Introduction

What if I told you that the outer world you are experiencing is merely a reflection of the inner world you are avoiding?

Jeanette Peterson, in ‘The Art of Mindful Disruption‘ (July 27, 2021)

This question, while pertinent to every individual life, resonates particularly with me as a neurodivergent person. The writer goes on to add, “This is a big question to ponder don’t you think? Particularly, when in an ironic twist of fate, avoidance of pondering is actually what you are doing when you choose not to be present.”

As neurodivergent adults, we know all about avoidance – it comes with many labels attached to our various neurotype diagnoses.

What I have learned is that the key word there is ‘choose‘. In the past when I have felt overwhelmed by the state of my living space, I often felt that I had no choice over the situation and that I could do nothing to change it. This was my belief before discovering that I was autistic and have ADHD.

Managing clutter and hoarding isn’t just about organising; it’s about reclaiming peace of mind, reducing sensory overload, and navigating emotional attachments to objects. Let’s explore the emotional toll of hoarding and discuss some tried and tested practical solutions for us as neurodivergent individuals to take back control of our environment and, in turn, our mental well-being.

Clutter Clouds Decision-Making: The Mental Health Impact of Clutter

Living in a cluttered space can create a feedback loop of anxiety, making it difficult to focus or manage day-to-day tasks. As someone diagnosed with both ADHD and autism, I’ve experienced first-hand the overwhelming nature of clutter. During my childhood, I often lost track of time and struggled to stay on task. It wasn’t until later in life, after my diagnosis, that I began to understand how clutter compounded my difficulties​.

The Link Between Clutter and Mental Health

Scientific studies have shown that clutter increases cortisol levels—the body’s stress hormone—leading to heightened anxiety and emotional overwhelm​. For many of us neurodivergent individuals, objects hold emotional significance, making it difficult to part with them, which results in an accumulation of items that contribute to stress. For me, this was particularly noticeable during the COVID lockdowns. My flat had reached epic levels of disorganisation, and it became a visual manifestation of my depression and burnout​. Not every day was filled with misery however; one day I found an unopened bag of jelly babies when I kicked a bin bag of paper out of my way!

It wasn’t until I was hospitalised that I had to confront the state of my living space. I hired an external service to help with the major clearing and cleaning, but the deep organising and decluttering still needed to be carried out. It took a long time, but I have now reached a point where everything has a place, everything is clean, and there is no clutter. For the first time in my life, I can wake up and focus without the nagging thought of something that I’ve been neglecting for months or years​.

Too Much Clutter Can Kill Your Focus: Why Neurodivergent Adults Are More Prone to Clutter

As a proud AUDHD card carrier, I’ve come to realise that my clutter isn’t just a result of disorganisation—it’s often tied to executive dysfunction. ADHD makes it difficult for us to plan, prioritise, and manage tasks sequentially, while autism can amplify our emotional attachment to objects. Together, these challenges create the perfect storm for clutter to build up around us​​.

Emotional Attachment to Objects

Letting go of possessions has always been challenging for me. I’ve gone through phases of collecting items for various hobbies—knitting, sewing, and even wallpapering—but the enthusiasm never lasted, leaving me with a mountain of materials that became a source of anxiety. These objects weren’t just things; they represented unfinished projects and symbols of my unmet expectations. It wasn’t until I understood my neurodivergence that I learned to declutter without feeling like I was losing a part of myself​.

A Cluttered Space Can Spike Stress Hormones: The Emotional Toll of Hoarding

Hoarding behaviour goes beyond regular clutter; it involves an inability to discard items, often due to emotional and psychological reasons. I still find small items that have been with me for decades – they serve zero purpose and I forget that they exist until I see them every few months or so. Luckily, there are far fewer of them these days. Neurodivergent individuals like myself frequently feel trapped by their possessions. The clutter grows, and with it comes shame and social isolation. I often felt ashamed of my flat and found it difficult to let others see how out of control things had become.

