{"id":6175,"date":"2024-01-18T11:08:41","date_gmt":"2024-01-18T16:08:41","guid":{"rendered":"https:\/\/habitsandhome.com\/?p=6175"},"modified":"2024-03-13T14:15:26","modified_gmt":"2024-03-13T18:15:26","slug":"3-easy-steps-to-declutter-right-now-with-adhd","status":"publish","type":"post","link":"https:\/\/habitsandhome.com\/3-easy-steps-to-declutter-right-now-with-adhd\/","title":{"rendered":"3 Easy Steps to Declutter Right Now with ADHD"},"content":{"rendered":"\n<p class=\"\">I&#8217;m not going to lie to you. It will be difficult to start decluttering your home with ADHD if you&#8217;re not used to doing it. <\/p>\n\n\n\n<p class=\"\">You&#8217;ve probably been procrastinating decluttering your home for a long time and the clutter continues to pile up. <\/p>\n\n\n\n<p class=\"\">Here&#8217;s the thing &#8211; your decluttering and \u201ctake action right now\u201d muscles are weak. They&#8217;re muscles you haven&#8217;t been working. <\/p>\n\n\n\n<p class=\"\">Decluttering and organizing your home is probably something you&#8217;ve been ignoring for a while. And we know that whatever we focus on is what grows and gets better, right? <\/p>\n\n\n\n<p class=\"\">So you can trust that like any other skill you&#8217;ve practiced, you will get better at it and it will become easier.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/habitsandhome.com\/wp-content\/uploads\/2024\/01\/Easy-Steps-to-Declutter-Right-Now-with-ADHD-683x1024.png\" alt=\"3 Easy Steps to Declutter Right Now with ADHD \" class=\"wp-image-6182\" style=\"width:500px\" srcset=\"https:\/\/habitsandhome.com\/wp-content\/uploads\/2024\/01\/Easy-Steps-to-Declutter-Right-Now-with-ADHD-683x1024.png 683w, https:\/\/habitsandhome.com\/wp-content\/uploads\/2024\/01\/Easy-Steps-to-Declutter-Right-Now-with-ADHD-200x300.png 200w, https:\/\/habitsandhome.com\/wp-content\/uploads\/2024\/01\/Easy-Steps-to-Declutter-Right-Now-with-ADHD-768x1152.png 768w, https:\/\/habitsandhome.com\/wp-content\/uploads\/2024\/01\/Easy-Steps-to-Declutter-Right-Now-with-ADHD.png 1000w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/><\/figure><\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\"><strong>Listen to the Podcast<\/strong><\/h2>\n\n\n\n<div style=\"text-align: center;\">\n<iframe title=\"154 \\\\ PART 1: Executive Function #2: Task Initiation - Struggling to Take Action? 3 Easy Steps to Declutter Now with ADHD\" allowtransparency=\"true\" height=\"150\" width=\"100%\" style=\"border: none; min-width: min(100%, 430px);height:150px;\" scrolling=\"no\" data-name=\"pb-iframe-player\" src=\"https:\/\/www.podbean.com\/player-v2\/?i=a3xpa-1551946-pb&#038;from=pb6admin&#038;share=1&#038;download=1&#038;rtl=0&#038;fonts=Arial&#038;skin=f6f6f6&#038;font-color=auto&#038;logo_link=episode_page&#038;btn-skin=1b1b1b\" loading=\"lazy\"><\/iframe>\n<\/div>\n\n\n\n<p class=\"has-small-font-size\">This post may contain affiliate links in which case I earn a commission. You can read my full disclosure policy <a href=\"https:\/\/habitsandhome.com\/disclaimer-disclosure\/\" target=\"_blank\" rel=\"noopener\">here<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">How does the task initiation executive function affect decluttering?<br><br><\/h2>\n\n\n\n<p class=\"\">Task initiation is the ability to start and finish tasks without procrastination. This skill is considered one of our fundamental executive functions.&nbsp;<\/p>\n\n\n\n<p class=\"\">Executive functions are our mental skills and our ability to apply them in our physical world.<\/p>\n\n\n\n<p class=\"\">Just getting started with any task is a necessary life skill.&nbsp;<\/p>\n\n\n\n<p class=\"\">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&#8217;t get started.<\/p>\n\n\n\n<p class=\"\">And if we do get started, we don&#8217;t finish the task completely.