When you live with ADHD, maintaining an organized space can often feel like an overwhelming challenge. It’s easy to become distracted, misplace important items, and struggle with tasks that require sustained focus. If it isn’t already discouraging that your brain feels all over the place, it certainly feels defeating to look around and see that everything around you is scattered too. Don’t get too down on yourself! I have good news. By implementing a few ADHD-friendly organization strategies, you can not only declutter your physical space but also clear your mind!

Our environments have a powerful effect on how we feel, think, and function. When your space is chaotic, it’s hard to stay focused, productive, and calm. On the flip side, a decluttered space can help you feel more centered, reduce stress, and boost your productivity. Over the years of learning about ADHD, living with it and following organizing gurus online, I’ve gained plenty of decluttering wisdom and experience. Let’s explore some practical tips to organize your space in a way that works for your ADHD brain.

1. Start Small – Tackle One Area at a Time

One of the biggest challenges when decluttering is the feeling of being overwhelmed by the amount of stuff you need to sort through. The key to managing this feeling is by taking it one step at a time. Don’t aim to declutter your entire home in one go—that’s a surefire way to burn out. Simply start small.

Tip: Pick one area of your home to focus on. It could be a cluttered desk, a messy drawer, or even your kitchen counter. Once you clear that small space, stop to celebrate and then continue on! This way, you’ll continue to build up momentum to tackle each successive area.

2. Use Timers to Stay on Track

For those with ADHD, staying on task can be difficult, especially when there are so many distractions. Using a timer is a great way to manage your time and stay focused. Set a timer for 15–30 minutes, and commit to working on your organizing task until the timer goes off. When the time is up, take a break, and then set the timer again for your next task.

Tip: The Pomodoro Technique—working for 25 minutes, then taking a 5-minute break—is an excellent method to stay productive without feeling overwhelmed. It’s perfect for ADHD brains, as it helps you stay focused in intervals without burnout.

3. Group Like Items Together

One of the easiest ways to declutter your space is to group similar items together. ADHD can make it hard to focus on one thing at a time. Organizing your belongings into categories can help create a more logical, simple system. Grouping your items into the same system each time you declutter will make the overall process much less daunting in the future.

Tip: Label containers or bins for specific items like bills, office supplies, or kitchen utensils. When you are searching for something or putting something away in the future, it will be much easier to find because every category has its own designated place.

4. Create a Simple, Consistent System

ADHD brains thrive on routine, so creating a simple system to keep your space organized is key. The more complicated the system, the harder it is to maintain. For my brain and yours, it’s best to keep things straightforward.

Tip: Have an “inbox” for paperwork, a place for your keys, and a designated spot for your phone and wallet. Use clear containers or drawer organizers to keep everything in its place, and stick to a routine of putting things back where they belong. This will also make decluttering less overwhelming and more efficient in the future!

5. Minimize Distractions with Out-of-Sight Storage

Out of sight doesn’t always mean out of mind, but it can help to reduce visual clutter that distracts you. ADHD often makes it difficult to ignore distractions, so reducing the amount of visible clutter in your environment can make it easier to focus. Decluttering your space is a method of cutting off your distractions right at the source. Rather than trying to avoid your distractions, don’t even give them the opportunity to enter the scene!

Tip: Use bins, baskets, or cabinets to hide items that don’t need to be constantly visible. Out-of-sight storage can help keep your space clean without requiring constant attention to every little detail.

6. Set Daily or Weekly Check-ins

Once your space is organized, it’s important to keep it that way. Regular check-ins are a great way to ensure that clutter doesn’t creep back in. Make a habit of doing a quick sweep of your space every day or week to keep things tidy. This way, the mess never builds back up to a point where it is unmotivating or intimidating to tackle.

Tip: Set a reminder to check in with your space at the same time each day—like before dinner or before you go to bed. It doesn’t have to be a huge task—just a quick 10-minute reset at the end of the day can keep everything in order.

