Declutter with ADHD

ADHD-friendly support to manage overwhelm, control clutter and improve well-being

Most decluttering advice aren't ADHD-friendly

ADHDers need quicker paths to dopamine Some of the most popular decluttering advice, like Marie Kondo's KonMari Method, are too time-consuming and creates a bigger mess at the beginning, making it difficult to feel a sense of progress and build momentum. Researchers believe that ADHD is associated with dysfunctional dopamine transmission, so it is particularly important for ADHDers to pursue decluttering strategies that deliver a dopamine fix quickly.

ADHDers prefer unemotional methods that keep them on task Overwhelm leads to avoidance, which leads to more clutter. Decluttering can invite lots of unwanted emotions for ADHDers. Advice from ADHD-friendly influencers like KC Davis and Dana K. White are designed to minimize emotions while also avoiding other kinds of distraction that can lead to misguided hyperfocus.

ADHDers want support to overcome executive dysfunction Even if you know what to do and how to do it, ADHD is more "intention deficit" than "attention deficit," according ADHD expert Dr. Russell Barkley. The question is how to get yourself to do what you need to do. The key lies in having supportive peers who share your struggles and can help encourage you to "vote" for your better self.

🤔 Does that sound like you? Keep reading for decluttering tips that have worked for ADHDer that you can make your own.

How ADHDers Declutter

ADHD-friendly decluttering methods, sourced from the ADHD community.

1. "No Mess Decluttering" from Dana K. White's "Decluttering at the Speed of Life" The goal is to declutter in a way that does NOT create more mess or trigger emotions. Get dopamine rewards every step of the way.

The first 3 steps are emotionless: pick up trash, return items to their homes, and find items for donations.

Then ask the Two Decluttering Questions for the rest of the items: “where would I look for this first?” and “If I ever needed this, would it ever occurred to me that I already have one?”

• Get a trash bag (ideally black)
• Look for trash and only trash
• Make zero emotional decisions
• Ignore things you’re not sure if trash
• Look for items away from home
• Bring the items home right away
• Ignore things that don’t have a home yet
• Get a Donatable Donate Box
• Look for items to donate
• Ignore things that you’re not sure about donating
• Throw out trash or return items home as you find them
• For each remaining item, ask Q1: “Where would I look for this first?”
• If you can answer Q1, take the item there.
• If you can’t answer Q1, ask Q2: “If I ever needed this, would it ever occurred to me that I already have one?”
• If you answer NO to Q2, donate or trash

2. “5 Things Tidying Method” by KC Davis

Regardless of what the room looks like, there are only 5 things here: trash, dishes, laundry, things that have a place, and things without a place.

Your goal is to very quickly get to a “liveable space” without having to make any decisions or get distracted.

• Get a trash bag
• Look only for trash and stick them in the bag
• Put all the trash aside in a pile. Don't take it out
• Don't go to another room. Don't get distracted
• Grab laundry basket
• Pick up laundry and shoes, toss in basket
• Set basket aside. Don't take it anywhere, don't start laundry.
• Take all dishes to the sink
• Don't do the dishes, don't get distracted
• Pick an area or corner of the room
• Put away things you know have a place
• Create a pile for things that don't have a place
• Pick a different area of the room and repeat until all things returned to their place
• Celebrate making your space live-able so quickly
• Put on a podcast or netflix show
• Begin finding homes for the pile of things without a place
• When ready, take out trash, do the laundry, wash the dishes

3. "One room at a time" from ADHD Reddit

Overwhelmed by clutter? If you have limited energy and need dopamine quick. ADHD Reddit suggests focusing on one room at a time and follow these three rules: 1) Stay in one room. DON’T get distracted by the rest of the house. 2) Bring trash bag, donation box, and a container for “lost boys.” 3) Put items that belong in another room or don’t have a home in the “lost boys” container. DON’T begin sorting and returning items in this container.

• Remind yourself: Practice self-compassion and expect emotions and imperfection
• Pick a room, any room
• If the room is big, choose a quarter or half of the room
• Bring trash bin, donation box, and "lost boys" container for items away from home
• Start to your left as you walk in the door. Work your way around, one section at a time
• Take a picture of each section before the start
• For each item, ask: Do I need this? Will I ever finish this? Put in donate box or trash if no.
• For each item, ask: Is this item “lost” in the wrong room? If yes put it in the “lost boys” container.
• Do not go to another room to put away anything from the “lost boys” container.
• Vacuum, sweep or wipe down
• Take a picture of each section when finished
• Empty trash bin

How To Start When Overwhelmed

Get INVITED to declutter together with ADHDers Rather than having to motivate yourself to declutter, get regular invitations from fellow ADHDers to declutter together. Everyone's going through something similar, and joint commitments make it easier for everyone to show up and declutter.

Choose one of the recommended decluttering methods

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Once it's time, show up to the video appointments to get motivated to declutter. If you know what to do, share your goal with others to hold yourself accountable. If you're looking for suggestions, try one of our decluttering checklists or ask the host for advice.

Learn from other people's struggles and strategies

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Before the session ends, use the opportunity to share with each other how it went. Share what worked well, what was difficult, and learn from each other's experience to declutter with more confidence and less overwhelm.

How Flow Club Works

Debrief & Celebrate

Your session host will check in with you and bring the positive vibes. Not everyone hits their goals, but everyone made progress. We celebrate that.

