The Connection Between ADHD and Clutter
Living with ADHD can feel like a constant battle to keep on top of daily tasks—especially when it comes to staying organised. Whether it’s struggling to remember where things belong, getting overwhelmed by piles of clutter, or simply finding it hard to start, clutter and ADHD can go hand in hand. And if you’ve ever felt this way, know that you’re not alone.
What’s more, ADHD is often hereditary, meaning that if you struggle with staying organised, there’s a good chance your children might too. But here’s the good news: with the right systems in place, you can make life a lot easier for everyone in your home.
Why Clutter is Particularly Challenging for ADHD Brains
The ADHD brain works differently from a neurotypical brain. It craves stimulation and is often driven by dopamine—the brain’s “feel-good” chemical. Unfortunately, organising your space doesn’t always provide that immediate dopamine hit, which is why it can feel like such an impossible task.
Instead of seeing organisation as a step-by-step process, people with ADHD can get overwhelmed by the sheer volume of tasks and decisions. This can make starting the process feel almost impossible, leading to procrastination and, eventually, even more clutter.
Setting Up Systems that Actually Work
The key to overcoming clutter with ADHD is creating systems that are simple, consistent, and provide that dopamine hit your brain craves. It’s all about creating easy routines and visible cues that help keep you on track. Here are some practical strategies to help you get started:
Visual Organisation: People with ADHD often benefit from visual organisation because it serves as a constant reminder of what needs to be done. Instead of hiding things away in drawers or cupboards, consider using clear bins, open shelves, or labelled containers. This way, you can see everything at a glance, making it easier to stay organised.
One Space at a Time: Clutter can feel overwhelming, so break it down. Start with one room, or even just one section of a room. Focus on a single task—like decluttering your desk or sorting through a wardrobe—before moving on. This reduces the feeling of overwhelm and gives you a sense of accomplishment, triggering that dopamine release.
Set Timers: If you find it hard to get started or stay on track, set a timer. Give yourself 15 to 30 minutes to focus on one task. Knowing that there’s a time limit can help you focus, and you might even find that once you start, you’ll keep going.
Create “Homes” for Everything: One of the best ways to keep clutter at bay is to make sure everything has a home. Assign designated spots for items like keys, paperwork, toys, and gadgets. Labelling these spots can also be helpful for children, especially those with ADHD, as it gives them a clear visual cue for where things belong.
Dopamine Rewards: Turn tidying up into a dopamine-boosting activity by rewarding yourself when you complete a task. It could be something as simple as taking a five-minute break to have a snack, watching a quick video, or giving yourself a sticker (yes, adults can enjoy this too!). Over time, your brain will associate decluttering with positive reinforcement, making it easier to keep up with the habit.
Helping Your Children Stay Organised
If you have children, they might face the same struggles with clutter as you do, especially if they also have ADHD. Getting them involved in the organising process is key to helping them build lifelong habits. Here’s how you can help:
Make It Fun: Children, especially those with ADHD, respond well to activities that are engaging and rewarding. Turn decluttering into a game—who can put the most toys away in 10 minutes? Or use a reward system where they earn points or stickers for every task they complete. The goal is to make organising less of a chore and more of a fun challenge.
Create Simple Systems: Children, like adults with ADHD, benefit from simplicity. Set up easy-to-follow systems that are visually clear and simple to maintain. For example, use labelled bins for different types of toys, books, or clothes. Having a visible system will help children know exactly where things go and will reduce the frustration of trying to find things later.
Routine is Key: Establish a daily routine that includes small, manageable tasks for tidying up. For example, have a “tidy-up time” before bed where your child spends five to 10 minutes putting away toys and clothes. Building this habit early will help them learn the importance of keeping their space organised.
Teach Them to Let Go: One of the hardest parts of decluttering—whether you’re a child or an adult—is letting go of items. Help your child understand that it’s okay to donate or pass on toys and clothes they no longer use. You could even set up a system where for every new item they receive, they donate one old item to charity.
Body Doubling and Accountability
If you’re struggling to stay motivated, consider trying a technique known as “body doubling.” This simply means having someone with you while you declutter. It doesn’t matter if they’re also tidying up, working, or just keeping you company—the presence of another person can help keep you focused.
For children, this can be a parent or sibling. For adults, it could be a friend or even a professional organiser like me. Working with someone helps hold you accountable and makes the process feel less overwhelming.
Seeking Support is a Game-Changer
Decluttering when you have ADHD is more than just cleaning up; it’s about setting up systems that actually work for your brain. If you’ve never been taught how to organise, or if you find it hard to keep things tidy, getting someone in to help can be a game-changer.
Whether it’s through body doubling, creating visual systems, or establishing new routines, the right approach can make all the difference. And remember—if you need some extra help getting started, I’m here to guide you through it. Let’s create a space that supports your best self.
If you or your family struggle with clutter and need support to create systems that work for you, get in touch for a free 30-minute consultation. Together, we can design a space that works for your life and your ADHD.
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