<\/p>\n\n\n\n<p class=\"\">This can leave us frustrated and keep us from trying to declutter again in the future.<br><br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">&#8220;I know how to declutter but how do I just do it?&#8221;<br><br><\/h2>\n\n\n\n<p class=\"\">Many of the moms I coach know how to declutter.&nbsp;<\/p>\n\n\n\n<p class=\"\">They have watched a ton of tutorials on YouTube or social media. They have the knowledge.<\/p>\n\n\n\n<p class=\"\">What they don\u2019t have is the ability to apply what they know and actually do it. To start taking action.<\/p>\n\n\n\n<p class=\"\">I find when we\u2019re working together that most often they need help just getting started and following through to completion.<\/p>\n\n\n\n<p class=\"\">Sometimes I\u2019ll have a student start decluttering her home right there on the call.&nbsp;<\/p>\n\n\n\n<p class=\"\">It\u2019s nothing to be ashamed of. Some things in life hang us up and it helps to have someone hold your hand through it.&nbsp;<\/p>\n\n\n\n<p class=\"\">Feeling stuck can be brought on by depression, lifestyle change, a death in the family, or that our brains just don\u2019t process and organize information well.&nbsp;<\/p>\n\n\n\n<p class=\"\">There are so many factors that can contribute to our inability to declutter and organize our home.<\/p>\n\n\n\n<p class=\"\">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.<br><br><\/p>\n\n\n\n<h1 class=\"wp-block-heading\">Step 1: Brain dump all your to-dos and stop overthinking.<br><br><\/h1>\n\n\n\n<p class=\"\">So, you\u2019ve 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.&nbsp;<\/p>\n\n\n\n<p class=\"\">But here&#8217;s a reality check: just thinking about it isn\u2019t going to get it done.&nbsp;<\/p>\n\n\n\n<p class=\"\">Been there, done that, and I totally understand how easy it is to get stuck in that overthinking loop.<br><br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Here\u2019s the Game Changer: A Master To-Do List<br><br><\/h2>\n\n\n\n<p class=\"\"><strong>Brain Dump:<\/strong> 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\u2019s been a lifesaver.<br><br><\/p>\n\n\n\n<p class=\"\"><strong>Why It Works:<\/strong> Our ADHD brains are incredible, but they&#8217;re not great at remembering everything, especially with the chaos of kids, work, and home management. By <a href=\"https:\/\/habitsandhome.com\/simple-weekend-reset-for-a-successful-week\/\" title=\"Simple Weekend Reset for a Successful Week\"><strong><span style=\"text-decoration: underline;\">jotting down tasks<\/span><\/strong><\/a>, I free up my mind from trying to remember every little thing.<br><br><\/p>\n\n\n\n<p class=\"\"><strong>Regular Updates:<\/strong> I\u2019m always adding to the list, ensuring that nothing slips through the cracks. This way, I know I won&#8217;t forget anything important.<br><br><\/p>\n\n\n\n<p class=\"\"><strong>Daily Planning:<\/strong> Each day, I scan my list to see what I can tackle. It&#8217;s not about doing everything at once; it\u2019s about taking it one step at a time.<br><br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Creating Your Own Master To-Do List<br><br><\/h2>\n\n\n\n<p class=\"\"><strong>Choose Your Format:<\/strong> Whether it\u2019s the <a href=\"https:\/\/www.icloud.com\/notes\" target=\"_blank\" rel=\"noopener nofollow\" title=\"Notes app\"><strong><span style=\"text-decoration: underline;\">Notes app<\/span><\/strong><\/a> on your phone or a good old-fashioned notepad, pick what works for you. This <a href=\"https:\/\/amzn.to\/3O7MhpV\" target=\"_blank\" rel=\"noopener nofollow\" title=\"\"><strong><span style=\"text-decoration: underline;\">weekly to-do list<\/span><\/strong><\/a> is similar to what I do in my notes app each day.