ADHD (attention deficit hyperactivity disorder) is a neurodevelopmental disorder that affects countless people worldwide, leading to daily difficulties with concentration, organization and impulse control.
I’ve been preparing to write this article for quite a long time. I’ve read many publications on the subject, talked to people with ADHD and looked at the reels available on social media. Unfortunately, there is no one-size-fits-all recipe for creating the perfect home for those with ADHD, because everyone perceives the world in a slightly different way. Nevertheless, I think, I was able to take away some principles that should suit most of them.
In a nutshell, in my opinion, a properly designed space is not a whim for a person with ADHD, but a necessity.
Essential principles for creating a home adapted to the needs of people with ADHD
Organization first and foremost!
According to the study “The impact of physical clutter on cognitive performance”, which examined the effects of clutter on cognitive performance and stress levels, a cluttered environment can be particularly detrimental to people with attention deficit disorders, as it exacerbates cognitive overload and impairs task performance.
- Implement a regular decluttering schedule to keep spaces tidy. This can be a weekly or monthly routine where unnecessary items are removed. TIP: music can be a great motivator
- When it comes to organizing belongings, open bins and baskets can be a useful storage solution. Labeling the baskets with a color-coded system, for instance using yellow stickers for office supplies and blue stickers for appliances, can help keep things in order.
- What’s out of sight is out of mind. Take advantage of open shelving by organizing uniform groups of items to prevent clutter and distractions. For example, consider storing glasses of the same shape or baskets with a consistent pattern. Consider using open shelves in the kitchen to conveniently store household appliances, which will help remember what is on hand.
- Refrigerator’s Lazy Susan allows for convenient viewing and access of the available products.
- It’s ideal to have trash cans, laundry baskets, and cloth hangers available in every room.
- Take advantage of tagging drawers and drawer organizers.
- Utilize open wardrobes in the dressing area.
Colors
Colors used in the home can greatly affect mood and behavior. For people with ADHD, calming colors can help to create a calm environment that promotes concentration and reduces anxiety. Vibrant colors, on the other hand, are a shot of dopamine that is even necessary from time to time.
- Select soft colors such as blues, greens and neutral shades for walls and large furniture. These shades have a calming effect.
- Introduce vibrant color accents with decorative elements, such as pillows, rugs or artwork.
- Avoid bright colors, as they can be distracting.
Furniture
A person with ADHD won’t sit in one position for a long time, so seating furniture is an interior element that is worth paying special attention to when choosing. My recommendation would be:
- Swivel chairs on casters are beneficial due to their mobility, allowing for easy movement without needing to get up. They are often adjustable in height and angle, which helps quickly find comfortable positions.
- Hanging chairs offer a soothing, gentle swinging motion that can help reduce anxiety and increase focus. They provide a unique sensory experience, breaking the monotony of regular seating. Additionally, these chairs are designed to cradle the body, offering a cozy and relaxing spot for reading or unwinding.
- Rocking chairs provide a rhythmic back-and-forth motion that can be very calming and aid concentration. They offer comfort and support, making them ideal for long periods of sitting.
Zoning
Arranging the space into defined zones for different activities can help manage ADHD symptoms by providing structure and reducing the overwhelm that comes from switching between tasks.
- Create a quiet, dedicated place to study or work. Equip it with essential supplies and minimize distractions by positioning the desk away from high-traffic areas.
- Create a calming corner with comfortable seating, soft lighting and soothing decor. It can serve as a place to relax and unwind.
- When planning furniture placement, be sure to include space for movement. Some people with ADHD may have a need to move around, such as when making a phone call. On the other hand, if you clutter the space with furniture, you can expect a lot of tripping and bruising. Consider rounded corners for furniture like tables.
Lighting
Natural light has been linked to improved mood, better sleep, and increased productivity. Maximizing natural light in the home can be particularly beneficial for individuals with ADHD.
- Use light, sheer curtains that allow natural light to filter through while maintaining privacy. Avoid heavy drapes that block light.
- Strategically place mirrors to reflect natural light into darker areas of the home, creating a brighter and more inviting space.
- Use full-spectrum light bulbs that mimic daylight in rooms with limited natural light. These can help regulate circadian rhythms and improve overall mood.
Sound Control
Noise can be a major distraction for individuals with ADHD. Implementing sound control measures can create a quieter and more focused environment.
- Use acoustic panels or sound-absorbing materials on walls to reduce noise levels.
- Incorporate furnishing like rugs, carpets, and curtains to absorb sound and reduce echoes. Thicker materials are generally more effective at soundproofing.
Technological Aids
These gadgets can make everyday tasks much easier and help stay organized. Using smart devices and other innovative tools to create a more structured living space.
- Voice-controlled assistants such as Amazon Echo or Google Home can help you set reminders, timers and alarms to stay on top of tasks and time management.
- Smart plugs and lights can be programmed to create specific lighting schedules, such as dimming lights at night or gradually turning them on in the morning.
- Key finders such as Apple AirTag can be used to track commonly lost items such as keys, wallets or phones.
- Cordless vacuum cleaners with a visible trash can – by cleaning and watching the dirt collect, you stimulate the reward center in the brain.