A Transformative Moment

During my recovery from hospitalisation, I was faced with the reality of my space. It was cluttered to the point that I could no longer manage it on my own​. But after many, many months of small, consistent efforts to declutter and reorganise, my flat was eventually transformed. Now, I can wake up each morning with a sense of calm, knowing that everything has a place. The relief and focus I’ve gained from having a clutter-free space are beyond words. I want to help others in the neurodivergent community achieve the same clarity and peace​.

Start Small, Stay Consistent: Practical Strategies for Tackling Clutter

Decluttering can feel overwhelming, especially for those of us with ADHD, where “task paralysis” sets in. The key is to start small and stay consistent. This method has helped me, and I encourage my neurodivergent clients to do the same. Whether it’s decluttering one drawer or one shelf, starting with manageable tasks helps reduce the feeling of being overwhelmed.

Daily Decluttering Habits

Consistency is more important than trying to overhaul everything in one go. Set aside 10 minutes a day for decluttering. Start with small tasks and build momentum over time​.

The “One-in, One-out” Rule

One strategy I recommend is the “One-in, One-out” rule. For every new item that enters your home, let go of one old item that no longer serves a purpose​. This prevents clutter from building up while making the process of decluttering feel less intimidating.

Clearer Spaces Lead to Clearer Thoughts: The Positive Impact of Decluttering on Mental Health

For me, decluttering has been about more than just tidying up; it’s about creating mental space for me to focus and breathe. When my environment is clear, my mind feels lighter, and I’m able to tackle the demands of daily life with more clarity and motivation. My journey through decluttering has reduced my stress, improved my focus, and given me a sense of control over my surroundings​.

Mindfulness and Decluttering

One of the biggest changes to the way I felt about clutter came when I started to incorporate mindfulness practice into my life​. I began by sitting in silence for five minutes, something I initially found very difficult to do. But through mindfulness, I’ve learned to ground myself in the present moment. Whether I’m washing dishes or simply sitting still, focusing on my breathing or listening to birdsong helps calm my overactive brain. This practice has been a game-changer, especially when managing my ADHD​ symptoms.

Another aspect of ADHD that can have a crippling effect on our ability to initiate tasks is time blindness, when we simple lose track of time due to our natural ability to hyperfocus on one thing. Mindfulness exercises bring me back to the present, helping me focus on the task at hand rather than feeling overwhelmed by everything that needs to be done. It’s also helped me tune into “chronological time”—recognising how long tasks actually take, rather than being paralysed by the thought of how many there are​.

Progress, Not Perfection: A Journey Towards a Clutter-Free Life

Decluttering is not a one-off event, but by slowing down and incorporating small changes in our everyday routines, we can keep the chaos of clutter to a manageable (and even fun) task. For neurodivergent individuals, it’s important to focus on progress rather than perfection. I’ve experienced the power of small, consistent actions firsthand, and I’ve seen how these steps can lead to transformative changes in both my physical and mental space.

Building Community

Through my work with a neurodiversity charity and various online communities, I’ve seen the power of shared experiences. I help facilitate meetups and conversations where neurodivergent individuals can connect, share their stories, and learn from each other. It’s incredibly rewarding to witness people discover that they are not alone in their struggles caused by their neurotype​. Together, we create a sense of belonging and understanding that is often missing from neurotypical spaces.

Reclaiming Your Peace, Reclaiming Your Space

Decluttering isn’t just about tidying up—it’s about creating an environment that supports your mental and emotional well-being. For neurodivergent individuals, managing clutter can feel overwhelming, but it’s possible with small, consistent steps and self-compassion. By starting small, staying mindful, and embracing progress over perfection, you can reclaim both your space and your peace of mind.

What small step can you take today to start your decluttering journey?
Share your thoughts in the comments below or connect with others in the neurodivergent community.

Watch

Click the following link ‘What is an Executive Function?‘ to watch the YouTube video presented by Russell Barkley, PhD.