How to Deal with Clutter When You Have ADHD 

Hi all! Carmen here, so glad to see that people are finding this helpful! I saw some people ask about making it so they could fill it out online, and others concerned about creating paper clutter (I hear you on that one!!!). If you want to edit an electronic copy of the worksheet, you can copy it into your own google drive and then it will be your own private copy. You go to file and select "make a copy." If you don't have a google account, then "file, download" should let you open it in a standard word processing program, although it might look a little unsightly (I haven't tested that).

The worst part about clutter is when you start rebuying stuff you misplaced in your own home and cant find it!

Me, watching this in my messy room that I’ve been meaning to clean for days: 👁👄👁

I feel so accepted and understood when listening to you speak. I am ashamed of my mess and paralyzed with fear of the condemnation when reaching out to ask for help. Thanks for encouraging this 61 year old.

"Some level of clutter is inevitable" is so reassuring to hear, I'm actually crying. I just looked around at my morning coffee spot and noticed how messy it is again, but I congratulated myself because it was a lot messier last week before I had cleaned it.

I felt that spinning wheel so hard.

When she talks about the clutter/overwhelm/avoidance cycle, sometimes I do a short-term fix to break that: physically cover the area that's stressing me out, like with a blanket or something, it reduces the "overwhelm" and helps me get started.

This makes me cry because I connect with it on so many levels! "Being the only woman who can't keep the house clean" that's me, and after 38 years I am learning I'm not the only one, and why every book I red, Every method I tried never stuck.

As another woman who gets annoyed with herself for being the only one who can't keep her house clean, I completely relate. I'm so relieved to know that I'm actually not the only one. ♥

When they talked about the clutter being there so long you start to move around it😂😭

As women, we are especially hard on ourselves for not having the perfect, tidy home. I love this idea of some level of clutter being okay.

I've always considered myself a "borderling hoarder". Then I married a neat freak... luckily he's very patiently taught me over the years how to organize, how good it feels to have a tidy home, how everything needs it's own place ect... and I tell him every day how lucky I am to have him lol

0:22 - 0:47 Yes! Exactly how I explained it to my boyfriend! It’s hard to clean or do any task while having adhd(from mom), some ocd(from dad), dissociation due to trauma, and also mal-adaptive daydreaming. People think you’re just lazy and if you try to explain, they think you’re making excuses.

Well this definitely explains the chair in my room of "clothes which have been worn but aren't dirty enough to wash yet" 😅👌

Every surface turns into a nightmare in moments! 😆 I end up using the floor as the table, the tables as drawers, and idkwtf is going on inside those drawers😭❤️😆

As a feng shui consultant, clutter is drummed into our training as being “bad feng shui”’and “negative energy”. I knew it had nothing to do with that and more about how our stories of stuff were impacting how we treated it and ourselves. I always say that piles aren’t the problem, it’s the stagnation of the piles. I love this video for the perspective shift, especially about the comfort to tech item ratio balance!

This helps me understand my wife's needs for her adhd and I'm a proud supportive husband that loves this journey we are on with our kids.

Me: *sees empy space on desk* Nobody: Me: *stacks dishes on spot*

Thanos: I am Inevitable. ADHD: Hold my clutter.

Clutter makes my brain feel terrible, but the clutter-overwhelm-avoidance cycle is SO REAL. Also, I tend to want to fix the clutter when I have other things I absolutely have to do-like when I’m overwhelmed at work. Edit: Clutter in stasis is SUCH a thing. I moved recently and a lot of stuff still doesn’t have a home. There’s a lot of stuff standing in the way of getting everything in place (e.g., I need to set up the cabinet I purchased because the new apartment has way less clutter). Edit edit: I ALSO hate tech clutter. Husband and I have deep disagreements about this, because he likes to have his tech free and accessible, whereas wire clutter makes my brain feel jumbled and chaotic.

My best friend has ADHD, and really messy rooms. I’m a minimalist. He’s always saying we need to clean up (pick a room), which I can help him with. But I get frustrated when it doesn’t stay that way for more than a day. He blames his ADHD. This video helped me understand a little what he’s going through. Thank you.

I'm autistic, but having mess defined as "motion" or "stasis" has been a lightbulb moment.

I'm a professional organizer of 19 years with a lot of ADHD clients and this was so eye-opening for me! Clutter in motion vs. clutter in stasis is going to be so helpful. I think of clutter in terms of active vs inactive, but for some cases, motion vs stasis is more fine-tuned. Thank you! Just subscribed.

