Living with ADHD can make daily organization and decluttering tasks especially challenging. The brain’s executive function struggles to prioritize and manage tasks, and what may feel like a simple job to others—like sorting through some paperwork or tidying out a closet—can be a mountain for someone with ADHD. However, with the right tools and support, it’s possible to create a clutter-free, organized space that reduces stress and fosters a sense of calmness around the house! So let’s dive into this together, and get you set up for success in your space.
Tips for Decluttering and Organizing with ADHD
Tip #1: Break Down Tasks into Small Steps. One of the key struggles for people with ADHD is always feeling overwhelmed by large tasks. Instead of thinking about “decluttering the entire living room,” break it down into smaller, more manageable actions, like “cleaning off the coffee table” or “re-organizing the bookshelf.” Write these steps down and cross them off as you go. Each small success can help keep your motivation high!
Tip #2: Set a Timer. The concept of “time blindness” can make it hard for people with ADHD to track how much time has passed. Using a timer for 10- or 15-minute increments can help maintain focus. Try working for a set period of time, then take a short break! This method, known as the ‘Pomodoro Technique’, is highly effective for maintaining productivity and reducing possible burnout!
Tip#3: Use Visual Cues and Labels. Visual reminders are often more effective for people with ADHD than written ones. Use open storage like shelves or clear containers to make items visible and easy to access. Labeling each container, drawer, or shelf provides a consistent place for everything, which is a huge help when organizing on the go. This helps keep things organized over a long period of time as well, so you won’t feel overwhelmed with having to do one big clean every time.
Tip #4: Limit Distractions During Organizing Sessions. Make an effort to reduce sensory overload during organizing sessions, this is going to make the process so much smoother. Put on some calming music(Lofichill is always a great playlist for helping create focus), reduce visual clutter by focusing on one area at a time, and keep other electronics or distractions in a different room! The less stimulation the better, you don’t want to be getting overwhelmed with texts or IG notifications! Creating a focused environment is going to make it a lot easier to tackle each task.
Tip #5: Reward Yourself and Take Breaks. A reward system can be a powerful motivator. Once you’ve accomplished a small task or a set of tasks, take a break and do something you enjoy, like going for a short walk or watching some tiktok videos (keep it to a time limit though, you don’t want to doom scroll!). This positive reinforcement helps reinforce the cleaning behavior, making it easier to keep up with organization efforts over time.
Tip #6: Create Routines and Use Organizational Tools. Having a consistent routine can be helpful for building habits. Using calendars, planners, or digital reminders can help reinforce this routine. Tools like checklists, sticky notes, and digital apps can be lifesavers for keeping track of to-dos and appointments. Writing things down is a timeless way to keep yourself on track, and organized!
Tip #7: Use the “Four-Box Method” A simple and effective way to declutter is the ‘Four-Box Method’. Get four boxes or bins and label them as follows: Keep, Donate, Trash, Relocate. As you go through each item, place it in one of these boxes. This method really helps you make quick decisions and simplifies the process without getting bogged down in the details.
Supporting Someone with ADHD in a Shared Living Space
Living with someone with ADHD can sometimes lead to misunderstandings around organization and cleanliness. However, providing support and an understanding of their lifestyle is essential! Here are some effective ways to support a loved one with ADHD.
Practice Patience and Empathy Remember that the brain with ADHD works somewhat differently, and organization may feel more overwhelming or challenging for them. Avoid making them feel rushed or judged. Instead, try to understand the unique ways they process information and tasks. Ask them; “what can I do to help, or make you feel more comfortable?”.
Help Create a System Together Offer to help your loved one find an organizational system that makes sense to them, and also one that works for you! Remember, balance is key. For example, they may prefer visual storage solutions or colour-coded sections for different items. Working together on a system shows that you’re invested in their success without taking over or imposing a rigid structure.
Encourage, Don’t Control It’s tempting to want to dive in and handle the organizing yourself, but it’s more empowering to provide guidance without taking full control. Offer encouragement, celebrate their small wins, and acknowledge that progress might be slow and steady. With your support, their mind will feel much more at ease -making organizing tasks feel so effortless!
Respect Their “Zones” and Boundaries Some people with ADHD find it easier to maintain tidiness if they have designated spaces for specific items, such as a “drop zone” for keys and mail by the door. Respect these zones and avoid rearranging items without discussing it with them. This respect for their system can reduce frustration and make the space feel truly supportive.
Empowering a Clutter-Free Life with ADHD
Organization and decluttering may present unique challenges for individuals with ADHD, but it’s possible to make spaces functional and calming with the right strategies! Breaking down tasks, using visual cues, and creating manageable routines can help people with ADHD feel less overwhelmed and more in control. For those sharing a space with someone with ADHD, empathy, patience, and open communication are key. By working together to create an environment that respects everyone’s needs, you’re not only supporting a tidier home—you’re fostering a space of mutual understanding and empowerment.
