ADHD and Clutter: Why It’s Overwhelming and What Can Help
Why It’s Not Just ‘Messy’
You walk into a room. The piles of stuff on the table catch your eye. There’s a bag you meant to unpack days ago, a random sock on the floor, a stack of unopened post, and something sticky on the counter you don’t want to investigate right now.
You feel your whole body tense up.
You don’t know where to start.
So… you don’t.
Sound familiar?
If clutter overwhelms you and you’re living with ADHD, you are not alone. And you’re definitely not lazy, messy, or broken.
You’re just trying to manage a brain that processes space, time, and decision-making a little differently - and that’s okay.
Clutter isn’t just annoying. It’s mentally exhausting.
For many people with ADHD, clutter isn’t just a visual problem - it’s a mental load. Every object your eyes land on sends a message: “You should do something about this.”
Your brain registers those messages all at once, which means walking into a cluttered space can feel like getting shouted at by a hundred silent to-dos.
Here’s what’s often happening:
Visual overwhelm – too much stuff = too many signals = instant shutdown
Object permanence – if you can’t see it, you forget it exists (hello, piles “in view” so you don’t forget)
Decision fatigue – every item is a micro-decision: “keep or toss?”, “where should this live?”, “do I deal with this now or later?”
It’s no wonder your brain short-circuits and opts to scroll or walk away instead.
Let’s talk about the shame
ADHD clutter doesn’t just create stress - it creates shame. You might feel:
Embarrassed when someone drops by unannounced
Guilty for not having “sorted it” yet
Frustrated with yourself for needing to tackle the same mess again
Many of us carry years (or decades) of being called disorganised, messy, chaotic… so we internalise those labels. We start to believe them.
But the truth is, clutter isn’t a moral failing.
It’s not a reflection of how capable, worthy, or grown-up you are.
It’s just stuff. And you’re allowed to unpick it gently, in your own time.
Why typical methods don’t stick
If you’ve ever tried the “clear everything in one weekend” approach, you already know: it often backfires. Here’s why it rarely works for ADHD brains:
We hyperfocus on the big clear-out, but struggle to maintain it
“Out of sight, out of mind” becomes “I don’t know where anything is now”
Most organising systems are made for people who don’t forget things exist when they’re put in a drawer
That doesn’t mean you can’t be organised. It just means you need tools that are designed for your brain, not someone else’s Pinterest board.
So… what actually helps?
Here are a few ADHD-friendly clutter tools to try—no pressure, just ideas:
✅ Use clear containers – so you can see what’s inside
✅ Label everything – even if it seems obvious
✅ Create “staging areas” – baskets or trays for everyday mess (post, keys, chargers)
✅ Build visual reminders – sticky notes, whiteboards, or open shelves
✅ Daily resets – spend 5–10 minutes resetting one area at a time
And if you need a bit of help getting started? You don’t have to do it alone. Inside the Women’s Collective Membership, I offer gentle Activation Sessions - 1:1 body doubling sessions where we work together on whatever’s been piling up. One drawer. One surface. One win at a time. 💛
You don’t have to clear the whole house.
One of the hardest parts of clutter is believing you need to do it all at once.
You don’t.
You can clear one mug. One corner. One “hot spot” that makes you sigh every time you look at it.
Progress doesn’t have to be perfect to count.
And motivation isn’t required - just the tiniest bit of willingness.
Let it be messy. Let it take time. You’re allowed to go at your own pace.
Today, try this:
Pick one thing - just one - and move it. Or sort it. Or bin it.
Not because you should, but because it might make the rest of the day feel 5% lighter.
You are not the mess. You are not the clutter.
You are a human being doing your best with the brain you’ve got.
And if you ever want company while you tackle it? I’m right here.
With kindness & gratitude,
Jo xx