As the wife of an ADHD husband, this video was very eye opening. After 35 years together, we basically came to the same conclusions concerning the different kinds of clutter. I happen to be a super organized person, but I had to give my husband space to live life his way. So we created "no clutter zones." This way, I could have my neat spaces, and he could have his places to spread his belonging out (you know what I mean.) He has been working at home since the virus hit, and this has caused some new issues, but we have found solutions for them. We compromise so that we each get to feel good about the space we live in.

I’ve was diagnosed with Generalized Anxiety Disorder as a teenager and I’m actually starting to think that ADHD is much more accurate....I can see why that was the diagnosis as a teenager. Lots of health issues and medical trauma compounded with a bad family situation definitely just appears to be someone riddled with anxiety. But anxiety isn’t a constant. Everything I’ve learned about ADHD so far lines up with my behaviors. I’m very hesitant to actually pursue a diagnosis though. In my experience, any kind of mental health issue (like the anxiety disorder diagnosis) is used against women with Endometriosis as just another way to write us off as crazy. It would be really nice to know that what I’m dealing with is pretty normal though, if it is in fact ADHD.

I've got adhd and i actually figured this out a few years ago. Whenever I obtain a new item, I immediately make a home for it so i know if I'm not using it goes there and if I cant find a home for it, I make one by buying some furniture that helps or coming up with a DIY solution. I have dozens of hooks, baskets and extra shelves around my house because of this and it works pretty well. It also helps me not lose things because they are always in the same place. And for sheets of paper, I have a folder that i just shove all my sheets into immediately I get them so that I can properly sort them out later; although we all know that most of the time that never happens, I'm comfortable knowing that I cant lose the sheets because they are all in one place and usually when the folder gets full I then will spend time filing everything and deciding what's still useful and not. I also always leave an empty space by my door and by my desk as a visual reminder of whether I'm putting stuff away or not and I just have a rule in my head that nothing should be there unless it will move within the next week. Also for my solution to not leaving plates, cutlery and cups everywhere is to only have 1 of everything. If you only have one plate, one cup, one set of cutlery and a few pots and pans then if they're dirty and you want to use them then you have to wash them. Also, it means you can never have loads of unwashed dishes because you don't have many. If you live with other people just make it 1 set of dishes per person and if you plan to have people over you can have extra dishes but keep them in a difficult to reach place so that its harder to get those than it is to wash the dishes. Not being a messy person is kinda my only ADHD "win" so I'm quite proud it; I'm failing at pretty much everything else but at least I can say I'm relatively clean and tidy

My house is a battlefield littered with the corpses of unfinished projects. I think it's time to practice some to-do necromancy on a few things in the name of decluttering.

I almost cried with relief when I heard "we made a work to help you do it". If I put it to "paper" so to speak, it gets done. I don't know WHY, but that's what my brain dose. So having that will almost 100% help me.

This channel is by far the most helpful channel I have ever encountered on RU-vid or the whole Internet for that matter on the subject of ADHD! I have learned more from you than actual doctors. I am so appreciative for you sharing your life and your experience and for how real you are. I was diagnosed with adult ADHD, I cannot tell you how long I spend and how many years I wasted feeling ashamed, dumb, useless, Not to mention suicidal. It was because of the information you provided in this channel that I realized oh dear she’s describing me. You are the reason I sought treatment, you are the reason I have no problem taking Adderall. You have changed my life. Your videos are so jampacked and easy for the ADHD 🧠 to absorb. I don’t go anywhere else for my information because I don’t need to. Many thanks and much love from a very old woman. You’ve changed my life. You might say you saved it. Don’t ever give up doing what you’re doing, we need you out here. Some of us are so alone we feel caged in our brains. Thank you for being a part of setting mine free. I can’t help but cry while typing this. 🌹🕊🥰💜✨🙏❤️🧠🌺

That clutter/overwhelm/avoid wheel doesn't spin fast enough :D

“I spent a lot of my life ashamed of how my ADHD symptoms affected me. I think it’s a lot more helpful to be proud of the steps I’m taking to manage it.” This brought me to tears. I’ve always strived for excellence and perfection and it’s so hard to feel proud of the things that seems to just keep your head above water. Things that NT folks do without thinking. Sure, I have plenty of huge personal and professional achievements, BUT OMG CAN I GET SOME GODDAMN CREDIT FOR MAKING MY BED LIKE 4 OUT OF 7 DAYS LAST WEEK AND ONLY BEING LATE TO WORK ONCE??????? In my brain and to most NT people, these are not things to be proud of, but when the usual is 0/7 and being late most days, I should be proud!

