How can I manage clutter with ADHD? 

Clutter is a common challenge for adults with ADHD, often building up because the brain works differently when organising, prioritising, and maintaining routines. According to the NHS, people with ADHD may feel easily overwhelmed, forget where items belong, or struggle to follow structured tidying plans. These difficulties reflect executive functioning differences rather than poor motivation. 

Executive function and overwhelm 

Planning, sequencing, and working memory all play a role in keeping spaces organised. Research from PubMed on working memory and organisation shows that adults with ADHD often find it harder to remember steps, manage systems, or maintain routines. Emotional overwhelm and decision fatigue can then make tidying feel even harder, especially when clutter has already built up. The NICE NG87 guideline recognises these challenges as part of the functional impact of ADHD. 

Practical strategies that help 

Breaking tidying into small, manageable tasks can reduce overwhelm. Micro-tidying one shelf, one drawer, or one surface at a time makes progress more achievable. Visual organisation systems such as labels, colour-coding, and open storage help reduce decision-making and support memory. External structure also helps: timers, reminders, and scheduled routines create consistent cues to tidy. Techniques like body doubling can increase accountability and momentum.  

CBT for ADHD and coaching can support planning skills and reduce avoidance. Stimulant or non-stimulant medication may also improve attention and follow-through when appropriate. Private services such as ADHD Certify offer assessments and medication reviews aligned with  NICE NG87 guideline. 

Key takeaway 

Clutter in ADHD is linked to executive functioning and emotional regulation differences, not lack of effort. With structured tools, visual systems, and supportive routines, managing clutter can become far more achievable. 

Avery Lombardi, MSc

Author

Avery Lombardi is a clinical psychologist with a Master’s in Clinical Psychology and a Bachelor’s in Psychology. She has professional experience in psychological assessment, evidence-based therapy, and research, working with both child and adult populations. Avery has provided clinical services in hospital, educational, and community settings, delivering interventions such as CBT, DBT, and tailored treatment plans for conditions including anxiety, depression, and developmental disorders. She has also contributed to research on self-stigma, self-esteem, and medication adherence in psychotic patients, and has created educational content on ADHD, treatment options, and daily coping strategies.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the author's privacy. 

Dr. Rebecca Fernandez, MBBS

Reviewer

Dr. Rebecca Fernandez is a UK-trained physician with an MBBS and experience in general surgery, cardiology, internal medicine, gynecology, intensive care, and emergency medicine. She has managed critically ill patients, stabilised acute trauma cases, and provided comprehensive inpatient and outpatient care. In psychiatry, Dr. Fernandez has worked with psychotic, mood, anxiety, and substance use disorders, applying evidence-based approaches such as CBT, ACT, and mindfulness-based therapies. Her skills span patient assessment, treatment planning, and the integration of digital health solutions to support mental well-being.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the reviewer's privacy.