Let’s just be honest for a second.
If you’ve got ADHD (or think you might), and you’re a mom trying to keep your home from becoming a complete chaos tornado… you’re probably exhausted.
Not just tired. I mean that deep kind of overwhelm that makes your chest tighten when you look around and don’t even know where to begin.
Don’t forget to save this pin for later! Trust me, you’ll want to come back to these tips when the overwhelm hits.
And here’s the worst part.
You DO clean. You DO try. But it never sticks.
It’s like your home resets to disaster mode the minute you let your guard down. And if your kids (or partner) also have ADHD? Multiply that mental clutter by ten.
I’ve been there. Honestly, I still circle back sometimes.
But I’ve found a handful of fixes that actually help. They stick because they’re made for brains like ours.
No shame. No “just be more disciplined” crap. Just realistic, doable wins that helped me feel a little less defeated and a lot more in control.
These aren’t tips for “being perfect.” These are fixes that work even when the laundry’s behind, the kids are melting down, and your executive function took a personal day.
Let’s get into it.
1. Visualize the vibe before you touch anything
Before you declutter anything, pause. Breathe.
Ask yourself:
- What do I want this space to feel like?
- What’s not working right now? What is?
This isn’t fluff. It helps your brain create a clear anchor. So when you get distracted (and you will), you can come back to that vision instead of spinning out.
2. Make a super simple plan
Write out 3 to 5 specific mini-zones.
Not “declutter the bedroom.” That’s doom.
Try “nightstand drawer” or “top of dresser.”
You’re not lazy. You just need smaller on-ramps.
3. Set a 10-minute timer and start with one tiny spot
Literally 10 minutes. That’s it.
Timer on. Pick one drawer or one shelf.
This isn’t about finishing. It’s about building motion.
(That momentum snowballs. You’ll see.)
4. Use the “PEACE” method (yes, it’s a thing)
This one changed my life. It gives your brain structure when chaos is screaming.
P – Pull out and sort
E – Evaluate and eliminate
A – Assign a home
C – Containerize
E – Establish the habit
Write it on a sticky note. Tape it to your fridge. It’s like GPS for ADHD decluttering.
5. Only make the easy decisions first
Don’t sit there for 10 minutes wondering if your kid’s stained Spider-Man hoodie should stay.
Start with the “duh” stuff. Trash, broken things, obvious donations.
That clarity kickstarts everything else.
6. Use labeled boxes to keep decisions simple
I keep four labeled boxes nearby:
TOSS
DONATE
RETURN (to another room)
MAYBE (aka “I’m not ready to deal with this yet”)
Spoiler: the MAYBE box often ends up in the DONATE pile later. But it buys you time without clogging your momentum.
7. Zone out your space
One surface at a time. One drawer at a time.
Example:
- Island
- Cabinets
- Drawers
- Countertops
Chunk it down until it feels laughably manageable. That’s the ADHD sweet spot.
8. Just start. Imperfectly. Right now.
I know, I know. The plan’s not “ready.” The vibe’s not right.
But honestly? 80% of the battle is starting when it’s not perfect.
You’re not behind. You’re just waiting for that first nudge.
9. The “Poop Rule” will change your life
Ask yourself: If this item were covered in poop, would I still keep it?
It sounds gross. It works.
Turns out we keep a lot of junk just because it’s ours. But would we actually go get it again? Probably not.
10. Every item gets a home
No more “homeless clutter.”
If something doesn’t have a place to land, it’s just a future mess waiting to happen.
Keys, chargers, nail clippers, that one pen you like. Everything needs a home, not a maybe-pile.
11. Create “launchpads” at entry zones
A small basket for shoes.
Hooks for bags and jackets.
One tray for your daily chaos.
These spots will save your brain in the morning and stop the spread of clutter across the whole house.
12. “Full hands in, full hands out” rule
When you enter a room, carry something in.
When you leave, carry something out.
If I’m going to the kitchen, I bring the water glass from the nightstand. If I’m leaving the living room, I grab the toy on the floor.
Simple. Life-changing.
13. Reward yourself like a kid
Yes, you need dopamine. And yes, you deserve it.
Clean for 15 minutes? Boom: latte, phone break, favorite show.
Use whatever works. You’re building trust with your brain.
14. Body-doubling = ADHD gold
Declutter with someone, even virtually.
Have a friend on FaceTime while you both clean. It sounds weird. It works like magic.
(Also great with kids who have ADHD. They’ll mirror your focus better when you’re side-by-side.)
15. Avoid emotionally loaded categories first
Photos, keepsakes, paperwork? No thank you.
Start with easy wins: Bathroom junk. Pantry. Random cords drawer.
We’re looking for progress, not therapy.
16. Make your doom piles official
If you know you’ll create a pile of random crap, lean into it.
Designate a basket or tray. Put it there on purpose.
Then commit to clearing it out once a week.
17. Practice the “daily sweep”
Every night, 10 to 15 minutes:
Grab a laundry basket. Walk the house. Collect the chaos.
You don’t have to put it away right now. Just reset the space so morning-you doesn’t want to scream.
18. Let go of the “someday” clutter
You’re not obligated to keep things just because they were expensive, or gifted, or “maybe useful someday.”
Ask: If I didn’t already own this, would I go out and get it?
If not, let it go. You’re not a storage unit.
19. Block the inflow at the source
Want less clutter? Bring less in.
Remove saved cards from shopping sites. Unsubscribe from sales emails.
That 3am impulse haul? Future You doesn’t need it.
Final Thoughts (Real Talk)
These decluttering fixes aren’t about making your home Pinterest-perfect.
They’re about peace. Function. Breathing room.
They’re about making space for the life you’re actually living, not the one you think you’re supposed to have.
And listen…
Even if your kid also has ADHD (or you’re still figuring that out), these shifts ripple outward.
The less chaos in your space, the more calm in your brain and theirs.
You don’t have to do it all at once.
Just one shelf. One drawer. One corner of peace at a time.
You’ve got this. And if today feels hard? Come back tomorrow.
We’re not behind. We’re just starting again.
🧺💛