<br><br><\/p>\n\n\n\n<p class=\"\"><strong>Jot Down Everything:<\/strong> Write down every task, big or small. If it\u2019s taking up mental space, it goes on the list. Here&#8217;s another <a href=\"https:\/\/amzn.to\/3vIrIdi\" target=\"_blank\" rel=\"noopener nofollow\" title=\"\"><strong><span style=\"text-decoration: underline;\">notepad I like<\/span><\/strong><\/a> for keeping track of things to do.<br><br><\/p>\n\n\n\n<p class=\"\"><strong>Update Regularly:<\/strong> Make it a habit to add to your list as new tasks pop up. This way, you\u2019re always on top of things.<br><br><\/p>\n\n\n\n<p class=\"\"><strong>Use It for Daily Planning:<\/strong> Refer to your list when planning your day. It\u2019ll help you focus on what you can realistically achieve.<br><br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Step 2: Tell someone else what you\u2019re going to declutter.<br><br><\/h2>\n\n\n\n<p class=\"\">The idea of <a href=\"https:\/\/theaccountabilityclub.habitsandhome.com\/\" target=\"_blank\" rel=\"noopener\" title=\"\"><strong><span style=\"text-decoration: underline;\">accountability<\/span><\/strong><\/a> is such a game-changer, especially for us ADHD moms who might struggle with keeping on top of things like decluttering. <\/p>\n\n\n\n<p class=\"\">It&#8217;s one thing to have a to-do list that only we see, but it&#8217;s a whole different ball game when we bring someone else into the picture.<\/p>\n\n\n\n<p class=\"\">It&#8217;s the exact reason why I created <strong><span style=\"text-decoration: underline;\"><a href=\"https:\/\/theaccountabilityclub.habitsandhome.com\/\" target=\"_blank\" rel=\"noopener\" title=\"\">The Accountability Club<\/a><\/span><\/strong>. So you have a safe space for telling someone else what you&#8217;re doing to declutter.<br><br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Why Sharing Your Goals Works<br><br><\/h2>\n\n\n\n<p class=\"\"><strong>More Than Just a List: <\/strong><\/p>\n\n\n\n<p class=\"\">So, here\u2019s the deal: Telling someone about our decluttering plans works wonders. It&#8217;s not about impressing others or fear of judgment. It&#8217;s about that little nudge we give ourselves.<br><br>&nbsp;<\/p>\n\n\n\n<p class=\"\"><strong>Making a Promise:<\/strong> <\/p>\n\n\n\n<p class=\"\">When we share our goals, it\u2019s like we\u2019re making a promise, not just to them but to ourselves. It\u2019s a powerful motivator, trust me!<br><br><\/p>\n\n\n\n<p class=\"\"><strong>Simple, Yet Effective:<\/strong> <\/p>\n\n\n\n<p class=\"\">For instance, I might shoot a text to a friend saying, &#8220;Hey, I&#8217;m going to tackle that mountain of paperwork on my desk today.&#8221; It\u2019s simple, but effective. Sometimes, I&#8217;ll tell my husband or even one of my kids. It\u2019s not about who knows, but it\u2019s about the fact that someone does.<br><br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Psychology Behind It<\/strong><strong><br><\/strong><strong><br><\/strong><\/h2>\n\n\n\n<p class=\"\"><strong>Avoiding Disappointment: <\/strong><\/p>\n\n\n\n<p class=\"\">Here\u2019s the best part: When we involve others, we&#8217;re less likely to back out. Why? Because nobody wants to admit, \u201cHey, I didn\u2019t do what I said I would.\u201d It\u2019s not about pleasing them; it\u2019s about not wanting to let ourselves down. We\u2019re wired to follow through when our actions are out there in the open.<\/p>\n\n\n\n<p class=\"\"><strong>A Gentle Push:<\/strong> <\/p>\n\n\n\n<p class=\"\">So, next time you\u2019re dreading that decluttering session, just tell someone about it. It could be your neighbor, your sister, or even a post on social media. It&#8217;s a surprisingly effective strategy to kick our butts into gear. And hey, you might just inspire them to tackle their own clutter \u2013 it&#8217;s a win-win!