Conquering Clutter: How to Live an Organised Life with ADHD

Here at Beyond, we often find that our patients struggle with many of the same symptoms of ADHD, which is one of the traits that makes coping with a potentially debilitating condition a little easier. On the other, our brains are unique to us, which also makes ADHD show up completely differently in each individual too.

One symptom of ADHD that is fairly common is clutter, both mentally and physically. Individuals with ADHD often find keeping on top of housework difficult, putting things away, remembering where they put something and also keeping track of conversations, all of which fall under the umbrella of clutter.

In this guide, we will dive a little deeper into just why those of us with ADHD find it so difficult to keep things organised, how our brains affect our ability to do so and some tips and tricks on how to manage this common symptom.

Understanding the Link Between ADHD and Clutter.

Cluttering is highly common among those with ADHD and can manifest in various ways, including disorganised workspaces and homes, making it difficult to find the thing you're looking for, and it can also manifest as becoming focused on irrelevant details in conversations, making it difficult to stay focused on the intended message. 

The ADHD brain likes to attach itself to things, regardless of whether that thing is relevant, making organisation tough and leading to cluttered environments and worsening mental health. This is due to an impairment in their executive functioning skills, keeping them fixated on items or thoughts that are not immediately relevant during conversations and ultimately leading to challenges with prioritisation and organisation.

How Can ADHD Cluttering Affect Mental Health?

This difficulty in keeping on top of our material things or thoughts and conversations can eventually lead to frustration, overwhelm, stress, and worsening mental health. Everyday conversations with friends can prove challenging when your mind fills with cluttered thoughts or fixates on irrelevant parts of the conversation, leading to a feeling that you're talking about unnecessary points or leading you down tangents that make it difficult for others to follow. This can lead us to feel disconnected from others, heightening a sense of loneliness and dis-ease.

 Struggling with organising physical things can quickly build up until you have a mountain of clothes to sort through, a desk that is covered with documents and files, or a kitchen that is piled high with dishes. Being faced with a huge task like this to complete is enough to put anyone off starting to tackle it, which can lead to overwhelm, anxiety, and impact on productivity, especially if clutter extends into workspaces.

Chronic Disorganisation and Hoarding Disorders.

There is a risk that, if not tackled, ADHD cluttering can lead to chronic disorganisation or even hoarding. Time management, organisation, and prioritisation are daily struggles for those with ADHD, all of which contribute to a build-up of clutter, as items build up over time and create a huge sense of overwhelm with surroundings.

Extreme cases of cluttering with ADHD can result in a hoarding disorder, where an excessive accumulation of items builds up with an inability or unwillingness to discard them, regardless of their value or usefulness. The thought of parting ways with certain possessions can cause a significant amount of distress which poses severe mental health issues and hazardous living conditions.

How to Conquer Your Clutter.

Attempting to tackle your clutter is sometimes easier said than done, especially when one of the big difficulties in having ADHD is making a start. Below are some tips and tricks to help you manage your clutter.

1.        Break Tasks Down.

Instead of heading into decluttering your entire house, break big tasks down into smaller more manageable chunks, such as starting with one room, or even if that feels overwhelming, start with specific drawers or cupboards.

2.        Prioritise Tasks.

Prioritisation is difficult for the ADHD brain, therefore using daily to-do lists can really help with decluttering. Start by creating a daily to-do list ranked by importance and urgency and set realistic deadlines for task completion. Stick to them as much as possible but if you miss one, it’s not the end of the world, move it onto the next day and carry on.

3.        Create Designated Organisation Areas.

One way to find things easier with ADHD is to create designated spaces for your belongings. Use labelled containers, shelves, or drawers for certain items, which in turn can minimise the time you spend searching for them. You can even create smaller spaces around your home for things such as your keys or glasses.

4.        Set Decluttering Time in Your Diary.

In order to stay on top of decluttering, set yourself reminders or block out 15 minutes in your diary every day to declutter one area of your home. Utilising small chunks of time consistently can help towards establishing and stick to a decluttering routine.

How Learning to Declutter can Benefit Mental Health.

There are countless benefits in learning how to declutter with ADHD, not only will it bring about a calmer environment and mind but incorporating decluttering can:

• Reduce Stress and Anxiety – an environment that is free from clutter can help bring a sense of control, promote calmness, and reduce anxiety levels.

• Improve your Focus – improving your space and organising your belongings can help to reduce distractions, which in turn improves your focus and increases productivity.

• Improve Quality of Life – living in a home where your belongings are organised and you know where they are can help foster a sense of accomplishment and self-efficacy, which in turn positively impacts overall well-being.

Beyond Clinics: Comprehensive ADHD Assessment, Diagnosis, and Management.

At Beyond, we understand how difficult dealing with mental and physical clutter can be, after all, our team is made up of clinicians that walk the ADHD path. Our dedicated group of specialists here at your private ADHD clinic in Manchester share a passion for helping individuals with ADHD and our comprehensive and robust ADHD assessment and evidence interventions help you to understand your ADHD symptoms.

If you would like to speak to us about any ADHD symptoms you’re struggling with, don’t hesitate to get in touch. You can book a confidential chat to discuss any concerns here.