Decluttering with ADHD: Simple Steps That Actually Work

Decluttering with ADHD can feel like climbing a mountain in flip-flops. You’ve probably tried before—maybe more than once. You started with good intentions, maybe even cleared a drawer or two… but then felt completely stuck, overwhelmed, or distracted by something shinier (or snackier).

Sound familiar? If so, you’re not alone. Decluttering with ADHD isn’t about willpower or discipline. It’s about creating systems that actually work with your brain instead of against it.

I work with women just like you who have beautifully busy brains and big hearts, but feel buried in mess. Here’s what I’ve learned: if you’ve “failed” at decluttering, it’s not because you’re broken. You just haven’t been given the right tools for you. Let’s fix that.

Start Smaller Than You Think Makes Sense

I know, I know. You want to do it all today. But if you’ve got ADHD, the faster you rev that engine, the faster you’ll burn out.

Instead, pick a micro-task. Not a room. Not even a whole drawer. One category. One decision. One five-minute window. That might look like:

  • Throwing out 3 expired condiments.
  • Folding one pile of washing.
  • Decluttering just your reusable shopping bags.

Set a timer if that helps. Walk away before you’re mentally drained. This is about building trust with yourself that you can do this.

Use the Body Double Effect to Declutter with ADHD

You don’t have to do it alone—and honestly, you probably shouldn’t.

When someone else is in the room (virtually counts!), you’re more likely to stay on task. That’s why I run Side-by-Side Sessions: virtual co-working spaces designed for exactly this kind of support. There’s no judgment. Just quiet accountability, shared progress, and plenty of “Look! I did the thing!”

If you can’t join a session, call a friend, prop up your phone, or even ask a pet to supervise (seriously, it helps).

Decluttering with ADHD and Decision Fatigue

ADHD brains do a lot of behind-the-scenes processing. That means by the time you get to a box of random cables, your mental energy might already be toast.

Instead of asking, “Should I keep this?” over and over, flip the script:

  • “Would I buy this again?”
  • “Have I used this in the past year?”
  • “Does this support the life I’m trying to create?”

When you use consistent criteria, you reduce the cognitive load—and those tough calls get easier.

Want a deeper dive into how ADHD impacts decision-making? This article from ADDitude is a great read.

Create a Visual Win

Our brains love novelty and progress. So create a space you can actually see your success.

Instead of stuffing things into a cupboard, clear one surface—maybe your bedside table, your desk, or that patch of kitchen bench you can never find. Then protect that space like a little sanctuary.

It becomes a visual anchor, a reminder that change is possible, even when everything else feels messy.

How to Reset While Decluttering with ADHD

One of the biggest shifts I teach through my D.C.L.T.R. framework is this: your goal isn’t perfection. It’s progress you can repeat.

That means resets. Small ones. Often.

Think: a 2-minute reset after dinner, a once-a-week tidy tray to catch stray items, or a Sunday night sweep of your favourite spaces. You don’t need to start from scratch every time. Just gently bring yourself back to your vision.

If you fall off the wagon, you don’t need a dramatic comeback. You just need the next gentle nudge.

You’re Not Lazy. You’re Learning.

If nobody has said this to you lately, let me:

You’re not lazy. Your brain just works differently. You’re allowed to need help. You’re allowed to take your time. And you’re absolutely capable of creating a home that feels calmer and kinder.

You’re doing better than you think. One decision, one drawer, one supported session at a time.

💌 Want more support?

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