For so many of us living with ADHD, clutter isn’t just about a messy room or a stack of paperwork—it’s something deeper, something that feels directly tied to how we experience stress and even how we process the world. And if you’re an adult woman who didn’t get diagnosed until later in life, you may have found yourself tangled in an overwhelm of clutter, wondering, Is it just me, or is this an ADHD thing?

This blog dives into the conversation that we (Ruth and Rachael) discuss in our podcast, ADHD-Women Exploring the Neuroverse. We share what we understand about the relationship between clutter and ADHD, breaking down the complexities of how our brains react to clutter and why decluttering isn’t as simple as "just getting organized." Instead, we explore ways to approach clutter that are ADHD-friendly and emphasize self-compassion and practicality.

The Relationship Between Clutter and ADHD Stress

The clutter that builds up around us affects more than just our physical space—it can create an overwhelming sense of emotional clutter. For many of us, clutter isn’t a sign of laziness; it’s an indication of our mental load. In our podcast episode on this topic, we chatted about the connection between external order and internal calm. My co-host Ruth Acland brought up an interesting point from Gretchen Rubin’s book, Outer Order, Inner Calm. While the book isn’t tailored for ADHD, the research shows a fascinating link between a more organized space and reduced stress.

The key is finding a balance that works for you, especially if you’re someone who doesn’t naturally connect to traditional “clutter-free” methods. As I shared on the podcast, “There are going to be things that you take that work, and there are going to be things that you take with a grain of salt.” We can embrace what resonates and discard the rest without guilt.

Clutter Sensitivity vs. Clutter Blindness

When it comes to clutter, ADHD brains tend to fall on two opposite ends of a spectrum: clutter sensitivity and clutter blindness. For some, the sight of clutter is so distracting that it’s impossible to focus, while others genuinely don’t notice it piling up. This concept of clutter blindness was a big focus on the podcast because it’s such a shared experience. Living with ADHD often means being either hypersensitive to clutter or completely oblivious to it until it reaches a tipping point.

In my experience, I can be “blind” to my own clutter but can’t ignore it when I’m looking at someone else’s! Having this awareness of your clutter preferences can help you set realistic boundaries for managing your space.

As Ruth mentioned on the episode, “Some days I do, some days I don’t. It’s about taking the pressure off.” And isn’t that so much of what ADHD management is all about? Embracing imperfection and working with your brain rather than against it.

Body Doubling as a Tool for ADHD Productivity

One of the more practical tools we discussed is body doubling—an approach that involves working alongside someone, even virtually, to increase focus and motivation. The power of body doubling comes from the accountability and energy that comes from being in sync with someone else, making it easier to tackle tasks that feel impossible alone. It’s an approach that I’ve found personally helpful, especially when it comes to bigger cleaning and organizing projects.

If you’re tackling your own ADHD clutter and feeling stuck, consider finding a friend or hiring a virtual “body double” to work with you. The idea isn’t necessarily to create a perfect, spotless environment but to have a supportive experience as you start clearing the chaos.

Emotional Clutter: The Invisible Load

Beyond the physical clutter in our homes or on our desks, there’s an invisible load we carry—emotional clutter. This includes things like unresolved emotions, unfinished tasks, and even worries about “not doing enough.” Emotional clutter can keep us in a perpetual state of overwhelm, especially if we’re not able to recognize it as part of the problem.

During the podcast, Ruth shared her process of letting go of perfectionism around household tasks. She described this as, “Helping to reroute neural pathways,” which allows for a kinder, more forgiving way of engaging with our space. Releasing the need to “do it all” is not only a relief but is actually beneficial for creating a more sustainable routine for yourself.

Managing Clutter in a Way that Suits Your Brain

The reality is that not every tip or strategy is going to work for everyone. It’s about trial and error, figuring out what actually feels achievable, and letting go of methods that just don’t work for you. For instance, some people swear by Marie Kondo’s “spark joy” method, but as I pointed out in the podcast, “I absolutely detest the whole concept.” For some of us, it’s less about joy and more about practicality—keeping only what’s essential and finding a place for the rest without the pressure of perfection.

Practical Tips for Reducing Clutter Overwhelm

1. Start Small and Build Slowly
   Tackling an entire room may feel impossible, so break it down into small, manageable sections. Start with a drawer or a corner, and work from there. This is especially useful if you struggle with clutter blindness, as smaller areas are easier to focus on.

2. Create a “Clutter-Free Zone”
   Establish one place in your home where clutter is off-limits, even if it’s just a small corner. Having one clear area can be mentally refreshing, and it can give you a quick retreat when clutter in other areas starts to feel overwhelming.

3. Set “Future Self” Up for Success
   Whenever you’re able to, tidy up with your future self in mind. It doesn’t have to be perfect, but having some small wins, like an organized drawer or decluttered counter, can make future tasks feel less daunting.

4. Embrace Body Doubling for the Harder Tasks
   If you find it helpful, reach out to a friend, family member, or even a virtual body double. The companionship and accountability can help make even the most overwhelming tasks more manageable.

Wrapping Up: Finding Your Own Path to ADHD-Friendly Clutter Management

Clutter is a challenge for many adults with ADHD, and the first step to managing it is to recognize that we all have different needs and preferences. There’s no “one-size-fits-all” approach, but there are ways to make it easier. Whether it’s creating specific clutter-free zones, practicing self-compassion, or setting up systems that work with your brain, you’re already on the right path just by exploring what works best for you.

If you enjoyed these insights, you’ll find even more in this episode of our podcast, where we break down strategies, share personal experiences, and laugh through the trials and triumphs of ADHD clutter. Listen now to keep building an ADHD-friendly approach to your space, one small step at a time.

Still having a hard time getting the clutter sorted? Creating plans for projects, tasks, and goals is my superpower!