I’m not going to lie to you. It will be difficult to start decluttering your home with ADHD if you’re not used to doing it.

You’ve probably been procrastinating decluttering your home for a long time and the clutter continues to pile up.

Here’s the thing – your decluttering and “take action right now” muscles are weak. They’re muscles you haven’t been working.

Decluttering and organizing your home is probably something you’ve been ignoring for a while. And we know that whatever we focus on is what grows and gets better, right?

So you can trust that like any other skill you’ve practiced, you will get better at it and it will become easier.

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How does the task initiation executive function affect decluttering?

Task initiation is the ability to start and finish tasks without procrastination. This skill is considered one of our fundamental executive functions. 

Executive functions are our mental skills and our ability to apply them in our physical world.

Just getting started with any task is a necessary life skill. 

But for some of us, especially those with ADHD, this skill can be severely inadequate and keep us stuck in a cluttered environment because we can’t get started.

And if we do get started, we don’t finish the task completely.

This can leave us frustrated and keep us from trying to declutter again in the future.

“I know how to declutter but how do I just do it?”

Many of the moms I coach know how to declutter. 

They have watched a ton of tutorials on YouTube or social media. They have the knowledge.

What they don’t have is the ability to apply what they know and actually do it. To start taking action.

I find when we’re working together that most often they need help just getting started and following through to completion.

Sometimes I’ll have a student start decluttering her home right there on the call. 

It’s nothing to be ashamed of. Some things in life hang us up and it helps to have someone hold your hand through it. 

Feeling stuck can be brought on by depression, lifestyle change, a death in the family, or that our brains just don’t process and organize information well. 

There are so many factors that can contribute to our inability to declutter and organize our home.

But I have found three simple steps to be helpful for myself as well as many students I work with to simply get started with decluttering their homes.

Step 1: Brain dump all your to-dos and stop overthinking.

So, you’ve got a million things buzzing in your head, right? Thinking about all the spaces in your home you want to declutter and organize is overwhelming. 

But here’s a reality check: just thinking about it isn’t going to get it done. 

Been there, done that, and I totally understand how easy it is to get stuck in that overthinking loop.

Here’s the Game Changer: A Master To-Do List

Brain Dump: The first step? Get those thoughts out of your head. Overthinking is paralyzing, but writing things down is freeing. I keep a master to-do list in my Notes app on my phone, and it’s been a lifesaver.

Why It Works: Our ADHD brains are incredible, but they’re not great at remembering everything, especially with the chaos of kids, work, and home management. By jotting down tasks, I free up my mind from trying to remember every little thing.

Regular Updates: I’m always adding to the list, ensuring that nothing slips through the cracks. This way, I know I won’t forget anything important.

Daily Planning: Each day, I scan my list to see what I can tackle. It’s not about doing everything at once; it’s about taking it one step at a time.

Creating Your Own Master To-Do List

Choose Your Format: Whether it’s the Notes app on your phone or a good old-fashioned notepad, pick what works for you. This weekly to-do list is similar to what I do in my notes app each day.

Jot Down Everything: Write down every task, big or small. If it’s taking up mental space, it goes on the list. Here’s another notepad I like for keeping track of things to do.

Update Regularly: Make it a habit to add to your list as new tasks pop up. This way, you’re always on top of things.

Use It for Daily Planning: Refer to your list when planning your day. It’ll help you focus on what you can realistically achieve.

Step 2: Tell someone else what you’re going to declutter.

The idea of accountability is such a game-changer, especially for us ADHD moms who might struggle with keeping on top of things like decluttering.

It’s one thing to have a to-do list that only we see, but it’s a whole different ball game when we bring someone else into the picture.

It’s the exact reason why I created The Accountability Club. So you have a safe space for telling someone else what you’re doing to declutter.

Why Sharing Your Goals Works

More Than Just a List:

So, here’s the deal: Telling someone about our decluttering plans works wonders. It’s not about impressing others or fear of judgment. It’s about that little nudge we give ourselves.

 

Making a Promise:

When we share our goals, it’s like we’re making a promise, not just to them but to ourselves. It’s a powerful motivator, trust me!

Simple, Yet Effective:

For instance, I might shoot a text to a friend saying, “Hey, I’m going to tackle that mountain of paperwork on my desk today.” It’s simple, but effective. Sometimes, I’ll tell my husband or even one of my kids. It’s not about who knows, but it’s about the fact that someone does.

The Psychology Behind It

Avoiding Disappointment:

Here’s the best part: When we involve others, we’re less likely to back out. Why? Because nobody wants to admit, “Hey, I didn’t do what I said I would.” It’s not about pleasing them; it’s about not wanting to let ourselves down. We’re wired to follow through when our actions are out there in the open.

A Gentle Push:

So, next time you’re dreading that decluttering session, just tell someone about it. It could be your neighbor, your sister, or even a post on social media. It’s a surprisingly effective strategy to kick our butts into gear. And hey, you might just inspire them to tackle their own clutter – it’s a win-win!

Step 3: Before you declutter, make some clear space quickly.

Okay, so you’ve brain-dumped everything you’re carrying around in your head. You’ve told someone what you’re going to declutter.

Now what? What if you still feel stuck and can’t get started? 

I totally get it! When you’re staring down a room full of clutter, it can feel like you’re at the bottom of Mount Everest, right?

But there’s a super simple trick that I swear by: Make some clear space, and make it fast!

Here’s a podcast episode I did on how to quickly clear a space when you start decluttering.

The Magic of Making Space

Start by Piling Up:

Here’s the game plan: Take everything – yes, everything – and pile it up in one spot. It sounds a bit counterintuitive but stick with me. 

If your kids’ room looks like a toy store exploded, scoop up all those toys and pop them on the bed. Kitchen counters drowning in dishes? Into the sink they go. 

This isn’t about sorting or organizing yet; it’s about clearing a space.

Why does this work?:

First off, it’s a quick win – and we all love those! It’s incredible how just having a bit of clear space can lift your spirits and make you feel like, “Hey, I can do this!” 

Plus, it gives you room to actually move around without stepping over things or shifting stuff from one spot to another.


One Defined Target:

And here’s the real magic: Once everything is in one pile, it suddenly seems more manageable. Instead of clutter scattered everywhere, you’ve got one defined ‘clutter mountain’ to conquer. It’s not just a random mess anymore; it’s your target, and it’s got an end in sight.

Join The Accountability Club

Now if you just can’t get started with decluttering, consider joining The Accountability Club. It’s a space where you get affordable group coaching, share your journey, and stay accountable with your decluttering projects.

If group settings aren’t your thing and you need more hand-holding, you can do one-on-one online coaching with me instead. You’ll get my eyes are your home and a more tailored coaching experience.

I’d love to hear from you!

What keeps you from taking action to declutter your home? Leave a comment below.