The Ultimate 5-Step ADHD Decluttering Guide
Let’s be real—decluttering can feel impossible when you have ADHD.
The idea of deciding what stays and what goes, all while battling distractions, emotional attachments, and decision fatigue? It’s a whole thing.
But here’s the good news: decluttering doesn’t have to be overwhelming.
In this guide, I’ll walk you through a simple, ADHD-friendly 5-step strategy designed to help you take action without the chaos.
No complicated systems or unrealistic expectations; just easy-to-follow steps to clear the clutter, boost your focus, and create a space oasis you actually enjoy.
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Chapter One: Quick Lesson On What Zones Are
Categories are the rooms in your home: bedroom, bathroom, living room etc.
A zone is a designated area within a room that's set up to help someone with ADHD stay more organized.
A home base is a designated area within a zone in which your item will be stored.
Examples:
Category: Bedroom
Zone: Dresser
Home Base: Top Left Drawer
Category: Backyard
Zone: Shed
Home Base: Top shelf in the shed
Category: Bathroom
Zone: Sink Cabinet
Home Base: Labeled Storage Container (out of 3)
Writing lists is a great way to clear the ADHD mind. I encourage you to write down a list of zones you want to create in your bedroom.
Creating Zones:
An ADHD-friendly bedroom isn’t just about comfort; it’s about functionality. Zones help your brain switch modes effortlessly, reducing distraction and overwhelm.
Sleep Zone: I know this can be (very) hard, but try to keep your bed sacred. No work, no scrolling, just rest. Your brain will learn: Bed = Sleep.
Productivity Nook: A small, dedicated workspace (even a corner) signals “focus time” and minimizes distractions.
Recharge Spot: A cozy chair, weighted blanket, or fidget toys create a space for intentional dopamine refills. You can also choose to work/scroll from this spot if space is limited. See number 3 below.
Chaos Containment: Designate a clutter basket so mess doesn’t spread everywhere.
Why zone works:
Less mental clutter, easier task switching, and no more “Where did I put that?!” moments; because everything has a home base (in its zone).
Make your home work with your brain, not against it!
Chapter Two: The Ultimate 5-Step ADHD Decluttering Guide
Decluttering Tools To Get You Started (optional):
Baskets • Game Board Organizers • Bamboo Drawer Organizers • Clear Bins
Cabinet • Kitchen Utensil Organizer • Under Sink Organizer • Under Bed Organizer
Chapter Three: 3 Last Decluttering Tips:
- Play your favorite playlist or put on a comfort movie you've watched a thousand times—something familiar that won't distract you—while you declutter.
- Set a timer to help you stay on track and keep the decluttering process moving efficiently.
- Start small! Taking on too much at once can feel overwhelming. Stick to one small area to keep things manageable.
I hope these simple, ADHD-friendly tips helped you feel more in control of your space and less overwhelmed by clutter. Remember, decluttering doesn’t need to happen all at once.
Take it one step at a time and go at your own pace. You've got this!