How to declutter with ADHD: practical tips that support your brain

If you have ADHD, you’ve most likely had your battles with clutter - whether it’s a build-up of paperwork, a habit of impulse buying, or a level of distraction that leads to mess magically appearing in your wake. I know, I’ve been there.

And once the clutter has arrived, knowing where to start, shame and sensory overload can lead to very little progress. We have executive function challenges and an interest-based nervous system to thank for that.

But there are practical strategies to clear your home without the overwhelm.

Why is decluttering so difficult with ADHD?

Keeping on top of the home takes a level of executive function that doesn’t come easily for many of us, especially around task initiation, planning and prioritisation, and organisation.

On top of that, the sheer monotony of it doesn’t fuel our interest-driven brains.

Cleaning chores and piles of stuff become this never-ending to do list and it becomes hard to relax at home.

The emotional impact

Shame often gets in the way too - what will people think? I should be better at this.

But shame, and its close relatives, guilt and embarrassment, have a sneaky habit of leading to avoidance, and this is how the problem can end up fueling itself.

If these are familiar to you, hear this:

Struggling with boring, repetitive tasks is normal for people with ADHD. It’s not a failing, it’s a neurotype. (Our talents - and there are many, lie in other areas.)

Rather than feeling ashamed, let’s look at how we clear our space not to perfection but to a level of comfort that means we can relax at home - after all that is the point, isn’t it?

Practical ADHD decluttering tips

1/ Start small but start somewhere

Getting started, aka task initiation isn’t about motivation - it’s about knowing how, when and where to start.

If we try to look at the whole massive task - clear everything, tidy everything, do ‘it’ daily, well how do we even achieve that?

So start small. Small wins build momentum. Tackle a drawer, a surface, a single pile so you can see actual results. At the very least you’re better off than you were before you did it. And it may well spur you on to more.

2/ Make it fun

When you spot that surface that you’d like clear, this is the time to inject some fun. Put on some music and see if you can get it done by the end of the song. Put a timer on and try and beat the clock. Challenge yourself to get rid of a certain number of items. Imagine yourself as a character in a movie. Whatever it takes to add an element of interest.

3/ Clear by category

If you’re taking on a bigger task, like your wardrobe, then this is the time to gather everything in that category. All your clothes, all your shoes, all your bags, all your coats. If you pile them up in one place, you get the full force, you can see duplicates, you can weigh up preferences and you’ll be more inclined to want to get rid.

For bigger tasks, choose a day when nothing else major has to happen - so you can hyperfocus your heart out until the job is done.

A job done means everything you’re getting rid of is either out of the house (charity shop/ back of the car) or there’s a firm plan for how it will leave, and what you’re keeping has found a home that makes sense for you and your lifestyle.

4/ Choose what you love

Rather than deciding what to get rid of, decide what you want to keep. It’s a subtle shift but it makes a difference.

For the wardrobe, you can ask yourself questions like, Do I feel comfortable in this? Would I buy this now? If the answer is hell no, donate it so someone else can enjoy it.

5/ Start practical

Progress leads to increased motivation, start with areas that don’t hold too much sentimental value. Books, perhaps, or kitchenware. Photos, kids drawings and jewellery may be tougher so you need to strengthen the muscle of letting go before tackling these.

6/ Notice how it makes you feel

When you hold an item in your hand and it’s not clear what to do, tune in to how your body feels. If it creates a sense of heaviness, triggers sad memories, longing for old times or an old you, it might be time to let it go. On the other hand if the feeling is light, happy, inspiring then keep it.

That said - if you have lots of items connected to something positive, then choose one or two of the best and display them or have one smallish memory box. Keeping all the things - the ticket stub, the logoed restaurant napkin, the entire set of baby grows, often results in boxes and piles of things you never see or look at.

7/ Discard duplicates and what ifs

Ask yourself, When did I last use this? Have I forgotten I had this? If it hasn’t seen the light of day in a while, it might be time to let it go. You can borrow most things that are used infrequently.

And while you’re at it. If you’ve got 20 mugs, a bunch of mismatched glasses and 35 pairs of shoes, you might want to think about how many mouths and feet there are in the home and donate accordingly.

We often save things for best, and then the item rarely gets enjoyed. Think about using your best glasses, wearing your favourite shoes and passing on the things that don’t give you the same thrill.

8/ Choose your level of comfort

Stylish homes look great online and in magazines but what really works for you? When you clear an area, and decide what to keep, put things back slowly, arrange them - play around. If you love colour, categorise that way - a rainbow in your bookshelf or wardrobe can be fun. Other options might be arranging by size, purpose or frequency of use. See how it feels in your body. Some people like visual stimulation in their home with a few beautiful eye-catching objects or bright colours, others need neutral colours and a lot of white space. You’ll know when it feels right.

9/ Forget perfection

Decluttering with ADHD isn’t about perfection. We can be prone to all or nothing thinking - but is that really what we need?

If you’re a whirlwind in your home, then inevitably there’ll be times when things end up in disarray. It may even happen daily. The goal isn’t perfection - it’s being able to return easily to a visual landscape that allows you to relax in your home. It’s the reduction of sensory noise so you can settle, the creation of an environment that resonates with you. The less things you have, the easier it is to achieve this.

10/ Finally, get help!

There’s no shame in asking other people to help out. Your family, a friend, a professional. Some people live for decluttering or thrive on helping out and will jump at the opportunity. We can waste a lot of time trying to be good at things that may never be our jam. Enlist support so you can free up your time and energy for what really matters to you. Those are your gifts.

In summary, decluttering with ADHD isn’t about having the perfect aesthetic, it’s about creating a space where your nervous system can settle and your day-to-day routines feel easier.

Letting go of what you no longer need and of other people’s opinions on what makes the perfect home frees you up to feel into what works for you. You can do your home, your way.

I offer coach and clear sessions (phone-based ADHD coaching while you declutter in real-time), and online home decluttering (mentoring, coaching and accountability so that you can declutter and organise your home over a period of 3 - 6 sessions. Email me for more info.

If you’re struggling with ADHD, your GP is a good place to start or visit the following websites for support and information around work, education and health: ADHD UK and CHAAD.