Declutter Your Mind: Decluttering Tips for ADHD Management in Adults

A tidy home equals a tidy mind. I STRONGLY believe in this! Decluttering has been a great ADHD management tool for me. It’s helped me mitigate my ADHD symptoms without needing medication; I know a lot of people search for solutions like this. I want to share some benefits of decluttering that I have experienced in my life and some decluttering tips to incorporate in your life. 

Don’t forget to download my free decluttering guide for ADHD so you can have a tidy home!

What You’ll Hear in This Episode

  • Benefits of decluttering your mind
  • 5 decluttering tips for ADHD management

Benefits of Decluttering for ADHD Management

I’ve tried so many things to manage my ADHD. Decluttering has proven to be one of the most effective ways to help me stay focused. I work from home, so I need a neat space to work. If my desk or office is a mess, I can’t stay focused. Decluttering has changed my life, and I hope it does the same for you! 

My Decluttering Guide for ADHD outlines everything that helps me declutter my house so I can focus better. You can download it for free!

1. ADHD treatment without medicine.

Medication can only work so much for ADHD management. If you don’t have your environment tidied, it affects your ability to focus. It helps you focus, but not on the things you need to focus on, like the mess on the floor. 

*I’m not a medical professional. Please consult a doctor before discontinuing medication.

2. Ability to focus and not get sidetracked.

When there’s less noise, there’s better focus. Paralysis by analysis can happen easily. You don’t know what to do first and get sidetracked easily. Decluttering can help prevent this from happening because everything is already organized and in its right place!

3. Develop organizational skills/structure in your normal routine.

You can save so much time and money by establishing a routine and being proactive and efficient. Decluttering allows you to evaluate things and decide if you really need something. It helps you develop organizational skills and helps you be more productive in the future.

Decluttering Tips for ADHD Management in Adults

Now that you know the benefits of decluttering for ADHD management, let’s go over some practical ways you can declutter your home.

1. Eat a whole-food diet.

A whole-food diet can help you manage your ADHD. I mentioned in episode 17 how healthy food helps your brain function better. Sticking to a clean diet can reduce brain fog and keep you focused on the task at hand.

2. Tackle things as a family.

Get some things done together! Delegating can declutter your mind. You’re getting something off your to-do list and giving it to someone who has more capacity to get it done. I love decluttering with my family. We decide together what’s worth keeping. I want to teach my boys how a minimalist lifestyle can help them stay focused.

3. Make a rule that one item comes in, one goes out.

I learned this on HGTV (lol). If you bring something into the house, another thing has to leave the house. It makes you more aware of what you’re buying and how much you really need it. Is this item worth losing something else you have in your home? 

These two items don’t have to be the same size either. If I purchase a new shirt, I might throw away a bag of paper clips I don’t need. It doesn’t need to be the same size, but just getting yourself in the habit of one in, one out can help you keep your house tidy.

4. Make a checklist of the areas in your home/life to tackle.

When you start to declutter, start by tackling an area that’s causing a lot of unnecessary stress and overwhelm. These are some areas I often have to declutter because they take up space in my brain:

  • Closet
  • Pantry/fridge
  • Playroom
  • Garage
  • Car
  • Office

Decide what’s most important and what you can commit to tackling. Remember, it doesn’t do you any good to start a project and not finish it! 

5. Don’t forget your digital files.

Have you ever logged into your computer to work only to get distracted by the hundreds of files on your desktop? Digital files are often overlooked when decluttering, but they can make a huge difference in your productivity. I also mention this in my Organization and Math Guide for students and parents with ADHD. Check it out and let me know what you think. It will also help you organize your digital files and decide what can be deleted.

And that’s all I have for you today! Decluttering has changed my life. I love having a clean and tidy home. I hope these decluttering tips help you organize your home just in time for spring cleaning! 

If you liked this episode, check out…

Episode 4: How I Manage ADHD Without Medication

Episode 13: Home Habits I Live By for a Happy and Healthy Home

Episode 17: Food for Thought: How Nutrition Affects Your Mental Health

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Laila is a Holistic Nutrition Coach and Math Tutor. She is goal driven and mission oriented and is here to support, encourage, and push you towards the results you want, ready to help people of all ages become mission-fit to explore their full potential. As someone with ADHD and dyslexia, she deeply understands the intricate challenges related to creating a new habit and sticking with it. Her online nutrition programs and online math tutoring cater to those with similar difficulties.

To learn more about Laila, or to inquire about working with her, visit

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