ADHD and Spring Cleaning
ADHD and spring cleaning feel like two things that shouldn’t even be in the same sentence. However, every spring, my clients ask me for life hacks to help tidy up their spaces. Organization is an ongoing challenge for those of us with ADHD. Even though we know that maintaining a tidy environment will help us in the long run, it often involves tasks that are repetitive and boring which makes us less inclined to do them.
Working with an ADHD coach or therapist can help you refine what works for you personally but in the meantime, here’s a few of my personal tips for ADHD spring cleaning (or really any time of the year) so you can keep your space as comfy as possible:
Tackle your space room by room, or zone by zone - don’t try to tackle your whole space at once (I know how tempting this is!) Breaking it down helps you avoid shutting down due to being overwhelmed.
Think about what you do in each space and what you need to do it - for instance, do you like to use your laptop on the couch? You will likely need a power supply and outlet nearby. Do you want to work on your latest craft project in the office? You will need access to your supplies, a good light source, a large enough open space on a desk or table and a comfy place to sit or stand.
Put things in the places where you are going to use them or store them - giving things their own “home” helps to keep your space from being cluttered and makes it more functional. Look around to see if there is extra stuff that is not necessary. For example, if you like to read and watch tv on the couch, that’s not the place for your craft supplies. If you never work out in the living room, that’s not the place for your yoga mat.
Collect the stuff that doesn’t have a “home” and put it in a doom box - there’s a method to this, I promise. I call these doom boxes and the rule is, if something has been in a doom box for 6 months and I have not used it, chances are good I can throw it away or donate it. I have donated entire doom boxes just so I don’t have to think about them. If you are brave, feel free to sort through things to donate, throw away, or sell while arranging your space, but know this is often the step that can be the trickiest. Exceptions to the doom box can include things like rarely used tools, important documents (make a file for those), or seasonal clothing or items that need to be stored.
Schedule maintenance tidying that works for you - this isn’t going to look like neurotypical consistency. It’s going to look like madly Swiffering during one of your weekly client calls or challenging yourself to see if you can clean every surface in the bathroom in under 10 minutes. Work out ways that work for YOU to keep your space the way you like it and don’t worry about how anyone else would do it.
Hopefully, these tips help you to create the kind of environment that you deserve! It’s been well researched that ADHD people do best in spaces that have the optimal amount of stimulation, so you get to decide what that means for you. If you feel that you would benefit from talking to an ADHD coach or therapist today to help you discover how you can take the best care of yourself and your space, get in touch for a free consultation.