Whether you’re an adult with ADHD or you’re parenting a child with this condition, decluttering can feel like a major obstacle. It can be overwhelming to juggle the mental processes of decision-making, organizing, and staying motivated which decluttering demands. But don’t despair. With the right strategy, patience, and consistent effort, decluttering with ADHD can become manageable and even satisfying. Here is a comprehensive, easy-to-follow guide on how to tackle decluttering with ADHD.
Before you start, understand that ADHD often goes hand-in-hand with difficulties such as procrastination, forgetfulness, impulsiveness, and problems with concentration. While these challenges can make decluttering tough, they can also become assets when used creatively. For instance, the ADHD brain is often at its best when it’s engaged and stimulated, making it excellent at pulling out creative decluttering solutions. Plus, many people with ADHD are great at thinking outside of the box and are willing to try new methods that others might not consider.
Firstly, Planning is crucial. Start by examining the area you want to declutter and setting realistic goals for how you’d like it to look and function. Visualize what you desire the area to look like, and what activities it should support. Is it a calming reading nook? A task-focused home office? A functional, easy-to-navigate kitchen? This vision will guide your decluttering efforts.
Breaking down your project into smaller, manageable tasks can also help with overwhelming feelings. Instead of conceptualizing it as ‘decluttering the house’, see it as a set of mini-missions like ‘tidying the desk’, ‘clearing out the closet’, ‘organizing the bookshelf’. Start with one task, complete it, and then move on to the next. This gives a sense of tangible accomplishment that can fuel motivation.
To stay on track, consider using organizing tools that suit your ADHD brain. These range from basic physical aids like labels, bins, and shelves, to digital tools like reminder apps, timers, or project management software. These tools act as visual cues that prompt action and help maintain order. Digital reminders can be particularly useful in managing time and staying attentive to the task at hand. Set them to remind you to start decluttering, to take breaks, and to stop decluttering.
Speaking of breaks, it’s important to pace your efforts. People with ADHD can easily lose track of time when they’re engaged in an activity, leading to what’s known as ‘hyperfocus’. This can result in mental exhaustion and burnout if you’re not careful. To avoid this, follow the ‘Pomodoro Technique’: Work for 25 minutes, take a 5-minute break, and repeat. Every fourth session, take a longer, 15-minute break. This can help maintain a steady energy level and prevent burnout.
Next, work with your natural attention patterns, not against them. If you notice that you’re more energetic and attentive in the morning, plan your decluttering sessions for that time. If you’re a night owl, set your decluttering goals for the evening. The key is to leverage your peak attention spans to your advantage.
Another useful technique is to use multisensory strategies. If you’re a visual-tactile learner, use vibrant colors and distinct textures to differentiate items and categories. For auditory-kinesthetic learners, playing rhythmic music or listening to a podcast while decluttering can provide background stimulation that helps you stay engaged.
Once decluttered, maintenance is essential., Make it a habit to return everything to its designated place after use. This ‘one-touch rule’ can help prevent the accumulation of clutter. Set a regular schedule for quick decluttering sessions – maybe 15 minutes every evening or an hour every weekend. A consistent routine can be your best defense against a relapse into clutter.
Finally, don’t be hard on yourself. Know that decluttering is a process that requires time, patience, and practice to master, especially when you’re dealing with ADHD. Celebrate small victories and gradual progress. If you encounter setbacks, view them as opportunities to evaluate your approach and make necessary adjustments.
In conclusion, while decluttering with ADHD may seem like a daunting task, it is entirely possible to achieve a well-organized, clutter-free environment with the right strategies. From proper planning to leveraging organizing tools, taking breaks, working with your attention patterns, using multisensory strategies, and maintaining the decluttered space, every step plays a crucial role in this process. Remember to be patient with yourself and take one step at a time.
