The Ultimate Decluttering Guide for Moms with ADHD

As a mom with ADHD, the idea of decluttering can seem more like a dream than a reality. I frequently see the question of how to keep the house tidy with ADHD. I get it—keeping track of stuff when your mind is already a whirlwind isn’t easy. I was never the one to keep my stuff organized as a kid or an adult, for that matter.

But guess what? There’s hope, and decluttering is so important to reduce many of the ADHD symptoms that worsen due to clutter. See, the trick is that you don’t have to do it all at once or have everything perfect right away. This is where conventional decluttering tips don’t work with our ADHD brains. Taking the first step is what counts. In this post, I’ll share practical, manageable tips to help you get started on your decluttering journey without feeling completely overwhelmed. Let’s make organization something achievable, even with an ADHD brain.

Understanding Clutter Blindness

Being someone with ADHD often means living with some level of clutter. Sometimes, it feels like the mess is invisible until it’s overwhelming. That’s why it’s important to understand clutter blindness and how it ties directly to ADHD.

What is Clutter Blindness?

Clutter blindness is when you don’t notice the mess around you because it blends into your daily environment. For moms with ADHD, this can greatly impact our lives. Here’s something you might be familiar with: you walk into your living room, and toys, clothes, and papers are everywhere. Over time, your brain starts to ignore the chaos. This makes it hard to see what needs to be cleaned or organized.

Now think about your daily routine. You might step over the same pile of laundry multiple times without really seeing it. This not only makes your home disorganized but also adds stress. The clutter can make it harder to focus, lead to missed deadlines, and even affect your mood. It’s like trying to find a needle in a haystack—frustrating and exhausting.

How ADHD Exacerbates Clutter Blindness

Like I said earlier, ADHD symptoms make clutter blindness worse and clutter makes ADHD symptoms worse.

1. Poor Working Memory: Ever walk into a room and forget why you’re there? It’s common with ADHD. This poor working memory means you might forget to clean up or organize even when you intend to. As a result, clutter piles up.
2. Impulsivity: With ADHD, you might feel the urge to buy things impulsively. Whether it’s a new toy for the kids or a kitchen gadget, these items add to the clutter. You buy on a whim, but organizing these new items often gets forgotten.
3. Easily Distracted: You’re in the middle of tidying up the kitchen, but then you notice the living room is a mess. You switch tasks without finishing the first one. The result? More unfinished projects and, you guessed it, more clutter.
4. Hyperfocus: This might seem like a superpower, but it can backfire. You get so engrossed in one task that you ignore everything else around you. For instance, working on a craft project can turn your dining table into a disaster zone without you even realizing it, and then you get overwhelmed to clean up the mess.

Understanding these connections helps you see why clutter seems to appear out of nowhere. It’s not just about being messy; it’s how your brain works. Recognizing this is the first step in tackling the clutter and making your home a more organized, peaceful place.

Setting Realistic Goals

When you’re tackling clutter as a mom with ADHD, setting realistic goals is crucial. I know, goal setting can be boring and we fail to meet these goals most of the time. I understand, it’s easy to get overwhelmed, so starting small and creating a schedule can make a huge difference. Here’s how to make it work.

Start Small

It is so important to start with a small area or just a single drawer. Don’t list to your inner impulsive mama to dump the whole room full of stuff onto the floor to sort the whole thing out. It will only overwhelm you and ditch the whole task 15 minutes into it. So just start with a single shelf or a drawer. It’ll help you build momentum and make the task feel less daunting. Clear it out, sort it, and only keep what you need. Seeing even a tiny spot organized can boost your confidence and give a dopamine hit to motivate you to tackle other areas.

Create a Decluttering Schedule

Creating a manageable schedule is your next step. Fit decluttering sessions into your daily routine so it doesn’t feel like a massive, unachievable project. For this, you could use the themed weekdays I’ve discussed earlier. Instead of following the conventional wisdom of setting aside 10-15 minutes each day or picking one day each week dedicated to a specific area, stick to decluttering one area of the house only once a week. This helps us break monotony, which the ADHD brain hates.