<br><br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Step 3: Before you declutter, make some clear space quickly.<br><br><\/h2>\n\n\n\n<p class=\"\">Okay, so you\u2019ve brain-dumped everything you\u2019re carrying around in your head. You\u2019ve told someone what you\u2019re going to declutter. <\/p>\n\n\n\n<p class=\"\">Now what? What if you still feel stuck and can\u2019t get started?&nbsp;<\/p>\n\n\n\n<p class=\"\">I totally get it! When you&#8217;re staring down a room full of clutter, it can feel like you&#8217;re at the bottom of Mount Everest, right? <\/p>\n\n\n\n<p class=\"\">But there&#8217;s a super simple trick that I swear by: Make some clear space, and make it fast!<\/p>\n\n\n\n<p class=\"\">Here&#8217;s a podcast episode I did on how to quickly clear a space when you start decluttering.<\/p>\n\n\n\n<div style=\"text-align: center;\">\n<iframe title=\"150 \\\\ How to Start Decluttering When Your ADHD Brain Overwhelms You\" allowtransparency=\"true\" height=\"150\" width=\"100%\" style=\"border: none; min-width: min(100%, 430px);height:150px;\" scrolling=\"no\" data-name=\"pb-iframe-player\" src=\"https:\/\/www.podbean.com\/player-v2\/?i=peiiv-152b8ee-pb&#038;from=pb6admin&#038;share=1&#038;download=1&#038;rtl=0&#038;fonts=Arial&#038;skin=f6f6f6&#038;font-color=auto&#038;logo_link=episode_page&#038;btn-skin=1b1b1b\" loading=\"lazy\"><\/iframe>\n<\/div>\n\n\n\n<p class=\"\"><br><br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">The Magic of Making Space<br><br><\/h2>\n\n\n\n<p class=\"\"><strong>Start by Piling Up: <\/strong><\/p>\n\n\n\n<p class=\"\">Here\u2019s the game plan: Take everything \u2013 yes, everything \u2013 and pile it up in one spot. It sounds a bit counterintuitive but stick with me.&nbsp;<\/p>\n\n\n\n<p class=\"\">If your <a href=\"https:\/\/habitsandhome.com\/20-systems-kids-bedroom-organized\/\" target=\"_blank\" rel=\"noopener\" title=\"20 Awesome Systems to Keep Your Kids\u2019 Bedroom Organized\"><strong><span style=\"text-decoration: underline;\">kids&#8217; room<\/span><\/strong><\/a> 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.&nbsp;<\/p>\n\n\n\n<p class=\"\">This isn&#8217;t about sorting or organizing yet; it&#8217;s about clearing a space.<br><br><\/p>\n\n\n\n<p class=\"\"><strong>Why does this work?:<\/strong> <\/p>\n\n\n\n<p class=\"\">First off, it\u2019s a quick win \u2013 and we all love those! It&#8217;s incredible how just having a bit of clear space can lift your spirits and make you feel like, &#8220;Hey, I can do this!&#8221;&nbsp;<\/p>\n\n\n\n<p class=\"\">Plus, it gives you room to actually move around without stepping over things or shifting stuff from one spot to another.<br><br><br><strong>One Defined Target:<\/strong> <\/p>\n\n\n\n<p class=\"\">And here\u2019s the real magic: Once everything is in one pile, it suddenly seems more manageable. Instead of clutter scattered everywhere, you&#8217;ve got one defined &#8216;clutter mountain&#8217; to conquer. It&#8217;s not just a random mess anymore; it\u2019s your target, and it&#8217;s got an end in sight.<br><br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Join The Accountability Club<br><br><\/h2>\n\n\n\n<p class=\"\">Now if you just can&#8217;t get started with decluttering, consider joining <a href=\"https:\/\/theaccountabilityclub.habitsandhome.com\/\" target=\"_blank\" rel=\"noopener\" title=\"\"><strong><span style=\"text-decoration: underline;\">The Accountability Club<\/span><\/strong><\/a>. It\u2019s a space where you get affordable group coaching, share your journey, and stay accountable with your decluttering projects.