Hello Reader,
How is it after the middle of February already? I’m seeing ads for spring bulbs and cleaning. All this has me thinking about Spring Cleaning again.
Over the years with coaching, I’ve had a lot of conversations about cleaning and maintaining spaces. A couple of things that people don’t seem to make a distinction about is that there are at least 2 phases, possibly 3. 1: decluttering is different than 2) maintaining a space. Maintaining is a combination of frequentish picking up and then also deeper cleaning.
Starting Fresh: A Guide to Decluttering for Adults with ADHD
Living with ADHD can make home organization feel like climbing a mountain. Many of us have tried to implement beautiful organizing systems we’ve seen online. Often complicated or keep things out of line of sight. Sometime this leads to overwhelm and discouragement when we can’t maintain them. Here’s the truth: we often have more things than we have space for. You can’t easily organize when there’s not enough space for it all.. That’s why decluttering needs to come first.
Why Declutter Before Organizing?
When you live with ADHD, decision-making can be exhausting. Each item in your space demands a decision: keep, donate, trash, or relocate. By tackling decluttering first, you reduce the number of items you’ll eventually need to organize and maintain. This means fewer daily decisions and less cognitive load in the long run.
Pick a section of a space or room to work on. Maybe even a box or shelf. You don’t need to do it all at once and may get overwhelmed if it’s too much. Cover up part of it so you’re only looking at one bit of it. Use the out of sight out of mind to your advantage here!
The Energy Economy of Decluttering
Let’s be honest – decluttering can be a lot of work. With ADHD it is extra energy-intensive work. Each session requires: - Executive function for decision-making - Emotional energy for letting go - Physical energy for moving items - Mental focus for staying on task
It’s perfectly okay if you can only work in 20-minute bursts or need to spread the process over weeks or months. This isn’t a race, and taking breaks is essential for preventing burnout. If you work for longer sessions, pay attention to your body and energy! Eat a snack, drink water, and evaluate how your energy is doing. Find your cheerleaders and share your wins (progress). Consider body doubling or working with someone else. Understand why you’re doing this. Motivation matters. You don’t need to do it perfectly.
The Macro-to-Micro Approach
Rather than getting lost in the details immediately, start with macro sorting:
First Round: Macro Sorting
Think big categories: - Definite Keep - Definite Donate/Sell - Definite Trash - Need to Think About
Don’t get caught up in the “Need to Think About” pile yet. Simply sorting into these broad categories creates visible progress and builds momentum.
Second Round: Micro Sorting
Once you’ve completed the macro sort, tackle the “Keep” and “Need to Think About” piles with more specific categories: some ideas - Seasonal items - Daily use items - Sentimental items - Reference materials
Creating Sustainable Systems
While organizing systems are helpful, remember that with ADHD, simpler is often better. The best system is one that works for YOU. Meaning you can maintain it with minimal effort. Consider: - Using clear containers so items are visible - Keeping frequently used items easily accessible
Help yourself maintain: - Implementing a “one in, one out” rule -Work some “maintenance time” into your decluttering work.
Remember:
Your space doesn’t need to look Instagram-perfect. The goal is to create an environment that supports your daily life and reduces cognitive load. Take breaks when needed, celebrate small victories, and be patient with yourself through the process.
Have an amazing rest of your month!
Coach Amy
ADHD and Wellness Coach
