Oftentimes, it just comes down to using the wrong strategies. What works for others—like marathon cleaning sessions—can leave you overwhelmed and stuck.

Maybe you’ve tried traditional decluttering methods and wondered, “Why doesn’t this work for me?” or “How do I even start?”

It can make you feel like a failure.

But today, you’re in luck! I’m going to share a system for ADHD-friendly decluttering that will help you simplify your space, reduce overwhelm, and actually enjoy the process.

​I’ll cover what makes this system ADHD-friendly, how it works, and how you can get started. Let’s dive in!

ADHD-friendly decluttering is a flexible approach to tidying up that focuses on small, manageable steps, visual organization, and immediate wins.

It aims to:

•Reduce overwhelm by breaking tasks into micro-zones.

•Build momentum with quick, visible results.

•Create systems that prevent clutter from returning.

This system benefits anyone who struggles with decision-making, gets easily distracted, or feels paralyzed by the thought of decluttering an entire home. It’s designed to work with your ADHD brain rather than against it.

Ready to try it? Download my Free Decluttering Roadmap to get started. Grab it here..

Why Is ADHD-Friendly Decluttering Important?

Studies show that clutter can increase stress and make it harder to focus—two things ADHD moms already struggle with.

An ADHD-friendly decluttering system solves this problem by:

•Breaking tasks into bite-sized pieces.

•Prioritizing visible areas to create a sense of accomplishment.

•Making it easy to maintain a clutter-free home.

By implementing this system, you’ll:

•Feel more in control of your space.

•Reduce daily stress and distractions.

•Create a home that works for you instead of against you.

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ADHD-Friendly Decluttering Examples

If decluttering feels like an impossible task, don’t worry! Here are three ADHD-friendly methods to help you get started:

Example #1: The Micro-Zone Method

This method involves dividing your space into tiny zones and focusing on just one at a time.

Steps:

Pick a small, manageable area (e.g., one drawer, a single shelf, or a corner of a room).

Set a timer for 10-15 minutes.

Declutter just that area, focusing on visible progress.

Why It Works:

It reduces decision fatigue by limiting the scope of the task.

Quick wins build momentum and confidence.

Example #2: The One-Touch Rule

The One-Touch Rule means dealing with items immediately rather than moving them from pile to pile.

Steps:

Pick up an item and decide: keep, toss, or donate.

If you’re keeping it, put it in its designated spot right away.

If you’re tossing or donating it, place it in the appropriate bin.

Why It Works:

Prevents clutter from shifting around the house.

Keeps the process efficient and straightforward.

Example #3: Visual Organization

This method focuses on making storage solutions visible and intuitive.

Steps:

Use clear bins, open shelves, or labeled baskets for storage.

Group similar items together (e.g., all craft supplies in one basket).

Place frequently used items in easy-to-reach spots.

Why It Works:

Reduces the “out of sight, out of mind” problem common in ADHD brains.

Makes it easier to find and put away items.

Tips for ADHD-Friendly Decluttering Success

To get the most out of this system, keep these tips in mind:

Start Small:

Focus on one micro-zone at a time. Trying to declutter an entire room can lead to overwhelm.

Use Timers:

Set a timer for 10-15 minutes to stay focused and prevent burnout.

Reward Yourself:

Celebrate your progress with small rewards, like a coffee break or a favorite snack.

Be Kind to Yourself:

Remember, progress is better than perfection. Even small steps make a big difference.

Pro Tip:

Take before-and-after photos of your micro-zones to see how far you’ve come. It’s a great motivator!

Start Your ADHD-Friendly Decluttering Journey Today

I hope this guide has shown you that decluttering doesn’t have to be overwhelming. By focusing on small, manageable steps, you can create a space that feels calm, functional, and easy to maintain.

The best way to get started is to pick one micro-zone and set a timer for 10 minutes. From there, build on your progress with the One-Touch Rule and visual organization.

So, what do you say? Are you ready to give it a go?