From Overwhelm to Organization: ADHD-Friendly Ways to Start the Fall Strong 🍂

Gretchen Pound, PhD
34 minutes ago
3 min read

Ah, October. The air gets crisp, the leaves change, and suddenly… everything feels like a lot.

For folks with ADHD, fall can feel like a full-body sensory overload. Between the back-to-school vibes, the looming holiday season, and the shorter days, October often brings a spike in stress, disorganization, and mental fatigue. But it doesn’t have to. With the right ADHD-friendly systems and mindset shifts, you can go from overwhelmed to organized—and actually enjoy the season.

Here’s how.

1. Use Systems That Work With Your Brain 🧠

If traditional planners don’t work for you, you’re not broken—your brain just needs flexible, visual tools.

✅ Sticky Note Walls

Turn a wall or door into a to-do list with columns like To Do, Doing, and Done. Moving tasks visually gives your brain a dopamine boost and makes progress feel real.

🧼 Whiteboards for the Win

Place one in a high-traffic spot to track daily priorities, routines, or reminders, such as “Take meds / Email check.”

📱 Low-Stress Digital Tools

Todoist: Break big tasks into smaller ones with reminders.
Trello: A visual, digital version of sticky notes.
Google Calendar: Color-code and automate life admin (like bill reminders).

🔁 Pro Tip: Keep it simple. If it takes more than a minute to update, it’s too complicated.

2. When Perfectionism Meets Executive Dysfunction 🍁

October often brings pressure to have the “perfect” fall—neat routines, cozy vibes, and total control. But for ADHD brains, that pressure can cause paralysis.

Perfectionism says, “Do it right.” Executive dysfunction says, “I can’t even start.”

Together? You’re stuck.

Common signs:

You’re always behind but can't get going.
You redo tasks endlessly, trying to make them “perfect.”
You hyperfocus on the wrong things (hello, 2 a.m. desktop cleanup).
You’re burned out by noon.

3. Progress Over Perfection: The Fall Reset Mindset 🍂

Your October mantra: Done is better than perfect. Forget perfect routines—aim for doable ones.

🌀 Start Small

One drawer. Three emails. One step gets the momentum going.

🔁 Think Routines, Not Schedules

Anchor your day with simple rhythms:

Morning: Meds, water, stretch.
Evening: 10-min tidy, prep tomorrow.

🎯 Pick One Focus

Choose one area to work on each week—and let the rest be “in progress.”

Final Thoughts: You’re Not Falling Behind—You’re Just Finding Your Pace 🧡

Fall can feel like a race—but it doesn’t have to be.

ADHD isn’t a flaw to fix; it’s a brain to understand. When you give yourself systems that support how your brain works, and when you let go of the pressure to be perfect, you create space for real momentum.

So as the leaves change, maybe you can too—into someone who starts where they are, does what they can, and lets that be enough.

Here’s to a fall that’s less frantic, more functional—and actually kind of fun.

UPDATES:

Dr. Pound's new practice hours are on Saturdays and Sundays from 7 AM to 2 PM.

Please note Dr. Pound's upcoming days off: Oct. 11 to 19.

You can reach Faith for inquiries or to schedule an appointment at (858) 533-1450 from 9 am to 3 pm, Monday through Friday.

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