ADHD Decluttering for Sanity
Decluttering can be a transformative process that creates a more organized and calming living environment. For people with ADHD, it helps with focus, attention and emotional regulation. Here are some rules and guidelines to help you effectively declutter your home:
1. Set Clear Goals
Define Your Vision: Decide what you want to achieve with decluttering, such as creating more space, reducing stress, or improving organization.
Focus on Specific Areas: Choose one area or room to start with to avoid feeling overwhelmed. It’s easier to tackle small sections at a time.
2. Use the One-Year Rule
Assess Usage: If you haven’t used an item in the past year, consider whether you really need to keep it. Exceptions can be made for sentimental or seasonal items.
Be Honest: Be realistic about whether you will actually use the item in the future.
3. Adopt the “Four-Box Method”
Sort into Four Categories: As you go through items, place them into one of four boxes: Keep, Donate, Sell, or Trash.
Commit to Decisions: Try to make quick decisions and avoid creating a "maybe" pile, which can lead to indecision and clutter.
4. Follow the “One In, One Out” Rule
Maintain Balance: For every new item you bring into your home, commit to removing one existing item. This helps prevent future clutter.
5. Tackle Sentimental Items Last
Start with Easier Areas: Begin decluttering with non-sentimental items to build momentum and confidence.
Limit Keepsakes: Set boundaries on the number of sentimental items you keep, such as limiting them to a specific box or space.
6. Set Time Limits
Short Sessions: Set a timer for 15 to 30 minutes to declutter, focusing on short, productive sessions to avoid burnout.
Take Breaks: Regular breaks can help maintain focus and prevent feeling overwhelmed.
7. Use the KonMari Method
Spark Joy: Ask yourself if each item brings you joy. If it doesn’t, consider letting it go.
Tidy by Category: Instead of organizing room by room, tidy by category (e.g., clothes, books, papers) to see the full extent of your possessions.
8. Be Mindful of Duplicates
Limit Similar Items: Assess if you have multiple items serving the same purpose and decide which ones to keep.
Reduce Excess: Keep only the items you use most frequently and enjoy.
9. Create a Designated Home for Everything
Assign Spaces: Ensure each item has a designated spot in your home to prevent clutter from accumulating in random places.
Labeling: Use labels to make it easy to find and return items to their designated spots.
10. Seek Input and Support
Involve Family: Encourage family members to participate in decluttering, making it a collective effort.
Ask for Help: If needed, consider hiring a professional organizer or seeking support from friends to stay motivated and accountable.
11. Donate or Sell Unwanted Items Promptly
Act Quickly: As soon as you’ve decided to donate or sell items, do so promptly to prevent them from re-entering your home.
Identify Donation Centers: Have a list of local charities or organizations where you can easily donate items.
Conclusion
By following these decluttering rules, you can create a more organized and peaceful living environment that supports your ADHD brain functioning and well-being. Remember, decluttering is an ongoing process, and regularly revisiting these guidelines can help maintain a clutter-free home.