I’m rewatching this video in the middle of the overwhelm phase, and it genuinely makes me emotional to see other people share info like this without judgment. It feels so good to find my people, since I spent most of my life undiagnosed.

Thank you for this. Between burnout, adhd and depression, I’ve turned into a hoarder I think. The clutter in motion vs in stasis is so enlightening! I’ll definitely connect with your guests’ you tube and website.

I became a minimalist and live in a studio apt, and not even that “cured” the clutter. I completely agree that some level of clutter is inevitable, and that’s ok. Excited to check out the worksheet.

I love the way this video is put together. It's so important not to shame the ADHD brain, because shame will create more avoidance, and will just keep the cycle going.

finally, someone whose solution isn't "put away and get rid of everything." thank you so much

This is so perfect. I'm trying to clean so someone can come over

I'm actually dealing with this now! I'm trying to clean my house before I have to focus on classes. The burdens of being a teacher. 🤗

I cannot say that I am clinically diagnosed with ADHD, but this relates to me sooo much. That endless cycle is something I face a lot. The overwhelm and the ignore, I just want my house tidy before the new year!

Your channel has been so helpful for me! I don't have a diagnosis for ADHD (quite a long and expensive process) but I can relate so much to your content and the tips you provide have been helping a lot

I'm a super neat minimalist married to a hyper creative ADHD husband. Finding a happy medium is...an adventure.

Me: with literal tears and my boys asking what's wrong... Because I don't feel so alone or like such a failure at life! Thanks so much for speaking up and creating such helpful content, you are a true blessing! Ive been trying to figure everything out on my own, which is tricky when staying on task seems impossible... So, finding your channel has been a true gift! Can't wait to check out the worksheet, so grateful to your friends !

I hope you realize how important these videos are. This so accurately frames the ping pong chaos of the ADHD mind and background working processes. The executive dysfunction is not a voluntary thing,and the people in our lives who insist that we’re just selectively choosing to “forget” when it’s convenient for us, or to try to get out of important tasks because we’d rather just pass the buck because our ADHD is interpreted as an excuse for someone else to do things for us is almost more debilitating and dispiriting than the disorder itself.

4:55 minutes of useful de-cluttering video followed by 27 seconds of making me cry. Thank you!

My laundry hamper was always "away" in a discreet corner of my room... but my actual laundry was not. I moved the hamper in front of my wardrobe where I most often change clothes and where dirty laundry was naturally accumulating anyway, and my room has never felt cleaner

Ive always wondered why cleaning my room till it's entirely clean and organized never left me feeling happier. I guess it's because a clean big space with white walls makes me hella anxious, making clutter happen even quicker because the clean version of my room makes me feel too out of place. This was so useful!

I have severe ADHD and so does my husband, my son is going through the diagnosis stage but he's obviously adhd and my daughter is adhd/autistic.....I spent HOURS tidying yesterday...today the place is a disaster again....but our home is full of love, laughs, understanding and we try to help each other.

Oh my. I'm now bawling. You definitely have a new biggest fan, and just seeing someone else going through the struggle that is currently causing rifts in my family is so reassuring. I'm really trying!

I de-junked my kitchen junk drawer the other day, and now I’m working on my living room!!! I love the 20/10 cycle of cleaning for 20 minutes and taking a 10 minute break.

When it comes to cleaning the clutter or organizing it I've found having a folding table is great. I set up my folding table then pile it relatively full of clutter that I know doesn't belong where it was before. The first bit is awesome because now the couch or kitchen table is clear and I can tidy or clean them the rest of the way, like wiping it down or fixing the wrinkles on the couch cover. Now it looks clean so it's like instant success, but the table is still messy. But that table doesn't feel so bad because it's like this designated space to be messy. Then I go through the table and then it gets clean, and that can be a lot of work but you're working off the success of seeing the other thing clean so it's very motivating. Best $20 I spent in my life was for that table, lol.

I love this video especially the part about the clutter cycle. For years I’ve been ashamed about how messy my apartment is. I will definitely be taking these tips into account ❤️

Your channel has literally changed my life. I am 51 years old & when I stumbled across your video last fall on how to make your house ADHD friendly, I had an epiphany that I had ADHD! Without knowing it, I had survived with some coping techniques (analog clocks in every room, alarms on my phone, lists for everything), but I’ve always struggled with feeling “less than” with what I now know is executive functioning. I’ve been implementing many of your tips since last fall & want to support your Patreon channel. I know I could dig around & probably figure out how (after millions of distractions!😜)…OR just as here how to sign up! I can NOT express how much gratitude I have for your work. 🙏🙏🙏💝💝💝Please keep us posted on your book. I will definitely be buying copies for myself, family members & friends. I’m a teacher too, so if you have resources I can refer parents to for their children, that would be awesome too. Maybe that’s book #2???😁

I had an issue with junkmail cluttering up my dining room table. My ADHD coach said I should try putting a bin next to the door so when I walk into my house, the junk mail goes right into the recycling bin and never makes it to the table. Its been fantastic.

