Making Mess Manageable - ADHDifference

Decluttering in ADHD-Sized Steps

Decluttering isn’t just about clean counters and tidy drawers. It’s about reducing stress, decision fatigue, and mental load. For professional organizer and ADHD advocate Tina, small steps can lead to big relief. Her key strategy? Time-boxed, bite-sized organizing sessions paired with visual systems that work with the ADHD brain, not against it.

“If you focus for 10 to 15 minutes and get that task done, then you can feel good about what you’ve completed… and maybe even go again.”
— Tina Hazen, ADHDifference

Tina combines her lived experience with ADHD and anxiety with 16+ years of organizing expertise. Her approach blends compassion, practical structure, and a deep understanding of how ADHD impacts our homes, emotions, and executive function.

Why This Strategy Works

ADHDers often struggle with task initiation, working memory, and decision-making — all of which get triggered by mess or disorganization. Add emotional attachment to belongings, perfectionism, or overwhelm, and it’s no wonder clutter can feel paralyzing.

Tina’s method is simple but transformative:

Start small: a drawer, not a room
Use a timer to create urgency and focus
Create visual order (not just hidden storage)
Repeat regularly for momentum and maintenance

This approach breaks big goals into manageable chunks and allows for progress without burnout.

When to Use This Strategy

This strategy is especially helpful when:

You’re avoiding a space because it feels overwhelming
You’ve tried “all day” cleanups and ended up burnt out
You constantly lose things or rebuy items you already own
Your space causes you daily stress or shame

Begin by choosing the one space that would bring the biggest sense of relief if it were organized. Start there. That emotional win fuels motivation.

How to Practice It Daily

You don’t need fancy containers or hours of free time to get started.

Try one of these ADHD-friendly actions:

The 10-Minute Tidy: Set a timer and declutter one drawer, shelf, or surface
Like with Like: Group similar items together so you can see what you have (and stop overbuying)
Create a Landing Spot: Designate a consistent drop zone for keys, bags, and shoes to reduce everyday stress
Use Visible Storage: Transparent bins, open shelves, or labelled baskets help combat object permanence challenges
Celebrate Micro-Wins: One drawer cleared is one less stress tomorrow

Bonus tip: If you get stuck, recruit a body double, someone to sit with you while you sort. Their presence helps regulate your nervous system and keeps you focused.

The Science Behind It

Clutter doesn’t just affect your space, it impacts your mind. Research shows that physical disorganization can lead to increased cortisol (the stress hormone), reduced cognitive performance, and higher emotional reactivity in people with ADHD.¹

Time-limited tasks (like 10-minute organizing sprints) reduce executive function demands and increase task initiation, a known struggle in ADHD. When paired with visual systems and external structure, these micro-actions help bypass overwhelm and build lasting habits.

💬 Final Thought

Decluttering isn’t about becoming a minimalist. It’s about feeling calmer, more in control, and more you in your space.

Tina’s strategy is a reminder that progress doesn’t have to be perfect or pretty. One small, intentional step at a time (and one well-placed basket) can reduce stress, reclaim your space, and remind you that life doesn’t have to feel so messy.

🎧 Listen to the full episode S1E45 here 🎧

REFERENCES

Roster, C., Ferrari, J., Jurkat, P. (2016). The Dark Side of Home: Assessing Possession ‘Clutter’ on Subjective Well-Being