ADHD and Organizing: Tips for Tackling Clutter

If you or someone you love has ADHD, you know that trying to get organized may require a different approach. Tasks others may find routine — like keeping a tidy home, managing a schedule, or staying focused on a task — feel overwhelming. 

October is ADHD Awareness Month, and I wanted to provide a few actionable tips to make getting organized more manageable for people with ADHD.

Start Small

People with ADHD often feel overwhelmed by the sheer volume of tasks ahead of them, which can lead to procrastination. Start by breaking larger tasks into smaller, more manageable steps. For example, if organizing the entire house feels like too much, focus on just one room, one corner, or one drawer at a time.

Chunking tasks into 10-15 minute increments can help avoid burnout and build momentum​.

This can be applied to other areas of life, such as organizing paperwork or tackling a cluttered desk. By reducing a big task into bite-sized portions, you're more likely to get started — and finish.

Use Timers

Setting a timer signals that there’s an end in sight when a project looks like it will loom on forever. By setting clear boundaries, timers also help reduce distractions and encourage a better understanding of how long tasks actually take.​

Create Designated Spaces for Essential Items

If you’re constantly frustrated by losing track of everyday items like keys, phones, and wallets, create a designated spot for these items. A hook by the front door for your keys and a small tray or bowl for your phone and wallet can help you create a habit of always returning items to the same place.

This simple strategy removes the need for your brain to remember where you put things, reducing stress and making it easier to leave the house on time.

Declutter and Simplify Your Space

Clutter is a major source of distraction for anyone, but it can be even more distracting for people with ADHD. Decluttering your home will remove excess distractions, but remember to start with small areas.

Using clear bins and labeling storage containers can make it easier to see what you have and where it belongs. This eliminates the "out of sight, out of mind" issue that many with ADHD face when things are tucked away in hidden places.

Be Compassionate with Yourself

It’s easy to fall into the trap of negative self-talk when things don’t go as planned or you feel frustrated. Remember, organizing is a skill that can be developed over time, and it's okay if things don’t always go perfectly.

Allow yourself some flexibility and acknowledge the progress you're making, no matter how small​.

Consider Professional Assistance

If organizing feels too overwhelming to manage alone, it might be worth considering help from a professional organizer - like me!

I can assist in decluttering, setting up systems, and creating organizational structures that work for you rather than against you. There are even virtual consultations available, allowing for help and advice from the comfort of your own home.​

It’s easy to feel discouraged if you’re trying to get organized with ADHD, but remember, it is possible! With the right information and support, you can manage the organizational challenges and make space in your brilliant mind for the things you truly love to do.

Feeling completely overwhelmed? I’d love to help! Contact me for a quick chat to learn how it works and see if we’re a good fit.

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Until next time,

Hope