How to Declutter When You Have ADHD's featured image

In a world where clutter seems to accumulate faster than we can say “tidy up,” navigating the chaos can be particularly challenging for those with Attention Deficit Hyperactivity Disorder (ADHD). From scattered thoughts to endless distractions, managing clutter can feel like an uphill battle. To help you conquer clutter we’ve curated 7 expert tips.

  1. Start Small, Think Big

Breaking down decluttering tasks into smaller, manageable steps is key. Begin with one area at a time—a drawer, a shelf, or even a single surface. By tackling bite-sized chunks, you’ll avoid feeling overwhelmed and maintain momentum.

  1. Set Clear Goals

Establishing clear objectives before diving into decluttering can help you maintain focus. Decide what you want to achieve in each session, whether it’s organizing your closet or sorting through paperwork. Setting specific and measurable goals will keep you on track and motivated.

  1. Create a System

When it comes to maintaining a clutter-free space, consistency is key. Develop a personalized organization system that works for you. Whether it’s colour-coded bins, labeled shelves, or digital apps, find what resonates with you and stick to it.

  1. Embrace the Power of Routine

Establishing regular decluttering sessions as part of your routine can prevent clutter from spiraling out of control. Dedicate a set time each day or week to tackle clutter, making it a non-negotiable habit. Put it in your calendar!

  1. Practice Mindfulness

Mindfulness techniques can help anchor your focus amidst distractions. Before diving into decluttering, take a few moments to centre yourself. Deep breathing exercises or a brief meditation can calm the mind and enhance productivity.

  1. Minimize Decision-Making

Reducing decision fatigue is crucial for ADHD individuals. Streamline the decluttering process by implementing a “keep, return, donate, give away” rule. Simplifying choices alleviates mental strain and expedites progress.

  1. Reward Yourself

Celebrating small victories along the decluttering journey is essential! Treat yourself to a favourite indulgence like a cozy movie night, a gourmet picnic lunch, or simply revel in the satisfaction of a clutter-free space. Positive reinforcement reinforces the habit and encourages continued progress.


Photo by Brett Jordan on Unsplash