Does anyone else keep finding more ways to accommodate clutter-in-stasis in order to avoid making decisions about what to keep and what to throw out? I now have shelves that I can't reach because they are behind other shelves.

I am a maximalist, borderline hoarder, and impulse buyer fixated on collecting material things that pertain to my interests. Organized clutter is huge for me. Every countertop showing is my opportunity to decorate a theme of trinkets. Every wall has different theme of things. It is a museum of sentimental trinkets and art in collage. It makes people’s jaw drop. Every corner is my opportunity to store things essential and or hide unpretty everyday items like deodorant and hair spray. It could be ADHD, but my grandparents done the same thing collecting items to the point of maximalism and hoarding. I need my room to be a museum of my interests but annoyed with how much I have at the same time. If I can’t see an essential item in plain sight, I will forget it and face a consequence (like keys, toothbrush, medicine, water)

I just came across your channel not too long ago and I have to say that you make me feel so much better about my ADHD and it's overwhelming how my place can get so cluttered and I also have like PTSD from how messy my house was and the environment that I lived in as a child so having you be there to confidently tell me that it is okay and that it is normal makes me feel so reassured thank you

When you get a little overwhelmed at your clutter and see this video title...👀 Can you see me?

I have a king size bed... that I am currently sharing with: a journal, a pile of clean towels, my purse, 2 cats, couple random things from the store still in bags, and these new pants I bought... Then I stumbled onto this video..... thank you.

I’m so glad you shared that! My mental and physical health have taken a toll because of the organization struggles. I needed to hear this.

The end message made me tear up. Thank you so much for sharing. 💜

I recently "treated" myself to a professional organiser and it has been life changing. She asked me to talk through my systems, and saying them out loud made me realise how little sense most of them made.

My family has been in a huge cleaning/decluttering mood recently, and we've been making some good progress. I've found that an addition to the marie kondo method has really helped me. Figuring out if something brings you more anxiety than motivation. I enjoy being surrounded by books, but seeing a ton of unread books stresses me out. So I moved my books to somewhere I don't have to see them and only move them back into view while reading them or once I've finished them and know I love them. I find that I read a lot more now (and get rid of more). Too many options can be overwhelming.

I could just hug you! Thank you so much for making us feel more normal and for explaining things so well and how to deal with these issues. I’m working on mine.

Thank you so much for your generosity in creating this worksheet.Bless you!

I... just burst into body shaking sobs. You know how something resonates so hard, you can't respond in any other way than to just cry in relief because someone gets it? yeah. that's me right now. I've been trying to clean my apartment for 6 weeks now. and I only have 2 days to do it now, I've put it off so long, and like, everything is clutter in stasis, and I HATE IT.

I try to declutter rooms every morning as a quick routine as I wait to wake up fully. Not a morning person! It gives me a quick feeling of accomplishment and just takes a few minutes if done daily. Just start with one room, declutter it and master doing a quick pickup/put away first thing every morning, then after a week, move onto adding another room the same way. It does make life easier to put stuff away! No more wasting time looking for needed items. And it is much faster to dust and vacuum.

I'm so lucky there are people out there making videos that will one day save me in their future. Found this channel yesterday and hope doesn't feel so heavy today. Thank you.

I’m literally crying from seeing this and can’t wait to print out the worksheet!! THANK YOU!

When this video just came up I was literally JUST on a call with my friend ranting about my clutter in my room WOAH I got quite a bit of likes glad to see I’m not alone 😂😂❤️

My old apartment was a mess, then I moved into a new one, but didn't quite have the space for all my stuff, so I left it in boxes "to unpack later".... One year later, my apartment is still a obstacle course.

Thank you for the worksheets!

Thank you. Still overwhelmed with gratitude every time I watch your videos. Great works here.

ADHD diagnosed for 26 years now and my friends and family have been threatening to call the show hoarders on me... This video is extremely helpful. I’m realizing that I’m not crazy for having tons of my stuff randomly stacked up, but that I just need get some help sorting or getting rid of things. THANK YOU!!!

I got in an argument with my parents about my messy room this week so this is more helpful than you know...thank you.