<\/p>\n\n\n\n<p class=\"\">If group settings aren&#8217;t your thing and you need more hand-holding, you can do <strong><span style=\"text-decoration: underline;\"><a href=\"https:\/\/habitsandhome.com\/services\/\" target=\"_blank\" rel=\"noopener\" title=\"\">one-on-one online coaching<\/a><\/span><\/strong> with me instead. You&#8217;ll get my eyes are your home and a more tailored coaching experience.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/habitsandhome.com\/wp-content\/uploads\/2024\/01\/3-Easy-Steps-to-Declutter-Right-Now-with-ADHD-683x1024.png\" alt=\"3 Easy Steps to Declutter Right Now with ADHD Strategies for Better Focus\" class=\"wp-image-6181\" style=\"width:500px\" srcset=\"https:\/\/habitsandhome.com\/wp-content\/uploads\/2024\/01\/3-Easy-Steps-to-Declutter-Right-Now-with-ADHD-683x1024.png 683w, https:\/\/habitsandhome.com\/wp-content\/uploads\/2024\/01\/3-Easy-Steps-to-Declutter-Right-Now-with-ADHD-200x300.png 200w, https:\/\/habitsandhome.com\/wp-content\/uploads\/2024\/01\/3-Easy-Steps-to-Declutter-Right-Now-with-ADHD-768x1152.png 768w, https:\/\/habitsandhome.com\/wp-content\/uploads\/2024\/01\/3-Easy-Steps-to-Declutter-Right-Now-with-ADHD.png 1000w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading has-theme-palette-6-color has-text-color has-large-font-size\"><strong>I&#8217;d love to hear from you!<\/strong><\/h2>\n\n\n\n<p class=\"\">What keeps you from taking action to declutter your home? Leave a comment below.<\/p>\n\n\n\n<figure class=\"is-resized wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"652\" src=\"https:\/\/habitsandhome.com\/wp-content\/uploads\/2022\/07\/love-lisa-1024x652.png\" alt=\"\" class=\"wp-image-4238\" style=\"width:205px;height:auto\" srcset=\"https:\/\/habitsandhome.com\/wp-content\/uploads\/2022\/07\/love-lisa-1024x652.png 1024w, https:\/\/habitsandhome.com\/wp-content\/uploads\/2022\/07\/love-lisa-300x191.png 300w, https:\/\/habitsandhome.com\/wp-content\/uploads\/2022\/07\/love-lisa-768x489.png 768w, https:\/\/habitsandhome.com\/wp-content\/uploads\/2022\/07\/love-lisa-500x318.png 500w, https:\/\/habitsandhome.com\/wp-content\/uploads\/2022\/07\/love-lisa-800x509.png 800w, https:\/\/habitsandhome.com\/wp-content\/uploads\/2022\/07\/love-lisa.png 1100w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>I&#8217;m not going to lie to you. It will be difficult to start decluttering your home with ADHD if you&#8217;re not used to doing it. You&#8217;ve probably been procrastinating decluttering&#8230;<\/p>\n","protected":false},"author":1,"featured_media":6183,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"hide","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[290],"tags":[309,310,261],"class_list":["post-6175","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-adhd-home-organizing","tag-adhd-clutter-free","tag-adhd-decluttering","tag-home-management-systems"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/habitsandhome.com\/wp-json\/wp\/v2\/posts\/6175"}],"collection":[{"href":"https:\/\/habitsandhome.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/habitsandhome.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/habitsandhome.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/habitsandhome.com\/wp-json\/wp\/v2\/comments?post=6175"}],"version-history":[{"count":5,"href":"https:\/\/habitsandhome.com\/wp-json\/wp\/v2\/posts\/6175\/revisions"}],"predecessor-version":[{"id":6285,"href":"https:\/\/habitsandhome.com\/wp-json\/wp\/v2\/posts\/6175\/revisions\/6285"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/habitsandhome.com\/wp-json\/wp\/v2\/media\/6183"}],"wp:attachment":[{"href":"https:\/\/habitsandhome.com\/wp-json\/wp\/v2\/media?parent=6175"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/habitsandhome.com\/wp-json\/wp\/v2\/categories?post=6175"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/habitsandhome.com\/wp-json\/wp\/v2\/tags?post=6175"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}