I know that may not be realistic, at least keep things in separate spaces or sections within the space.

Education stuff: Notes from college/conferences and seminars.

These notes are either housed in binders or three pronged folders. The jury is still out on whether I NEED to keep this stuff. I don’t know, I just like it. These items will also be used in future projects, they are there waiting in the wing for their turn to shine. I see you my little future projects!

Self-Management Techniques for ADHD:  

The Growing Inbox: How to Keep It in Check

Now that we have decided how items get in the inbox. Let’s figure out how they get OUT of the inbox.

Don’t let your inbox become a pit of despair. Here’s how:

• Schedule a weekly review session. Take 15 minutes to handle what needs action.
• Plan admin time with your partner—whether in person or via text—so you can actually make decisions and not leave invites to weddings unopened for weeks.

Pro Tip: Keep in mind that sometimes these admin meetings with your partner need to be asynchronous. Partner A sends a message when they have a moment and Partner B responds and sends their message when they have a moment.

Digital Inbox Overwhelm? Do This Instead of Doom Scrolling

We’ve all been there: 10,000 unread emails and counting. Here’s how to deal:

• Hit “Unsubscribe” as much as possible.
• Create rules and filters in your email. Have all school-related emails go to one folder, work emails to another.
• Schedule daily inbox clear-outs.

Pro tip: Use "stinker tinker" time or the time waiting in the grocery store line to knock out some digital clutter.

Pro Tip: Create a folder in your email handler for order confirmations. Your tracking numbers and return receipts are all in one place. Once you receive the item you can delete the email.

The “Where Did I Put My…” Dilemma

If you’re always losing your keys, wallet, or phone, you’re not alone. Here’s how to stop it:

Decide on a system that will help you keep track of your shit. Your method will be something that fits you and your lifestyle. The only requirement is that it is easy to implement and is sustainable.

The Home Base Method: Decide where your things belong and always return them to that spot.

🔑 Keys/Wallet: Set a designated place near the entrance for your keys and wallet. Use a tray, bowl, or hook to keep them together. If you carry a purse, be sure the tray or bowl is big enough to hold that too. Crossbody bags are great for keeping essentials like your phone and wallet on hand—no pockets needed!

📱Phone: Keep it on you when possible, use your pocket, crossbody, or even a lanyard. When you put it down (you know you will) ping your phone with your smartwatch, and with newer features, you can even track how close you are—like a little game of "getting warmer."

The "Have More Than One" Method: Keep extras of inexpensive, commonly used items in multiple places.

🕶️ Sunglasses: Keep a pair in your purse and a pair in the car. If the car pair comes inside, place them with your keys to return later.

💄 Lip Balm: Buy a multipack and stash them everywhere—house, car, office, purse.

🥤Cups: Hydration is key, especially if you take stimulants. Keep bottles or cups in different areas like your nightstand, office, and kitchen to avoid constantly refilling or losing them.

💊 Deodorant/Medication: Store essentials in your purse, gym bag, and office for easy access.

CBT for ADHD: Ready to Get Sh*t Done?

If you’re tired of ADHD hacks from TikTok experts that don’t actually work for you, it’s time to get real. These hacks are a great place to start, but you will only get out of the hacks what you put in. CBT for ADHD offers real solutions, designed for YOU—not just any adult with ADHD.

If you are looking for solutions for ADHD from social media experts or other data sources that are designed to be consumed by the masses, then you get generic, one size fits most approach.

If you are looking to find more customized approaches that fit your lifestyle, then you need a more customizable source of data. You need a place where YOU are seen and heard.

Hopefully the tips above gave you some suggestions or places to start. Your next step is curating them to fit you. If you need some support or accountability – sometimes we do – let’s set up a time to chat and see if we are a good fit.

Join our group, individual, or hybrid format today and start tackling your overwhelm with real strategies. You’ll leave each session with specific, practical tips to implement right away. No fluff. No BS. Just actionable steps that work.

Regardless of the format you choose, each session has a specific topic. You get take home notes and an exercise to work on in between sessions to fine tune the skill. If you get stuck, you have the option of an add on hyperfocus session or we can trouble shoot at the beginning of the next group.

Ready to learn more? Read my earlier blog to get more information about CBT for ADHD or schedule a consult and I’ll give you the Clif’s notes.