Your environment absolutely affects your mental health. I know for sure, my ADHD overwhelm is heightened when my home is in chaos. So it makes sense for us to try and keep on top of the clutter whenever we can. There's just the small (huge) problem of our poor Executive Function 😬 but never fear 💪 that's exactly what this article is here to helps you with. Step by step advice to be used in the moment to help do the executive functioning for you 🙌 (You can also follow along in real time with me by listening to this episode of the ADHDFest Podcast✨)
Setting the Stage for Success
Today, I'm tackling my wardrobe, but feel free to choose any area that needs attention—your kitchen cupboards, bathroom cabinets, or even that dreaded doom box full of random items. Remember, we're aiming for improvement, not perfection. Any progress is good progress. If you're feeling stuck in ADHD paralysis, trust me, you're not alone. This morning I was in the same boat. Let's shake it off together. Ready? 5-4-3-2-1. Stand up, shake it out, and let’s get started.
Creating a Ritual for Focus
First, let’s prep. I like to create a little ritual to signal my brain that it's time to focus. For me, it’s tying up my hair and lighting a candle. You might prefer spraying some essential oils or setting up your favourite playlist. It's all about creating a mood that motivates you. Bright light is a must for me, so I work best during the day. If you’re a candlelight kind of person, go for it. This is about what makes you feel good and ready to tackle the task.
Setting the Scene
Next, set the scene. Clear a space where you can make decisions about what stays and what goes. I’m using my bed for this. If you’re in the kitchen, clear a section of the counter. If it’s the bathroom, make some space on the floor. Have your bin bags ready: one for trash, one for donations, and perhaps a special bag for items to sell. The key is not to leave the room. We stay put to avoid distractions.
The Wardrobe Declutter
I’m starting with my wardrobe, but these principles apply to any area you choose. For me, that means pulling out one drawer at a time. Empty the drawer, clean it out (I keep cleaning supplies handy in every room), and then sort the items into categories. For my gym drawer, for example, I’ll sort into leggings, tops, and hoodies. This makes it easier to decide what to keep and what to let go of.
When deciding what to keep, focus on items that you love or that bring you comfort. It doesn’t matter if it’s an old, holey sweater—if it makes you feel good, it stays. On the other hand, get rid of anything you haven’t worn in a while, that’s faded or discoloured, or just doesn’t fit right. For me, I’m only keeping definite "YES"s today.
Visualise Your Goal
Pause for a moment. Close your eyes and envision your finished space. Imagine how it feels to look at an organised, peaceful area. Hold onto that feeling as you work through your items. This visualisation helps keep you motivated and focused.
Practical Tips for Decluttering
As you declutter, sort your items into categories and make decisions based on what you truly use and love. Avoid holding onto things just because they were a bargain or because you might wear them someday. I used to keep clothes in various sizes hoping I’d fit into them again. But I realised that holding onto these items was rooted in a lack mentality. Instead, I’m choosing to believe that if I need those sizes again in the future, I’ll have the means to get them. This mindset shift has been freeing.
Once you've sorted and cleaned each drawer or shelf, consider labelling the areas to remind yourself of your new system. Put things where you naturally look for them. When you're decluttering, setting an appointment with yourself for the next day can be a game changer. Let's say it's Saturday and you’re deep in the decluttering trenches. Set a reminder for Sunday to handle the aftermath. Take those charity bags you get in the mail, for instance. When I receive one with a note saying they'll collect on Wednesday, it immediately prompts me to declutter on Monday or Tuesday night. This helps to ensure that unwanted items actually leave the house, a critical step for many of us with ADHD.
Selling and Donating Items
Now, onto selling items. If you’re planning a car boot sale or listing things on Vinted, schedule it. Don’t just shove things into boxes thinking you’ll sort it out later. More often than not, they turn into "doom boxes," which are worse because you’ve already decided to part with these items. Avoid my mistake from last year by taking those extra steps immediately.
For parents, I’ve got some tips on handling the little ones’ clutter. My six-year-old son, Theo, used to be a decluttering pro. I’d explain how his old toys could make other kids happy, and he’d happily part with them. But as he’s grown older, he’s become more attached. To tackle this, I’ve started hiding items he doesn't use. For example, his massive space tent, which he hasn't touched in ages, was tucked away. If he doesn’t notice its absence after a month, it’s safe to give it away. This approach respects their attachment while keeping clutter at bay.
Embrace Your Decluttering Journey
Now, let’s talk about where you are in your decluttering journey. Are you excited to rediscover forgotten treasures? Clearing out the old makes space for the new, both physically and mentally. And if you follow my podcast, you know I’m all about the law of attraction and manifestation. Decluttering is a foundational step. It’s about creating space for good things to flow into your life.
Denise Duffield Thomas, one of my favorite authors, speaks to this in her work. Decluttering helps set the stage for achieving goals, whether you’re into the mystical side of manifestation or just appreciate the practical benefits. A tidy environment undeniably boosts mental clarity and productivity.
One Area at a Time
As we continue, let’s remember to tackle one area at a time. This is crucial to avoid the overwhelming mess that can halt our progress. For instance, if you’re decluttering your wardrobe, don’t pull everything out at once. Clean one section, categorise what’s left, and only then move on. This method ensures that if you get interrupted, you’re not left with chaos.
The Importance of Follow-Through
At the end of your decluttering session, take those bin bags and donation items out immediately. Don’t leave them by the door. They’ll just become part of the scenery. If you’re donating, fill your car’s boot and plan your next trip to the charity shop. If you’re selling items, schedule your next listing session. This keeps the momentum going.
Celebrate Your Achievements
As we wrap up, take a moment to reflect on your progress. ADHD paralysis and executive function challenges are real, but you’ve spent time decluttering and that’s a win. Reward yourself—maybe with a relaxing break or by diving into another productive task if you’re still feeling motivated. Just remember to stay hydrated and take care of yourself.
Celebrate your achievements. You’ve done an amazing job today. Decluttering isn’t just about tidying up; it’s about making space for a better, more organised life. You’re not alone on this journey. Together, we can create environments that support our goals and well-being.
So, if you're ready to tackle your clutter and make meaningful progress, join me in the Body Doubling Club. Let's get organized together!