Creating an ADHD-Friendly Apartment in NYC
Living with ADHD can make keeping an organized home challenging. The distractions, rabbit holes, forgetfulness, and chaos all contribute to the difficulty. Additionally, having a disorganized home can exacerbate ADHD symptoms—like icing on the ADHD cake 🎂. Now, imagine living in NYC, where apartments are often no larger than a shoebox. How can you possibly create an ADHD-friendly environment in such a limited space? In this article, I'll share practical ways to make your NYC apartment more accommodating for ADHD. Let's dive in!
Understanding the ADHD Challenges: Procrastination, Distraction, Forgetfulness, and Emotion Regulation
First, let's consider the major challenges you face when living with ADHD. I commonly see people struggling with procrastination (lack of motivation), forgetfulness (memory issues), distractions, and difficulties with emotion regulation. If you have ADHD, chances are at least one of these resonates with you. With these in mind, let's focus on how to build an environment that helps address these challenges.
Managing Procrastination and Distraction
The first step is to create a space that makes the hard things easy and the easy things hard. For example, if you struggle to clean your bathroom each week, place all of the cleaning supplies on a shelf in the bathroom where you can easily access them. Alternatively, if you find yourself scrolling on your phone when you plan to clean, put your phone under the sink for the hour you’ve set aside for cleaning.
It's also helpful to designate areas for specific tasks. I know this can be difficult in NYC's small apartments, but even a designated corner can make a difference. For instance, if you work from home, try to create a specific area just for work. Avoid working on your bed or couch; even using the dining room table as a dedicated workspace can help. Creating a space for a specific purpose can improve focus when you're in that area.
Addressing Forgetfulness
People with ADHD often struggle with forgetfulness, whether it's about an important item on the grocery list or a close friend's birthday. To create a home environment that supports memory, make sure the things you need to remember are visible. Consider using a large whiteboard that covers an entire wall or placing neon Post-it notes on your front door and bathroom mirror. The goal is to have reminders in sight so you don't forget important tasks. Although this may not be the most aesthetically pleasing, it will help!
Supporting Emotion Regulation
Finally, everyone needs a space where they can relax and find a sense of calm. Designate an area in your apartment as your “relaxation space,” whether it's your bed, couch, or even your bathroom. Make sure to curate an environment that is soothing, with soft lighting, a pleasant candle, a cozy blanket, and something to block out the noise of NYC (like noise-canceling headphones).
Conclusion
Creating an ADHD-friendly apartment in NYC might seem like a challenge, but with a few thoughtful adjustments, it’s entirely possible to turn your space into a supportive and calming environment. By focusing on strategies to manage procrastination, distraction, forgetfulness, and emotion regulation, you can make your home work for you, not against you. Remember, small changes can lead to big improvements in how you feel and function in your everyday life. Start with one tip at a time and watch your space transform into an ADHD-friendly home.
Do you want to improve your ADHD today?
If you're eager to improve your ADHD, PRGRS Therapy is here for you. As a specialized practice in ADHD treatment, we offer free 15-minute phone consultations. Contact us today to take the first step toward improvement.
