ADHD Guide To Minimizing Clutter
ADHD-friendly ways to minimize clutter with strategies that work for our brains.
Anyone living in a space knows that clutter can pile up rather quickly. Without a plan to minimize the clutter, you are stuck with piles everywhere. And our ADHD brains can make it more challenging if we don’t know where to start or get time to focus.
But there are many things to consider when it comes to minimizing clutter with effective strategies. Instead of trying any method to see if it works, let’s focus on ADHD friendly ways that have been effective.
With the right approaches designed for ADHD, you can create a space that feels both organized and supportive of your lifestyle. Here’s how.
Understand How ADHD Impacts Clutter
People with ADHD often face challenges like being distracted by too many things, or impulsively throwing something away because you don’t know where it should go.
These challenges can lead to piles of items, forgotten “to-do” lists, and a home that feels chaotic.
Instead of fighting these challenges, learn to work with them:
Embrace small wins: Recognize that even a tiny bit of progress is a victory. That’s why I love the ADHD Home Reset Workbook. It has easy organizing projects for you to tackle, no matter the mode you are in.
It doesn’t have to be perfect: We have to let go of our perfectionism and know that done is better than perfect. Getting a space organized isn’t going to look like what you see on Instagram. And it shouldn’t. Because you live there!
Break It Down: Set Manageable, Bite-Sized Goals
Large projects can feel paralyzing when you’re already juggling ADHD challenges.
Instead:
Divide and conquer: Choose one small area—a single drawer, a shelf, or a section of your desk—and commit to decluttering that space.
Short sessions work best: Set a timer for 15–20 minutes. Focus on one area until the timer goes off, then take a break. This technique helps keep your focus fresh and your energy intact.
Use your focus to drive decluttering: There are times when you get super hyperfocused and can tackle large spaces. And there are times when just putting a piece of paper in the trash feels like an obstacle. So use that to drive how you declutter. When you get in hyperfocus mode, get stuff done. And when you are not feeling it, do small tasks daily.
Visual Tools: Make Organization Tangible
If your ADHD brain is naturally visual, let’s use that to our advantage:
Clear storage: Use transparent bins or open shelving. Seeing what’s inside means less mental effort tracking where things belong.
Color coding and labels: Bright labels and color-coded storage can quickly guide you back to your system without having to think too much about it.
If your ADHD brain gets overstimulated by visual clutter, let’s use that to our advantage:
Consistent labels: Use bins that are neutral colors and add labels so you know what is inside each bin. Keep the labels consistent so you don’t get overstimulated by lots of things. This will benefit everyone because you can read where things go and limit the visual clutter that can happen with clear bins.
Live with less: Try minimalism. It is an approach to living with a lot less than what we typically see on social media. That means less kitchen gadgets, less clothing, less make-up. When you have less stuff, you don’t have as much visual items to clutter your space.
Create a “Clutter Spot”
Decision fatigue is a real challenge. Instead of stressing about where every item should go immediately:
Designate a temporary spot: Set up a basket, tray, or drawer where miscellaneous items can live for a short time.
Schedule regular reviews: Once a week, revisit the zone and decide what to keep, donate, or toss. This keeps the mess contained and prevents overwhelm.
Build ADHD-Friendly Systems That Stick
No one system fits everyone, especially when ADHD is in the mix. Customize your approach:
Use routines that work for you: A daily 10–15 minute tidy-up routine in high-traffic areas (like the kitchen or entryway) prevents clutter from snowballing.
Simplify decisions: Try a “one in, one out” rule. Every time you add a new item, let go of something old. Fewer choices mean less overwhelm and more consistent organization.
ADHD Home Reset Workbooks: Leverage your ADHD by using a guide to keep you focused while decluttering. This means that you have an action plan without having to plan it out yourself. The ADHD Home Reset Workbook is the perfect plan for you.
Leverage Tools and Support
Staying accountable can make a big difference:
Timers and apps: Utilize digital timers or ADHD-friendly apps that prompt you to focus for short bursts.
Buddy system: Sometimes working with a friend or family member can help keep you on track. Their support may provide that extra push when distractions arise. Use body doubling if needed.
Celebrate Your Progress
Remember, organization isn’t a one-time project—it’s an ongoing process:
Track your wins: Whether it’s a neat drawer or a clutter-free counter, celebrate each step. Recognizing your progress helps maintain motivation.
Adjust and tweak: What works today might need tweaking tomorrow. Allow your system to grow with you as you learn more about what best suits your ADHD needs.
By focusing on ADHD-friendly methods, you’re not just fighting clutter—you’re creating an environment tailored to your unique way of thinking and organizing.
These strategies transform the daunting task of decluttering into a series of manageable, visual, and flexible actions that can lead to lasting change.