For example, Tuesday could be tables day to declutter a few tables. The more you declutter, the easier the process will be the following week. Likewise, make a schedule for the whole week with 15 minute decluttering sessions (here’s where a Pomodoro Timer would come in handy). The goal is to make this habit a part of your life, not a chore that weighs you down. Starting small and scheduling short, manageable sessions will help you gradually bring order to your space without feeling completely overwhelmed.

Effective Decluttering Strategies

Decluttering might sound like an uphill battle, especially for moms with ADHD. But with a few effective strategies, you can turn that mountain into a molehill. Here are some proven techniques to help you get started on your decluttering journey.

The One-In-One-Out Rule

One of the simplest yet most effective decluttering rules is the One-In-One-Out rule which has helped me tremendously. This means that for every new item you bring into your home, you must remove one item. It sounds straightforward, but it can make a world of difference. But it will only stop the current situation from getting worse. Want to take a further step? If you bring in one item declutter 3 items. This will truly reduce your clutter over time.

To maintain balance, you need to remove an item each time you add something new. This not only helps in managing physical clutter but also makes you more mindful about what you bring into your home.

How to implement this rule:

1. New Toys: Bought a new toy for your child? Find an old one to donate.
2. Clothing: Added a new outfit to your wardrobe? Choose a piece you haven’t worn in months to give away.
3. Kitchen Gadgets: Purchased a new kitchen gadget? Part with one you rarely use or have multiples of.

Using the One-In-One-Out rule can help you stay on top of the clutter and prevent your home from becoming too crowded.

Using Pomodoros

When you have ADHD, focusing on one task for an extended period can be challenging. This is where the Pomodoro Technique comes in. This time management method involves breaking your work into 25-minute intervals or 15-minutes which is more tolerable to the ADHD brain, called “Pomodoros,” separated by short breaks.

Here’s how to apply it to decluttering:

1. Choose a cluttered area: Pick a small, manageable space, like a drawer or a desktop.
2. Set a timer for 25 minutes (or 15 minutes): Work solely on decluttering that area for the entire interval.
3. Take a five-minute break: Step away and do something relaxing. Preferably energy giving activities.
4. Repeat: After four Pomodoros, take a longer break (15–30 minutes).

This technique not only makes decluttering more approachable but also helps you stay focused and motivated.

Think Once and Decide

Decision paralysis is a common struggle for moms with ADHD. You might find yourself holding an item, unsure whether to keep it or toss it. To overcome this, adopt a “Think Once and Decide” approach.

When you pick up an item, ask yourself these three quick questions:

1. How often will I use this?
2. Where will I use this?
3. What will I use this for?

By answering these questions, you can make faster, more confident decisions and avoid getting stuck in the decluttering process. Using this technique, I managed to declutter about 25% of my clothes, accessories and shoes. It has made a world of difference, as my wardrobe now only has clothes that I actually wear.

Tips for faster decision-making:

• Set a timer: Giving yourself a time limit can help you make quicker decisions. This could turn in to a game
• Trust Your Gut: If you’re on the fence, chances are you don’t need the item.
• Get Help: Sometimes a second opinion from a friend or family member can make a big difference. I got my husband’s help to declutter my wardrobe, as I trust his sense of style to tell me what suits me the best.

Decluttering doesn’t have to be a daunting task. With these strategies, you can tackle clutter effectively and create a more organized, peaceful home.

Involving the Family

Getting the whole family involved in the decluttering process can make a big difference. Not only does it lighten your load, but it also helps teach kids about organization and responsibility. Here’s how you can make it work:

Assign Age-Appropriate Tasks

Delegating tasks to your children and other family members can turn decluttering into a fun and efficient activity. The key is to give each person jobs that match their age and abilities.