I am so glad i found this channel. Thank you

Your channel is blessing

I was just almost crying over the huge clutter piles all around my room that I have procrastinated over for months now and then I got notification off this. I got relief. I have lots of stasis clutter around the shelves and on floor, I have got my worktable cleared from it. It is slow progress but progress non the least. I got finally my ADHD-C dg this April and coming around it has been a huge pressure from my shoulders. Now my parents also know and after hige burstout they even understand me, especially my ADHD like mom. I have been your huge fan for 1,5 years now and it feels like coming home to get called your Brains. Thank you, your videos have helped me so much, they are short, easy to follow, interesting, relatable and offer actually working tips. And your voice makes me smile always. I am 21 old woman and only now am I learning most about myself aside being lesbian. Thank you ❤️🙌

Whoa, "Some tools might be unavailable due to heavy traffic in this file." It may be helpful to post a PDF version. Also, everyone saying they were just thinking about this just goes to show how common and nagging this challenge is.

Honestly.. you are the only creator who is actually helpful and posts solutions..not just the problem. ❤ thank you.. .. typing from a very cluttered room

I have got to say, I LOVE your channel! It's not only helpful for me understanding my family members who have ADHD but also for understanding myself. There's a few things I personally connect with but I'm not sure there's enough that I have it myself. And considering how health insurance is something we can't really afford right now too really figure it out, this helps me cope a lot.

I'm planning on cleaning out my room, especially under my bed (my bed has space under it), over the summer so I have a good place for school work next year, so thank you!!!

I have lived 53 years with ADHD. It was not diagnosed until I was 40. For a while just having the diagnosis made things easier to deal with. But now, 13 years on, I still really, really, struggle with the clutter problem. Thank you for sharing.

I was recently diagnosed and have found this channel to be so helpful! I'm 32 and have suspected I've been this way my entire life. This channel helps me to feel normal and not alone. Thank you.

I hadn't realised how helpful this information is Jessica! Thank you!

I love this so much. I'm actually crying because I haven't heard someone else explain what this feels like. I hold so much shame about myself and 'the way that I am', I feel so defeated. I am so appreciative of you sharing your experiences with us and providing this kind of help. I feel like this video was made just for me! I think I have felt that about many of your videos. Thank you for doing what you do, I have so much love and respect for you.

This channel is becoming important to my sanity. Alot of times I feel like im having a mental breakdown. Its nice to something that alleviates that pressure.

I adore this channel, it’s helping me A LOT

This is seriously one of my favorite channels on youtube. Thank you so much!

This video is so comforting. I always look at my house and think “what is wrong with me” and “not good enough”. I’m so over it

This has been one of my biggest issues since the start of quarantine in March. I recently realized it feels even worse becoming don’t really have any decor around my apartment aside from just the clutter from trying to keep sane between shifts at the nursing home.

I really appreciate the brevity of your videos

Thank you! I just found this channel and I’m so happy. I am 57 years old with ADD and most of my life I have felt defective because of it. I think I’ve found my people!

So glad it’s not another “well tidy up then” “life hack” That said, I’m not even at home, I’ve been at work for 5 days...

Thank you for making this channel, i used to feel so ashamed of myself for not being able to get work done like my friends and classmates do, turn in assignment that i actually finished on time and i really appreciate the effort you put into each video you make. My parents dont buy me meds anymore and it's been so hard for me to adjust even tho they stopped buying it over a year ago. I love your channel so much and I love you so much. I hope you continue to grow here on RU-vid and get the recognition you deserve

I am sitting here on lunch watching this video and I am in tears. I feel so less alone and so relieved. Thank you so very much!!

I like that " some level of clutter is inevitable "

This is SO HELPFUL. My girlfriend is so fond of minimalism and a "control freak", I love how clean her house is, even with a cat , but I have ADHD. After moving together we are in an endless conversation of how important it is to put my stuff where it belongs (like I actually know where it belong, when did I even misplaced it and what the heck did I misplaced). It's not even arguments, it's just conversations, because she is trying her best to be patient to me and she is wonderful. But still, MY STUFF IS EVERYWHERE, I'm mentally stressed of my clutters and facing my gf, so I'm trying to avoid both. And obviously both didn't help :P anyway I need to deal with the pile on my desk... now

This channel is a lifesaver 🙂

Thank you. I truly needed this help.

This is a huge help! I am in the middle of moving from one room to the next and had to come to terms with a lot of clutter in stasis in my room. Also I hope you are ok! Seemed the energy was different from the usual so hope u are taking time for yourself and doing well =)