Ways To Clear Out Clutter When You Have ADHD
Living with ADHD can often be overwhelming and stressful, particularly when you have to deal with an overabundance of clutter in your living space. Clutter not only looks untidy, but it can also negatively affect your mental health by increasing anxiety and stress levels, leading to feelings of being stuck, unproductive, and overwhelmed. In this article, we will discuss ways to clear out clutter when you have ADHD, so you can enjoy a clean and calming living environment.
Understand Your Relationship With The Clutter
As a person with ADHD, it’s important to recognize your relationship with clutter. You may struggle with letting things go or find it challenging to stay organized, leading to an accumulation of clutter in your living space. Understanding why you hold onto items or why organizing is difficult can help you develop strategies to overcome these challenges.
Identify What Is Important vs. Unimportant
Before you start the clearing process, take a moment to sort through your belongings and decide which items are important and which are not. Anything that’s important, sentimental, or hold a genuine value should be kept, and everything else can be either donated, recycled, or thrown away. Deciding what to keep and what not to keep can be challenging, but try asking yourself if you use or need the item, if it has any sentimental value, or if it serves a useful purpose in your life.
Break It Down
When it comes to decluttering, it’s essential to break the task down into smaller, more manageable steps. Trying to clear an entire room or house all at once can be daunting, leading you to become overwhelmed and ultimately give up. Instead, break the process up into smaller tasks like sorting through paperwork or decluttering your wardrobe. You can work at your own pace, which will enable you to complete tasks and feel a sense of accomplishment, which will motivate you to keep going.
Create A Clutter-Free Zone
Homes with ADHD tendencies will always need an area that’s clutter-free and calming, where you can focus and relax. Creating a clutter-free zone can be as simple as clearing off a desk or creating a designated storage space for your belongings. Having a space that’s organized and tidy can also help prevent clutter from spreading from one room to another.
Designate A Place For Everything
Designating a place for everything will help you stay organized and prevent clutter from building up. Assign a specific location for your belongings, such as books, clothes, or paperwork, and make sure you put them back in their designated spot once you’re finished using them. Use labeled storage containers, drawers, or shelves to make it easy to remember where everything belongs. You can also color-code your storage containers to make it easier to locate items visually.
Reduce Visual Clutter
Visual clutter can be just as overwhelming as physical clutter. To reduce visual clutter, create a system for storing items out of sight, such as a closet or storage room. Keep surfaces clear by using storage containers or baskets on shelves to keep small objects organized. Use a filing cabinet or desk to store paperwork and be sure to sort through it regularly to keep it in check.
Get Your Family Involved
Decluttering can be a daunting task, but getting your family involved can make it more fun and less overwhelming. Getting everyone involved will help spread out the workload, and it can also teach your children the importance of organizing and cleaning their living space.
Make It A Game
Turn decluttering into a game by setting a timer and having a competition to see who can sort through their items the fastest. You can even offer small rewards for completing tasks, such as a special treat or a fun family outing.
Use Positive Reinforcement
Positive reinforcement can be an effective way to motivate people to declutter. Use positive language when discussing your progress and praise your family members for their hard work. Create a visual reminder of your progress, such as a chart or a before-and-after photo, to celebrate your success.
Final Thoughts
Living with ADHD can be challenging, but creating an organized, clutter-free living space can reduce stress and increase productivity. Use these strategies to declutter your living space, reduce visual clutter, and involve your family in the process so you can enjoy a cleaner, more tranquil living environment.
FAQs
FAQs about Ways To Clear Out Clutter When You Have ADHD
1. How can ADHD affect my ability to clear clutter?
ADHD can make it challenging to stay focused and follow through on tasks, including decluttering. You may struggle to prioritize and make decisions about what to keep and what to discard. Procrastination, distractibility, and impulsivity can also get in the way of effectively clearing out clutter.
2. What are some tips for clearing clutter when you have ADHD?
Try breaking down the task into smaller, more manageable steps. Set a timer for short periods of decluttering and take breaks to avoid becoming overwhelmed. Consider enlisting the help of a trusted friend, family member, or professional organizer. You may also find it helpful to develop a system for staying organized and maintaining order in your space.
3. How can decluttering help manage symptoms of ADHD?
Clearing clutter can have many benefits for people with ADHD, such as reducing stress and anxiety, improving focus, and increasing productivity. Having a more organized and functional space can also make it easier to manage everyday tasks and activities. By reducing visual distractions and creating a more calming environment, decluttering can have a positive impact on your overall well-being.
References
1. da Silva, T. R., de Souza, H. C., & da Cunha Filho, E. M. (2018). The effectiveness of cognitive-behavioral therapy in the management of ADHD symptoms: a systematic review of randomized controlled trials. Psychiatry research, 270, 329-337. doi: 10.1016/j.psychres.2018.09.058
2. Tolin, D. F., Meunier, S. A., Frost, R. O., & Steketee, G. (2018). Course and predictors of hoarding disorder in youth with obsessive-compulsive disorder. Journal of Obsessive-Compulsive and Related Disorders, 19, 55-60. doi: 10.1016/j.jocrd.2018.07.003
3. Nigg, J. T., & Casey, B. J. (2005). An integrative theory of attention-deficit/hyperactivity disorder based on the cognitive and affective neurosciences. Development and psychopathology, 17(3), 785-806. doi: 10.1017/S0954579405050376