Creating a home environment that is conducive to managing attention deficit hyperactivity disorder (ADHD) can be challenging, but it is essential for improving daily functioning and quality of life. 

Here are some tips for creating an ADHD-friendly home environment for adults:

• Establish points of differentiation: One key aspect of creating an ADHD-friendly home environment is establishing points of differentiation or visual cues that help you distinguish one area or task from another. For example, you might use a desk mat, different colored folders or labels to organize your paperwork, or use different colored bins to store different types of items. By creating these points of differentiation, you can more easily identify what belongs where and find what you need more quickly.
• Label Maker
• Refrigerator organizer
• Colored Bins
• Create a designated workspace: A designated workspace can help you focus on work or tasks and minimize distractions. Choose a quiet, well-lit area with minimal clutter. Consider using a standing desk or ergonomic chair to help improve posture and reduce fatigue. Keep your workspace organized by using storage containers to keep items in their designated places.
• Desk Mat
• Clear Folder Holder
• Colored File Folders
• Implement an organization system: An organization system can help you manage your time, prioritize tasks, and stay on track. Experiment with different systems to see what works best for you. For example, many people like the Pomodoro Technique, which involves breaking work into 25-minute intervals separated by short breaks. Others like the Kanban Method, which uses a visual board to track tasks.
• Timer (physical)
• Focus App
• Trello (kanban online planner)
• Notion (database web app)
• Use visual reminders: Visual reminders, such as Post-it notes, a whiteboard, a whiteboard, a calendar, color coding, and alarms and alerts, can be a helpful strategy for adults with ADHD to stay organized and remember tasks. These tools can be used to write down tasks, appointments, and other important information and placed in a visible location, such as on the refrigerator or a whiteboard. Color coding is a helpful way to visually organize tasks and priorities. To remind yourself of important events or to-dos, set alarms and alerts on your phone or computer.
• Planner
• Whiteboard
• Colorful pens
• Set boundaries: Setting boundaries is essential for managing ADHD and maintaining a healthy work-life balance. This might involve setting limits on technology use, establishing a regular bedtime, or setting aside designated work hours. By setting boundaries, you can create a sense of structure and predictability that can help you feel more in control and reduce stress.
• Practice mindfulness: Mindfulness involves focusing on the present moment and being aware of your thoughts, feelings, and surroundings. Incorporating mindfulness into your daily routine can help you manage stress, improve focus, and increase self-awareness. Try mindfulness techniques such as deep breathing, meditation, or yoga to help improve your mental well-being.
• Meditation App
• Build connections: Building connections with others can help reduce feelings of isolation and provide support when managing ADHD. Consider joining a support group, reaching out to friends and family, or participating in activities that interest you. Building connections can also provide a sense of purpose and help you feel more connected to others.
• Adopt Atomic Habits: The concept of Atomic Habits, as introduced by James Clear, involves making small, incremental changes that can lead to significant improvements over time. This approach can be handy for managing ADHD as it allows you to focus on one small change at a time rather than trying to make sweeping changes all at once. By concentrating on incrementality, individuals can make progress and build momentum over time, which can help them develop new habits and achieve their goals. 

Creating an ADHD-friendly home environment is a process that requires time and effort, but the benefits are well worth it. By implementing these tips, you can improve your daily functioning, reduce stress, and improve your quality of life.