7. Embrace the “One In, One Out” Rule

For many of us, decluttering isn’t just about organizing what we have—it’s also about avoiding new clutter from entering our space. One of the best ways to keep your space from getting overwhelmed is to adopt the “one in, one out” rule. For every new item you bring into your space, commit to getting rid of something else.

Tip: If you buy a new book, donate one you’ve already read. If you get a new jacket, donate an old one. This simple system helps prevent clutter from building up over time.

8. Recognize the Holistic Cost of Clutter

So far, we have focused a lot on the benefits of decluttering: a clearer mind, reduced stress, and increased focus. But what about the cost of clutter? There’s a great holistic cost of holding on to things that no longer serve us. Clutter isn’t just a physical problem—it can also take a toll on your mental and emotional well-being.

The holistic cost of excess items can manifest in several ways. It may be the emotional burden of items tied to past regrets, guilt, or outdated memories. These items, even if they don’t take up much space, can create mental clutter that distracts us from the present. You may find yourself stressed, anxious, or overwhelmed by the sheer number of things you need to manage. Decluttering doesn’t just clear physical space—it can also release this mental burden to free up bandwidth.

Tip: As you declutter, ask yourself whether each item adds value or energy to your life. If something feels like it’s weighing you down, it may be time to let go. By clearing the space around you, you’re also clearing the mental and emotional weight that these items carry with them.

Have you ever heard of the KonMari Method by Marie Kondo? Her method is simple and uses one question for selection of items, activities and more: “Does this spark joy?”. Learn more about this simple and inspiring process for decluttering at this link.

9. Embracing Nostalgia and Letting Go of the Past

As we enter different stages of life, it’s common to hold on to items that represent memories of our children, family milestones, or moments we cherish. However, it can also be a struggle when those items, even if full of sentimental value, start to feel like a weight. There’s often a deep sense of nostalgia attached to these belongings—the toys from your kids’ younger years, old clothes, and school projects that carry emotional weight. Letting go of these items doesn’t mean you’re forgetting or getting rid of the past; the memories live on forever.

If you’ve ever looked at an old baby sweater or a school picture and felt a mixture of love and sadness, you’re not alone. The challenge comes in balancing those emotions with the need for a clutter-free space. One way to manage this is by keeping the memory without holding onto every physical object. Consider digitizing photos, creating memory boxes, or simply keeping one meaningful item that represents that phase of life. This way, you can preserve the essence of those memories internally without allowing them to take up excessive external real estate.

Final Thoughts: Organization for Peace of Mind

Living with ADHD doesn’t mean you have to live in a constant state of chaos. By implementing small, ADHD-friendly organization tips, you can reduce clutter, improve focus, and create a space that supports your mental well-being. Remember to take it slow, keep it simple, and create systems that work for you.

The process of decluttering doesn’t happen overnight, but with the right strategies in place, you’ll start to see the benefits over time. A clean, organized space can be a powerful tool to clear your mind, reduce stress, and help you stay focused on what truly matters.

In this blog we focused more on the process of decluttering. If you are interested in learning more about the impacts of clutter on your mental health, check out my blog from last year here.

Decluttering does not have to be a solo sport. I would be so excited to encourage you or even join your team in decluttering your space, freeing up space in your mind, or addressing any other challenges you may be facing in your journey with ADHD. To learn more about my qualifications and connect with me, check out my bio below.

Claudia is an NBC-HWC Board Certified Health and Wellness Coach, the owner of Vibrant Health by Claudia LLC and Virtual Health Coaches LLC. She studied Health and Wellness Coaching at the Institute for Integrative Nutrition where she also completed courses in Gut Health, Hormone Health, and Advanced Coaching. She is a Havening TechniquesⓇ Certified Practitioner and certified 21-Day Sugar Detox Coach as well as a co-author of three Amazon Bestsellers “The Ultimate Guide to Creating Your Soul Aligned Business”, “The Ultimate Guide to Becoming a Successful Soul Professional” and “The Ultimate Guide To Leaving Your Legacy.”

To schedule a time for a free information call click here or join her Vibrant Health Power Community - a free Facebook Group - here.

Declutter Your Space, Clear Your Mind – ADHD-Friendly Organization Tips