Lesley Spellman, left, and Ingrid Jansen

Ingrid Jansen and Lesley Spellman are the UK’s leading authority on decluttering and organising your home as The Declutter Hub, which boasts a top one percent podcast. They’re also the authors behind the bestselling Bloomsbury book Reset Your Home, Unpack Your Emotions And Your Clutter, Step By Step.

For many people with ADHD, disorganisation and clutter can be a daily source of stress and anxiety – and it can feel really overwhelming.

Having worked with thousands of people over the years, the team at The Declutter Hub has seen how the home environment impacts mental wellbeing.

Clutter is never just about the stuff; it’s about the emotions attached to it and the energy required to manage it.

The emotional journey

Decluttering with ADHD is rarely linear. Setbacks are normal and it’s easy to feel discouraged.

The most important thing to remember is that clutter reflects your life, not your character.

Progress comes in small, deliberate steps – one thought at a time, one room at a time, one item at a time.

Hyperfocus, strong attachments and decision fatigue are common challenges, but they can also be harnessed with the right strategies.

Acknowledging emotions, setting achievable goals and breaking tasks into manageable steps transforms decluttering from a stressful chore into a journey of self-understanding and calm.

More space equals more calm – which means a happier you!

Practical ADHD-friendly decluttering strategies

Less is more

The more stuff you have, the more decisions you face which can be exhausting with ADHD.

Fewer belongings mean fewer choices and less overwhelm. 

You don’t need to be extreme, but simplifying reduces distractions and makes daily life easier to manage.  

Limiting options like only having one type of coffee rather than three cuts decision fatigue and helps overcome the need for perfection.

Set your big-picture goal

Before diving in, clarify what you want to achieve.

Whether it’s having friends over for coffee, transforming a dumping ground into a home office, or starting your day off stress-free, having a clear vision provides a guiding light through the emotional and practical challenges of decluttering.

Break it down

Decluttering is overwhelming when treated as a single massive task.

Focus on one drawer or cupboard at a time, considering your energy, available time and daily demands.

Short bursts of effort are far more sustainable than tackling everything at once. 

Build up your decluttering muscle

Also don’t fall foul if tackling the most overwhelming rooms or areas first.

Start with less emotionally charged areas such as the kitchen, bathroom or linen cupboard.

As confidence grows, move onto trickier zones like books, paperwork, or sentimental items.

Progress gradually to give your brain time to adapt.

Use a timer

Hyperfocus can be a double-edged sword for ADHD brains.

Set a timer for 30-minute sessions and check your energy before continuing.

This prevents overwhelm, gives you a moment to step out of that hyperfocus and keeps the process sensible and positive.

Focus on fun

Engagement is key. Play music, ( listen to the Declutter Hub Podcast!), or gamify the process by ticking off tasks.

Enjoyment helps maintain energy levels and reduces the dread often associated with decluttering.

Tackling emotional attachments

For someone with ADHD, emotions and clutter are deeply intertwined.

Every item prompts the question: do I need it, use it or love it?

These decisions often tap into deeper feelings of guilt, aspiration or sentimentality.

Acknowledging strong attachments is vital.

Success comes when emotions are addressed first and items second.

Reflect on why an object is difficult to release and work through those feelings gently.

Creating a clutter-friendly space

Organisation strategies focus on minimising distractions and maximising accessibility:

Group similar items together to reduce decision fatigue.

Create clearly designated zones for easier navigation.

Use open shelving, transparent boxes, or remove lids where practical to encourage consistent use.

Labeling, colour coding, pictures on toy boxes and visual apps can help, but use them carefully to avoid overwhelm.

Stop clutter before it builds

Be intentional about what comes into your home, whether that’s shopping bags, freebies, or paperwork.

Assign one clear home for essentials such as keys, batteries or chargers.

This reduces wasted time searching in multiple spots.

Daily resets and tidying

Consistency is more powerful than perfection. Incorporate a morning and evening reset, combining tidying, cleaning and completing non-negotiables such as laundry, wiping surfaces or unloading the dishwasher.

These habits make organisation routine rather than an extra stressor.  

The thing that changes the game and makes someone into a ‘tidy’ person is that they typically finish the job.

Putting things away after use (like wrapping supplies after wrapping a gift) prevents piles of unfinished tasks.

Find your motivators

Reflect on any success you’ve had previously.

Did you make great progress when a friend helped, or because you had a deadline like visitors coming?

Try and use that motivation to your advantage. 

Tell a friend, work alongside someone, or promise yourself a treat after finishing a task.

External accountability and rewards boost motivation.

Set External Deadlines

Deadlines help ADHD brains focus.

If you struggle to get moving, create an external reason to finish: invite friends over for dinner, book a charity collection, or schedule a recycling pick-up.

Knowing someone else is counting on you can be more motivating than a vague self-imposed deadline.

Slow down and don’t give up 

ADHD often means you rush from task to task.

Pausing to give yourself time to think helps you complete jobs fully instead of leaving them half-done.

Take time to step back, notice what systems are working for you and tweak anything that feels like it’s too difficult.

If something isn’t working, adjust part of the system instead of abandoning it completely.

How to support someone with ADHD

When helping someone declutter, it’s crucial to allow them the time and space to work in their own way.

You can provide guidance with planning, preparation, and logistics:

Help them clarify what they want to achieve and assess realistic timeframes.

Ensure they have necessary equipment such as cleaning products, bin bags and sorting boxes.

Assist with removing items they’ve decided to let go of, including charity shop or tip runs.

Decluttering isn’t easy for anyone, but understanding the unique challenges that someone with ADHD faces can make the process more manageable and even empowering.

Managing clutter with ADHD isn’t about perfection or spotless homes.

It’s about creating a life with fewer distractions, fewer obstacles, and more energy for what really matters.

Whether that means owning less, tweaking systems, or simply learning to finish the small daily tasks, every step brings you closer to a calmer, more supportive environment and that can make a world of difference to your wellbeing.