ADHD Friendly Decluttering and Organizing Tips

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For sufferers with attention deficit hyperactivity disorder (ADHD), staying focused and organized can be a daily struggle. When you add in the distracting world we live in today and the piles of clutter that surround us an even greater challenge is presented. Here are some basic and easy-to-employ ADHD-friendly decluttering tips.

Decluttering tasks can be a real challenge for all of us. Clutter isn’t just the visual distraction of physical clutter because mental clutter usually accompanies it. This is when you feel stressed out because you want to deal with the clutter and because it makes it hard to concentrate on the task at hand, you don't.

It’s important to mention that ADHD symptoms can vary in intensity and presentation and many individuals may have challenges with some areas but not others. Diagnosis and treatment should be conducted by a medical professional, which this author is not.

Decluttering should not be an uphill battle for anyone. Here is a little background about what ADHD is ...generally attention deficit hyperactivity disorder is divided into three types

• inattentive,
• hyperactive-impulsive
• combined type

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Inattentive Symptoms -Trouble with Focus and Organization

• Difficulty staying focused on tasks or conversations, often becoming easily distracted.
• Forgetfulness in daily activities, like losing keys or missing appointments.
• Struggling to follow instructions or complete simple everyday tasks.
• Frequent mistakes or overlooking details in work or assignments.
• Avoiding or procrastinating on tasks that require sustained attention, like paperwork or homework.
• Poor organization skills, making it difficult to plan or manage time.
• Losing things frequently, like your phone, wallet, and car keys.
• Daydreaming or zoning out in the middle of activities.

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How Does Clutter Affect Focus for Those with ADHD

• Visual Overload
  The real challenge of a cluttered space bombards the senses, creating visual noise. People with ADHD often have difficulty filtering out distractions, and a messy environment increases the number of distractions their brain has to process, making it harder to focus on the decluttering session.
• Difficulty Prioritizing
  ADHD affects executive functioning, which is responsible for organizing and prioritizing tasks. Clutter makes it even more difficult to decide where to begin, leading to decision paralysis and procrastination. It’s easy to feel overwhelmed by the chaos of a cluttered space.
• Procrastination and Task Avoidance
  A cluttered environment can trigger feelings of stress and anxiety, making it tempting to avoid tasks altogether. This avoidance creates a cycle where clutter builds up, reducing productivity and focus.
• Sensory Overload
  Too much clutter can overwhelm someone with ADHD by overstimulating their senses. This overload can make it difficult to relax or concentrate, turning everyday tasks into exhausting challenges.
  

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ADHD-Friendly Organization Tips for Task Initiation

• Start Small and Simple
  Decluttering an entire room can feel overwhelming. Start with a small chunk, of manageable areas like a single shelf, drawer, or corner. By breaking tasks into smaller parts, it’s easier to stay focused without feeling defeated by the scale of the project.
• Create Designated Zones
  Organize your space into designated zones for specific tasks or activities. For example, create a study or work zone with only essential items and a relaxation zone free from clutter. This zoning method helps reduce distractions and makes it easier to focus on specific areas.
• Use Clear Storage Solutions
  For everyone and particularly people with ADHD, out of sight can mean out of mind. Use clear containers or open shelving that easily identify what’s stored at a glance. This prevents frustration when looking for items and reduces the temptation to leave things scattered around.
• Implement a Daily Tidy-Up Routine using time management.
  Set aside 5-10 minutes each day to tidy up clutter-prone areas, or whatever time frame works with your schedule. Regular, short bursts of decluttering and organizing prevent messes from building up and becoming overwhelming. Over time, this routine becomes a habit that helps maintain a clutter-free environment.
• Habits
  One of the simplest most helpful things you can do is start replacing not-so-great habits with useful habits. For example replace the habit of dropping your mail or keys wherever they land and engage the One-Touch-Rule. This one change can give you a big bang for your buck!

Photo byMarj Bates

More ADHD-Friendly Decluttering and Organizing Tips

• Limit Distractions with Minimal Decor
  Keep your environment simple and streamlined. Minimize decorations, visual stimuli, and knickknacks in workspaces to reduce distractions and keep your focus sharp. This is how I live. I much prefer the look of space to clutter. Only things I love or are functional make it over the threshold into my home!
• Use Color-Coding for Organization
  People with ADHD often benefit from visual cues, I sure do. Try color-coding files, notebooks, or storage bins for easy identification. This system not only keeps you organized but also makes it easier to prioritize tasks at a glance.
• Label Everything
  Labels can help make organization easier by providing clear instructions about where items belong. Labeling drawers, bins, and shelves makes finding things easier.

I made you 3 sheets of kitchen spice labels to get you started. These are free and you can download here.

Photo byMarj Bates

Create “Maybe” or “Pending” Boxes
For those who find it difficult to part with items, use a 'maybe' box. Place items you’re unsure about into this box and revisit them after a set period of one to six months. If you haven't used the items you likely will not need the items again.

• Realistic Goals
  Do not try to change a lifetime of habits overnight. All you have to do today is commit to try to live a more organized lifestyle. Then one habit at a time start using the suggestions that resonate with you. Let one habit become second nature before adding another. Keep practicing and you will feel better and life may be a lot - or a little at first - bit easier.

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Community and Support

Seek Accountability
Sometimes, organizing and decluttering can be difficult to manage alone. Use the buddy system! Ask a friend or family member to help you stay on track. The buddy system works.

Today there are many online support groups. Our safe and private Facebook group Declutterbuzz has folks from all walks of life who are challenged daily by obstacles.

With consistent decluttering and creating an ADHD-friendly organization system, you can significantly improve your focus and reduce overwhelm. A clutter-free space will give you breathing room and can have a powerful impact on your mental clarity and productivity.

Try implementing some of these tips and watch how they transform your ability to concentrate and get things done.

I found a wonderfully informative website known as CHADD that you may be interested in looking at. Children and Adults with Attention-Deficit/Hyperactivity Disorder (CHADD) was founded in 1987 in response to the frustration and sense of isolation experienced by parents and their children with ADHD.

Photo byMarj Bates

Marj Bates is a life long ridiculously organized declutter-er and artist. Less is more are words Marj lives by in everything she does except collecting dogs. “Dogs are like potato chips! Can’t have just one.” says Marj. Marj wonders if growing up with a fanatically clean Jewish mom means her decluttering and organizational skills are in her blood.

For more Declutter Buzz & Freebies check out our safe and private Decluttering community on our Facebook page. We are a safe and private space of like minded folks tackling this all encompassing clutter thing once and for all. No shame allowed and always a few laughs!

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