If you’re a mom with ADHD, you’ve probably heard the same advice over and over: “Just declutter!” While decluttering is important, the relationship between clutter and ADHD is far more complex than just getting rid of things. The truth is, clutter isn’t just about stuff—it’s about emotions, decision-making, and the way ADHD brains process our environment.
Let’s dig into the truth about clutter, how it affects ADHD moms, and what you can do to create a calmer, more functional home without feeling overwhelmed.
Truth #1: Clutter Is Overwhelming for ADHD Brains
ADHD brains are highly sensitive to their environment. A cluttered space can create mental clutter, making it harder to focus, relax, or even know where to start.
What to Do Instead:
- Start Small: Tackle one small area at a time, like a single drawer or a corner of the room.
- Use Timers: Set a timer for 10-15 minutes to keep the task manageable.
- Celebrate Wins: Even clearing one surface can make a big difference in how your home feels.
Truth #2: Decluttering Can Trigger Emotional Attachments
For ADHD moms, items often carry emotional significance, which makes decluttering harder. You might hold onto something because it reminds you of a special memory or because you’re worried you’ll need it someday.
What to Do Instead:
- The “Someday Box”: Create a box for items you’re not ready to part with. Revisit it in 6 months to see if you’ve missed anything.
- Focus on Function: Ask yourself, “Does this item serve me now?” instead of focusing on its past or potential future use.
- Give Yourself Grace: It’s okay to feel attached to items. Take your time and declutter at your own pace.
Truth #3: Clutter Often Stems from Decision Fatigue
ADHD brains struggle with prioritizing and making decisions, which can lead to piles of “I’ll deal with it later.” Over time, these piles turn into clutter hotspots.
What to Do Instead:
- The One-Touch Rule: Handle items only once. If you pick it up, decide immediately whether to keep, toss, or relocate it.
- Create “Landing Zones”: Designate specific spots for high-traffic items like mail, backpacks, or keys to prevent clutter from spreading.
- Declutter During High-Energy Moments: Tackle decision-heavy tasks when you’re feeling mentally sharp.
Truth #4: Perfectionism Can Paralyze Progress
Many ADHD moms avoid decluttering because they feel the need to do it perfectly. This all-or-nothing mindset often leads to procrastination and more clutter.
What to Do Instead:
- Progress Over Perfection: Focus on making visible improvements, not creating a Pinterest-perfect space.
- Use the “Done Is Better Than Perfect” Mantra: Remind yourself that any progress is a win.
- Set Realistic Goals: Aim to clear one small area a day instead of tackling the whole house at once.
Truth #5: ADHD Moms Need Systems, Not Just Decluttering
Decluttering is only half the battle. Without systems to keep things organized, clutter has a way of creeping back in.
What to Do Instead:
- Use Simple Systems: Create easy-to-follow routines, like a daily 10-minute tidy-up or a weekly “reset” for high-traffic areas.
- Label Everything: ADHD brains thrive on visual cues. Label bins, drawers, and shelves so everything has a designated home.
- Automate Maintenance: Schedule reminders for regular decluttering sessions to stay on top of the mess.
How This Changed My Home
When I stopped focusing on perfection and started addressing the emotional and mental challenges behind clutter, everything shifted. By tackling small areas, creating simple systems, and giving myself grace, I transformed my home into a space that feels calmer and more manageable.
If clutter has been holding you back, remember: It’s not just about the stuff. By addressing the underlying challenges and using ADHD-friendly strategies, you can create a home that works for you and your family.
Ready to Take Control of Clutter?
I’ve created a free resource: The ADHD Mom’s Decluttering Guide. It includes:
- A step-by-step plan for tackling clutter hotspots.
- Tips for managing emotional attachments to items.
- A checklist to keep you on track.
