How do I declutter my space when I have ADHD? 

ADHD decluttering can feel like an overwhelming task, especially when your space seems to be filled with constant distractions. For many people with ADHD, organising their home can quickly turn into a chaotic process, where things pile up, and motivation disappears. However, with the right approach, it’s possible to create an organised and functional space that reduces stress and supports your ADHD needs. 

The key to successful ADHD decluttering is using stress-free methods, keeping things simple, and maintaining a space that supports focus. Approaching home organisation in a way that aligns with how the ADHD brain functions will help reduce overwhelm and make the process more manageable. 

Visit providers like ADHD Certify for personal consultations on how to organise your space in a way that works for your unique needs. 

Tips for ADHD Decluttering and Organising Your Space 

Here are some effective strategies for ADHD decluttering: 

Start small with home organisation  

Rather than tackling the entire house at once, start with one room or even one area. Break down the process into smaller, more achievable steps. Focus on one drawer, one shelf, or a small corner at a time. This prevents feeling overwhelmed and makes it easier to see progress. 

Embrace minimalism 

 Minimalism is an excellent way to simplify your space. The less you have, the less you have to organise. Regularly assess what you really need and get rid of things that are no longer useful. Creating a minimalist environment helps reduce visual clutter, which can be especially distracting for people with ADHD. 

Use stress-free methods for organisation  

Rather than relying on complex systems, keep things simple. Use labelled bins, clear containers, or open shelving to make items easy to see and access. Choose stress-free methods that don’t require excessive effort or maintenance, and stick with them consistently. 

Create a routine for regular decluttering 

 Consistency is key to preventing clutter from building up again. Set aside time each week to do a quick tidy-up, sorting through new items that have entered your space. Establishing a regular habit of ADHD decluttering helps maintain an organised space without overwhelming yourself. 

ADHD decluttering doesn’t need to be a stressful, drawn-out process. By using home organisation methods that prioritise simplicity and flexibility, you can create a space that supports your mental clarity and reduces distractions. 

For a deeper dive into the science, diagnosis, and full treatment landscape, read our complete guide to Time management and organisation.