When you’re too drained to declutter, start here.
Let’s be real. Some days, getting through breakfast feels like a full-body workout.
When the house is a mess and your energy tank is flashing empty, it’s not that we don’t care. It’s that we literally can’t.
If that sounds like your life, you’re not alone.
Don’t forget to save this pin for later! Trust me, you’ll want to come back to these game-changing tips when executive function is at an all-time low.
Whether it’s your ADHD, your kid’s, or (hi there!) everyone’s in the house, these tiny habits saved me from the chaos. One small win at a time. One room at a time. One deep breath at a time.
No fancy organizing systems here. No color-coded containers. Just real-life strategies that actually work for ADHD brains.
Let’s dive in.
1. Tiny Decluttering = Real Progress (Even if It’s Just One Drawer)
Some days, “decluttering the kitchen” sounds laughable.
But “clearing the junk drawer while I wait for coffee to brew”? That I can do.
Start micro. Seriously. Pick one drawer, one shelf, even one surface. That’s it.
Five minutes of clearing out receipts counts. Tossing broken crayons counts. Those small wins build momentum like emotional snowballing.
Tiny acts of progress tell your brain, “Hey, we can do this.”
🧠Why this works: ADHD brains crave quick dopamine hits. Big projects feel overwhelming. But checking off something small? Instant reward system activated.
2. Use a Timer or Playlist to Make It Fun (Not Forever)
Ever blacked out halfway through organizing a closet? Then re-emerged surrounded by piles of “what even is this”?
Same, friend. Same.
Now I use timers. Or music.
I’ll throw on a 20-minute playlist and just work within that window. Sometimes I stop after the first song. Sometimes I finish a whole section.
Either way, it’s contained. I’m not letting my energy get hijacked for the entire day.
🪩 Bonus tip: Challenge yourself to “beat the clock.” Finish a small area before the timer buzzes. It’s like ADHD meets game night.
3. Set Up a “Box & Banish” Station in Every Room
This changed everything for me.
Instead of making decluttering something I have to plan and prepare for, I made it part of daily life.
I put a small box or bag in each room. Things that need to go (donate, toss, or relocate) just get dropped in.
Found a toy no one plays with? In the box. Discovered a mug I secretly hate? Box time.
No decision spiral. No running to another room. Just out of sight, off my brain.
🧠ADHD tip: Use clear bins or labels. Your brain needs to know what’s what without thinking too hard.
4. The “Poop Rule” for Fast (and Funny) Decisions
This one makes me laugh every time. And it stops overthinking dead in its tracks.
Ask yourself: “If this item was covered in poop, would I still keep it?”
Sounds gross? It is. But it cuts through all the mental noise.
If you’d still want it enough to clean it off, it’s probably worth keeping. If not? Into the donation box it goes.
This trick saves me from spiraling over sentimental mugs, 19 spare charger cords, and clothes I swear I’ll wear “someday.”
✨ Tiny but powerful.
5. End the Day with a 10-Minute Sweep (Or Buddy Up)
Before I collapse into bed, I do a quick sweep. Ten minutes, tops.
Walk through each room. Grab obvious clutter. Toss or drop into the right bin. Reset any chaos.
I do it with a podcast playing. Or with a kid helping. Sometimes even on FaceTime with a friend (hello, body doubling magic!).
It’s not about perfection. It’s about ending the day feeling less behind tomorrow.
This helps when your kid has ADHD too. It models routine, builds calm, and clears out distractions for everyone.
If You’re Still Reading, Here’s the Real Talk
You don’t need a massive burst of energy to change your home.
You just need one tiny action that doesn’t feel impossible.
You’re not lazy. You’re not failing.
You’re living in a brain and body that needs gentler strategies. These habits aren’t just hacks. They’re lifelines for your brain, your energy, and your family.
Even if ADHD runs through your whole house, these little systems help everyone breathe easier. A calmer space doesn’t just look better. It feels better.
You’re not behind. You’re rebuilding.
One room, one win, one spoon at a time.
Got this saved? Come back whenever you need a gentle reminder that small progress is still progress.
You’ve got this. And if today just means clearing out your nightstand?
That’s enough. Let that be enough. 🫶