Why Do I Seem Put Together But Feel Totally Disorganized With ADHD?
Episode Summary
You’re capable, competent — maybe even the go-to person at work. But behind the scenes? Emails pile up, tasks slip through the cracks, and it’s hard to keep up. In this episode, I’ll share why this disconnect happens with ADHD — and how you can start building real support systems that match your strengths.
What You’ll Learn About ADHD and Disorganization
- Why ADHD makes follow-through so inconsistent
- How “looking put together” can hide executive function struggles
- Simple, ADHD-friendly ways to get started and plan better
Transcript: ADHD and Disorganization
The Hidden Chaos Behind High-Functioning ADHD
[00:06]
Ever feel like you’ve got it all together well on paper, but secretly your inbox is overflowing, your desk is a mess, and you’re behind on a dozen small but important things? You’re not alone.
You’ve tuned into Scattered, Focused, Done – Reimagining Productivity with ADHD, a podcast for ADHD adults, like you, who want to learn how to adopt the best strategies, tools, and skills to be able to get your essential work done in a way that works with the way your brain is wired.
I’m Marla Cummins, and I’m glad you decided to join me today on this journey to reimagining productivity with ADHD so you can get what is important to you done without trying to do it like everyone else.
Let’s get right to it. You’re competent. You’re respected. You might even be the go-to person at work, the one who always pulls it off in the end—but behind the scenes, your inbox is a disaster.
The High Performer with a Messy Backend
[01:05]
Your texts are growing exponentially. You’ve got three half-written emails you forgot to send.
Your calendar is jammed, but somehow also full of double bookings and maybe even missed appointments. And maybe you just found a medical bill from February at the bottom of a pile of unopened mail.
You may even have looming projects you know you should have started already—if not yesterday.
I call this the high performer with a messy backend.
If this is you, let me say something clearly at the start: this is not a personal failure. It’s a pattern—and one that makes total sense once we look at what’s going on underneath.
Why These Invisible Tasks Are So Hard
[02:17]
When we talk about the messy backend, we’re talking about the stuff that happens out of view: email management, paperwork tasks, follow-through, digital clutter, calendar chaos, unfinished admin, and even postponed decisions.
These are things that aren’t urgent—until they are. And here’s the thing: these kinds of tasks rely almost entirely on executive function skills, which—as you know when you have ADHD—are exactly the areas that are challenging for you.
Because your brain is, well, just wired differently.
The Executive Function Paradox
[03:22]
Executive function is your brain’s management system.
Neurotypical folk can initiate tasks without needing a deadline to light a fire under them. They can plan and prioritize what matters regularly—at least most of the time.
They can organize their thoughts and environment with some degree of ease, even sustain attention, shift between tasks, and monitor progress. You get it.
These executive functions that are challenging for you are just often easier for them.
When you have ADHD, you have these skills—but they just don’t show up consistently.
And it’s not because you’re not smart. It’s definitely not because you’re trying to do what is not important to you—at least most of the time.
It’s because ADHD affects how your brain regulates attention, emotion, and effort.
What that may look like is you can crush a presentation in front of 200 people but never manage to file an expense report.
You can answer complex legal questions in the moment but forget to respond to a simple, “Are we still on for Thursday?” email.
Maybe you can build a curriculum or write a report—but have 47 unread text messages and have no idea where to start.
This is the ADHD executive function paradox.
You are capable of incredible things—but the invisible stuff? That’s where the wheels come off.
Scaffolding Systems to Support Your Strengths
[04:32]
My intent in offering you the following suggestions—which I’ll get to in a minute—isn’t about helping you to become some productivity machine or turning yourself into someone you’re not.
It’s about giving your brain the right scaffolding so that your outer competence is supported by systems that make life feel, well, less chaotic behind the scenes.
I want to walk you through six different areas of executive function that often break down when you’re living with ADHD.
We’re not going to cover everything. This isn’t meant to be an exhaustive list.
But I do want to give you some practical ideas to help you start thinking about and building skills in each area.
Today we’re going to start on a few of them, and then in the next podcast, we’ll finish this up.
Anyway, think of this as a jumping-off point.
Just Getting Started: Five-Minute Rule and Mini Habits
[05:30]
One challenge you likely have is getting started when there’s no looming deadline or immediate consequences—which is often the case for the boring behind-the-scenes tasks.
It can even feel impossible sometimes.
One way to trick your brain into getting started is the five-minute rule. Just tell yourself, “I’m only going to work on this for five minutes.”
That’s it.
So often it’s the pressure to finish or the sense that the task is just too much that stops us from even beginning.
But when you give yourself permission to just do a little bit, it can take the edge off. And a lot of the time, once you get going, you’ll find your rhythm and just keep going.
Another helpful approach comes from Stephen Guise, author of Mini Habits.
He recommends breaking down a task until it’s what he calls “stupid small.”