Tips for assigning age-appropriate tasks:

• Young Children (Ages 3-6): Let them help with simple tasks like sorting their toys or putting dirty clothes in the laundry hamper. You can turn it into a game where they see who can tidy up the fastest.
• School-Aged Kids (Ages 7-12): Give them more responsibility by asking them to organize their desks, bookshelves, or even help with sorting out old clothes. These tasks help them learn about space management and decision-making.
• Teenagers (Ages 13+): Teenagers can handle more complex tasks like cleaning their rooms, organizing the pantry, or helping sort items to donate. You can even involve them in projects like rearranging furniture or setting up new storage systems.
• Adults and Partners: Share the load with your partner by dividing larger projects, like decluttering the garage or attic. Talk about each other’s strengths. Maybe one of you is great at sorting while the other excels at organizing. This can help with accountability too.

Make If-Then Agreements:

Create clear expectations with “If-Then” agreements. For example:

• If you pick up all your toys, then you can have extra screen time.
• If you help organize the pantry, then we can bake some cookies together.

This method creates a sense of accomplishment and reward, making kids more likely to participate actively.

Make It a Team Effort

Turning decluttering into a team effort brings everyone together and makes the task less daunting. When everyone chips in, the work gets done faster, and it feels more like a shared mission than a solo burden.

Benefits of making decluttering a collaborative activity:

• Family Bonding: Working together on a common goal can bring the family closer. Use this time to chat, laugh, and share stories, turning a chore into quality family time.
• Shared Responsibility: When everyone pitches in, no one feels overwhelmed. Even little contributions add up to significant progress.
• Teaching Moments: Decluttering as a family allows you to teach your kids about the importance of organization, recycling, and even charity if you’re donating items.

How to make it a team effort:

1. Set Goals Together: Have a family meeting to discuss what needs to be done. Create a list of targets, like clearing out the playroom or organizing the kitchen.
2. Create a Schedule: Agree on a time that works for everyone, whether it’s Saturday mornings or a few evenings each week. Make it a regular part of your routine.
3. Celebrate Successes: Once you’ve completed a task, celebrate together. It could be a movie night, a special dinner, or even just acknowledging everyone’s hard work. Celebrating successes keeps the momentum going and makes the effort feel worthwhile.
4. Stay Positive: Focus on the progress you’ve made rather than what’s still left to do. Encouragement and positive reinforcement can motivate the whole family.

Involving the family in the decluttering process makes it more manageable and enjoyable. Assign tasks that fit each person’s age and ability, and work as a team to make your home a more organized, peaceful place. Stay tuned for more tips on making decluttering a realistic goal, even with an ADHD brain.

Utilizing Professional Help

As a mom with ADHD, the idea of getting organized can feel overwhelming. But you don’t have to do it alone. Utilizing professional help can give you the boost you need to tackle clutter effectively.

Finding a Professional Organizer

Choosing the right professional organizer for your needs is crucial. Not all organizers are familiar with the unique challenges of ADHD, so it’s important to find someone who understands ADHD-specific strategies.

Tips for Selecting the Right Professional Organizer:

1. Look for ADHD Experience: Start by searching for organizers who specialize in ADHD. They should have a good grasp of how ADHD affects organization and can offer tailored approaches.
2. Check Credentials: Make sure the organizer is certified. Look for credentials from respected associations like the National Association of Productivity and Organizing Professionals (NAPO).
3. Read Reviews: Go through testimonials and reviews. Previous clients’ experiences can give you insight into what you can expect. Focus on feedback from clients who also have ADHD.
4. Ask the Right Questions:
   • “What experience do you have working with clients who have ADHD?”
   • “How do you tailor your strategies to suit ADHD-related challenges?”
   • “Can you provide a sample plan of action for a scenario similar to mine?”
5. Have a Consultation: Many professional organizers offer an initial consultation. Use this opportunity to discuss your goals and get a feel for their approach. Make sure you feel comfortable and understood.

Online Resources

In addition to hiring a professional organizer, tapping into online and local resources can offer ongoing support and motivation. These resources provide a sense of community and can keep you encouraged on your decluttering journey.

Online Groups:

1. Facebook Groups: Search for ADHD-focused decluttering groups on Facebook. These groups are full of moms just like you and offer tips, encouragement, and shared experiences. Also don’t forget to join The Focused Mommy – ADHD mom support group on Facebook to discuss your decluttering challenges and wins.
2. Reddit: Subreddits like r/adhd and r/declutter can be invaluable. You’ll find threads that discuss specific struggles and solutions, allowing you to connect with others facing similar challenges.