Start doing

When the timer begins, the host will play focus-inducing music while everyone begins the muted, deep work  segment. The music is optional, but doing your best to knock out the task at hand is not.

Share your goals

The simple act of sharing what you're going to do with someone else sets up external accountability and increases the likelihood that you'll get it done.

Show up

Willpower is overrated. Instead, draft off the energy of other people who also care deeply about their work.

Book a session

Research shows that you are more likely to achieve your goals when you pre-commit to it.

Designed for ADHD

Hosts and agendas keep the session organized

Timer and tasks always visible

A community of peers to keep you motivated

Easiest Way To Manage Your ADHD

Flow Club is among the top ADHD apps for adults, combining scientifically proven methods shown to help with ADHD management and boost productivity, so you can spend less time managing, and more time doing what you love.

The primary concept is called body doubling. What is body doubling?

Body Doubling

Co-action & positive social pressure increase task adherence & motivation

Distractability Delay

Distraction-free zones to delay impulsive attention shifts, sustaining your focus

Music Stimulation

Binaural, lofi, or more—the right arousal levels for peak functioning

Activity Scheduling

Structured time blocking improves task initiation & override decision fatigue

Dopaminergic Design

Motivating environment triggers dopamine release, boosting task engagement

Pomodoro Technique

Interval work combats time blindness & prevent misdirected hyperfocus

Supportive Community

Social belonging activates intrinsic motivation, reinforcing goal commitment

We're Sure You Have Questions

What is Flow State?

Flow, as defined by Mihaly Csikszentmihalyi, a Professor of Psychology at Claremont Graduate University, is “a state in which people are so involved in an activity that nothing else seems to matter.” This heightened state of focus and productivity often distorts our perception of time, diminishes anxiety and ego, and fosters a sense of effortless action. It's similar to what we frequently describe as being "in the zone," characterized by a deep sense of immersion and peak performance.

How do I get in the flow?

While flow is a highly personal and subjective experience, researchers have identified conditions that can facilitate this positive state of being:

• Challenge-Skill Balance: Choose activities that are just challenging enough for your skill level. Progress to bigger challenges as your skills expand.

• Clear, Attainable Goals: Have a clear understanding of what you need to accomplish.

• Unambiguous Feedback: You should know how well you’re doing as you’re doing it.

• Time-based Goals: Use time-based goals rather than outcome-based goals.

• Follow Your Energy Level: Pay attention to how your energy fluctuates throughout the day.

• Designate Time: Schedule time to be in flow to block it out for yourself.

• Eliminate Distraction: Before you start, eliminate any potential distractions.

• Bring Intention: Bring a heightened level of intention and determination.

• Bring Personal Triggers: Recognize and leverage personal triggers that help you enter the zone.

• Be In a Flow-Inducing Environment (eg Flow Club): Flow Club is a virtual environment designed to facilitate flow state that you can access any time, from anywhere.

What are the benefits of Flow Club?

Flow Club creates the conditions to help facilitate flow state. It's ultimately about improving mental fitness, feeling fulfilled at work and finding more time for life. The specific benefits you will experience include but are not limited to:

• Sharpened focus • Minimized distractions • Manage symptoms of ADHD • Heightened intentionality and awareness of your work • Motivation on demand • More time for deep work, side pursuits, and life • Increased confidence through a sense of agency • Clearer delineation between work and rest • More restorative rest • Inspired company of peers and hosts • Lower stress and anxiety • More creativity

How do you know that your method works?

Flow Club’s method is based on the popular Pomodoro Technique, which millions of workers around the world practice on a daily basis. The Pomodoro Technique helps people overcome discomfort by working in small time increments of 25-minutes, followed by a 5-minute of break.

Research shows that we put off work not because we are lazy or lack discipline. Instead, the Pomodoro Technique helps you focus by shrinking your goal down to the next few things you can do in the time allotted, making it easier for anyone to make real progress.

Who are the hosts?

Our hosts are volunteers from the community. You can think of them as your primary accountability partner. Hosts help lead and give each session structure. They check in with you on your progress and bring their music and positivity to help propel you forward.

Do I have to keep video on?

As much as you can. Of course, if you need to turn off the camera, that’s okay. Our community keeps our videos on to create an energetic virtual environment for each other while we work.

How much talking is required?

Not much at all because we gather to focus on getting stuff done. We share our goals and progress with each other to keep each other accountable, that’s all.

How strict are your sessions’ rules?

To get the most out of a session, we recommend joining for the check-in at the beginning because declaring your intention to the group makes you more likely to accomplish your goal. Of course, if you need to join late, hop out early, or turn off video, that is completely fine with us.

I'm already productive working solo. How will Flow Club challenge me?

In Flow Club you are still working solo. What Flow Club adds is a layer of structure and external accountability to help you push yourself a little harder.

How is it possible that strangers keep me accountable?

To be clear, it’s still you who is keeping yourself accountable. But, there’s just no way around that. 🙂

How should I prepare for Flow Club sessions?

Take a moment to think about what you need to do and then figure out the smallest first step you can take. Book a Flow Club to set aside time to work on it, and join the session from your computer with the intention of getting it done.

How is this different from video chat with friends?

Flow Club is a live, structured experience with specific choreography that is easy to participate and host in.

How much is Flow Club?

Flow Club is $40/mo or $400/year. We have 50% discounts for students and non-profits, and 50% discount for hosting a qualified number of sessions.