That’s so small, it’s impossible not to do it.
That’s the point.
The smaller it is, the less resistance your brain puts up.
So if your goal is to clear your inbox, your stupid small (so to speak) first step might be just opening your email and scanning for anything urgent.
That counts.
You’re in motion—and once you’re in motion, momentum often kicks in.
Routines and Body Doubling to Trigger Action
[06:30]
You can also create a physical or sensory routine that signals it’s time to begin.
For example, a warm-up routine might include grabbing coffee in the same mug, playing a specific playlist, or sitting in a particular chair.
The consistency becomes a cue: this is what I do before I start working.
And over time, this eliminates the need for willpower as it pulls you to do the tasks.
Finally, if your brain struggles to get started solo, try body doubling—working alongside someone else.
Whether it’s in person, over Zoom, or using a platform like Focusmate, just having another person present—even silently—can give your brain the cue it needs to start and stay engaged.
Planning and Prioritizing When Everything Feels Urgent
[07:23]
Here’s another area that you might find challenging.
Of course, where things can really break down is planning and prioritizing—especially when everything feels urgent, or honestly, when nothing feels all that important.
It’s that tricky place where you can’t quite tell what actually matters.
And when you’re in that space, it can feel impossible to figure out where to begin or what to do next.
One way to start taming that chaos is by doing a weekly review.
I know that might sound like just another thing to add to your plate, but it really can be a game-changer.
If you’re familiar with David Allen’s Getting Things Done system, you’ll recognize this idea. It’s not new.
The weekly review is the cornerstone of GTD because it gives you a chance to get out of reactive mode and take a broader view of what’s on your plate.
Weekly Reviews as a Game-Changer
[08:28]
But first, just a quick side note about Getting Things Done.
While a lot of the ideas in GTD can be really helpful, the system doesn’t always work straight out of the box for adults with ADHD.
David Allen assumes you already have strong executive function skills in place—and let’s be honest, we know that’s not the case.
You might need to build or strengthen some of these foundational skills first.
And you may find that certain GTD strategies need to be tweaked—or just don’t work for you at all.
That’s okay.
It doesn’t mean you’re doing it wrong. It just means you need approaches that are a better fit for how your brain works.
And the good news is there are plenty of other strategies out there.
Time Blocking with Flexibility
[09:28]
Okay, back to Stephen Covey.
As he says in The 7 Habits of Highly Effective People, without stepping back to do this kind of intentional planning, we end up letting our days be driven by what’s latest and loudest.
That’s how we burn out—chasing urgency, hoping we’re doing the right thing but never quite feeling the relief that we are.
This kind of upfront thinking in the weekly review will help you slow down enough to get clear on what really matters—and just as importantly, what can wait.
It helps you be more intentional and less reactive.
I’ll include a link to the post with my podcast post on my website that walks you through how to do a weekly review.
But here’s a simple way to get started:
During your review, try time blocking your calendar in a way that’s structured but still forgiving.
Set aside blocks for just your top priorities—really just a few.
Adults with ADHD often benefit from some structure, but too much can feel like a straightjacket.
You might also set up recurring blocks for things like email or admin tasks, so you’re not constantly wondering when to squeeze them in.
You already have a time for that.
Simplified Daily Planning and Shutdown Routines
[10:38]
Once you’ve done the weekly thinking, the day-to-day planning just gets easier.
You could try time blocking your day with plenty of buffer built in.
Or if that feels too rigid, try a method like 1-3-5, where you pick one big task for the day, three medium ones, and five small ones.
It’s simple, and it gives you just enough structure to cut through the noise.
And here’s one more simple habit that can really make a difference: end your workday with a shutdown routine.
It gives your brain permission to let go and shift gears.
Just take a minute to look back at what you’ve done, glance at tomorrow’s schedule, and pick your top three priorities.
That way, when you start the next day, you’re not facing a wall of decisions.
You’ve already got a plan—and that can help ease the dread and cut down on decision fatigue.
Wrapping Up and What’s Coming in Part Two
[11:44]
That’s it for now. In part two, I’ll share four more strategies to help you organize your tasks, manage time, strengthen your working memory, and calm that inner critic—all with, of course, your ADHD in mind.
If today’s episode hit home, I’d love to send you something to help you take the next step.
It’s a free guide I created called Six Common Planning Mistakes Adults with ADHD Make (and How to Avoid Them).
Just go to marlacummins.com/planning to get your copy.
And when you sign up, you’ll also get ongoing ADHD-friendly strategies and resources from me, straight to your inbox.
And if you know someone else who’s outwardly successful but secretly drowning in administrative chaos, feel free to share this episode with them.
Until next time, this is Scattered, Focused, Done: Reimagining Productivity with ADHD.
And I’m Marla Cummins. I’m so glad you’re here doing the work. Keep going. You’ve got this.