How to Make the Most of These Resources:

• Stay Active: Participate in discussions and ask questions. The more engaged you are, the more you’ll get out of these resources.
• Share Your Journey: Posting your progress and challenges can not only keep you accountable but also inspire others.
• Seek Accountability Partners: Find a buddy in these groups who can keep you on track. Often, mutual support can make the process less daunting.

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Utilizing professional help, along with online and community resources, can turn the daunting task of decluttering into a manageable and even enjoyable journey. By seeking out expert advice and surrounding yourself with a supportive community, you’ll be well on your way to creating a more organized, peaceful home. Stay tuned for more tips on making decluttering a realistic goal, even with an ADHD brain.

Maintaining a Clutter-Free Home

Keeping your home clutter-free as a mom with ADHD might seem like aiming for the stars, but it’s totally doable with the right strategies. Let’s dive into some practical steps that can help maintain order and make your home feel more serene and organized.

Daily Routines: Small Habits, Big Impact

Starting with small daily habits can make a huge difference in keeping clutter from piling up. The key is to integrate these habits into your regular routine so they become second nature.

Quick Wins for Daily Clean-Up:

• Morning and Night Cleaning: Spend 10 minutes each morning and night tidying up. In the morning, clear away breakfast dishes and wipe down counters. Before bed, do a quick sweep to put toys away and ensure surfaces are clear.
• One Touch Rule: Handle an item only once. If you pick up a toy or a piece of mail, deal with it immediately. Put it in its proper place or throw it away. This prevents stuff from lingering around the house.
• A Place for Everything: Make sure everything has a place, to ensure stuff are not all over the house.
• Daily Blitz: Set a timer for five minutes and see how much you can declutter in that time. Turn it into a game with your kids and make it fun. You’d be surprised at what you can accomplish in just a few minutes.
• Ta Da List: Don’t forget to add your daily decluttering wins to the Ta Da list for that boost of Dopamine.

By introducing these small habits into your daily life, you can prevent clutter from overwhelming your space. Consistency is key. Think of it like brushing your teeth—it’s a small effort each day but has a huge impact over time.

Regular Purging Sessions: Schedule and Simplify

While daily habits keep you afloat, regular purging sessions ensure you don’t drown in clutter. Making a schedule for these sessions can help maintain order without feeling like you need to overhaul your entire house in one weekend.

Steps for Effective Purging:

1. Monthly Declutter Days: Dedicate one day each month to a more intense cleaning session. Focus on one room or even one area in a room. This keeps the task manageable and less intimidating.
2. Seasonal Purges: At the change of each season, go through clothes, toys, and household items. Donate or toss what’s no longer needed. These bigger clean-ups help clear out items that aren’t used frequently.
3. Specialist Time Blocks: Set specific blocks of time for different types of clutter or areas to declutter. Like I mentioned about the themed days above, specific areas or types of clutter could be addressed on a particular day of the week. Eg: Wednesday is waste management day where I clear out my handbag, the fridge and empty the non-perishable waste-bins.

Tips for Staying Consistent:

• Use a Calendar: Mark declutter days and purging sessions on your calendar. Set reminders on your phone to keep you on track. You could use Google Keep for this task.
• Set Goals: Have clear goals for each session. Know what you want to accomplish so you can stay focused and avoid getting sidetracked.
• Reward Yourself: After completing a decluttering session, reward yourself with a small treat. It can be something simple like a relaxing bath or a nice cup of tea.

By scheduling regular purging sessions, you can keep your home from reverting back to a chaotic state. It’s all about making decluttering a recurring part of your lifestyle, rather than a one-time event.

Maintaining a clutter-free home is achievable with the right mix of daily habits and regular purging sessions. These strategies help you stay on top of the mess and create a more comfortable living environment for you and your family. Stay tuned for more tips on making decluttering a manageable, ongoing process, even with an ADHD brain.