ADHD can cause difficulties with keeping spaces clean and staying organized. Strategies such as breaking up cleaning into several sessions and automating certain tasks may help.

If you have attention deficit hyperactivity disorder (ADHD), you may find it hard to keep your spaces organized and clean. You may be wondering: Is this just a personality trait or a direct result of having ADHD? Is there anything that can help?

Here’s what we know so far about disorganization in ADHD, why this may occur, and strategies for getting organized.

A 2018 study found that many children with ADHD had working memory deficits. Working memory is a part of our short-term memory that allows us to retain recent information for ongoing tasks.

Impaired working memory can have a negative effect on organizational skills, making it difficult to plan and follow through on actions toward a specific goal.

ADHD can cause you to have trouble finishing tasks, such as homework, or scheduling appointments. This can also include tasks relating to the organization of a physical space, like your room or office.

For example, maybe you did the laundry but haven’t folded it, so it just sits on the ground. Or you might start several creative projects and leave their elements out and about. You may also find yourself constantly misplacing items.

There’s a strong connection between disorganization and ADHD. The Diagnostic and Statistical Manual of Mental Disorders, 5th edition (DSM-5) lists “often loses things necessary for tasks or activities” as one of the possible symptoms that can add up to a diagnosis of ADHD.

It is important to note that not every person with ADHD will experience tendencies toward messiness or disorganization in their space.

For some people, certain treatment and management strategies for ADHD may help them get more organized.

It’s also possible to be disorganized and not have ADHD. A busy schedule, life stresses, other mental health conditions, or even just a lack of care for tidiness can cause a messy room, too.

Consider occupational therapy

Occupational therapists can help you get and stay organized and provide personalized advice and support. They can also share resources and recommend assistive devices that may help you.

Learn more about occupational therapy for ADHD.

Cleaning and decluttering a space may seem like a daunting task. However, it can be helpful to break it down into the following steps:

  1. Select the rooms or spaces to be organized.
  2. Put them in order from easiest to most difficult.
  3. Schedule a designated time to work on it.
  4. Start with the easiest space.
  5. Pick a reward to help motivate you to finish each step.
  6. Divide the space into sections.
  7. Work on one section at a time, sorting, discarding, or re-organizing each item in that section until it is finished.

Cleaning an entire room or area can feel overwhelming when looked at as a whole. Breaking up the amount of time spent cleaning can help ensure you finish the room. For example, you may decide on half an hour before stopping. If this is too long, you can shorten it.

Before you start cleaning, set a timer. Make four clear piles:

  • keep
  • discard
  • belongs somewhere else
  • not sure

For example, if you find a dish in the office, that can be taken to the kitchen later. If you are unsure if you want to keep or discard an item, put it in the “not sure” pile and make a decision later. This can help keep the momentum going.

Repeat this process until you are done organizing the room. Then, move on to the next. Make sure you reward yourself for completing each task.

If you’re a person with ADHD who struggles with organization, there are plenty of strategies you can try.

For younger people, it can help to:

  • follow a specific daily schedule or routine
  • set aside specific spots to store everyday items
  • use physical planners and organizers to keep track of homework, tests, or events
  • get clear and consistent rules to follow from parents and teachers
  • ask for written instructions for more complicated tasks
  • receive positive reinforcement for keeping organized

For adults, it can be helpful to also prioritize having a regular routine, plus:

  • use a paper or digital calendar for scheduling, kept visible at all times if possible
  • leave reminder notes for yourself (or schedule reminders on your phone/computer)
  • assign specific places for bills, paperwork, and keys
  • AirTag important items
  • break large tasks into smaller steps (and celebrate accomplishments along the way)
  • automate payments or bills

These tactics can help provide some structure and support as you manage your ADHD. However, not all of these strategies may work for you, and that is OK. It may take some trial and error to find out what works for you.

Losing focus and being forgetful are common symptoms of ADHD. These, among other factors, can impact your ability to keep your space clean and organized.

There are also simple tips to practice that can help keep you on task and encourage organization. Maintaining a reliable schedule, leaving notes for yourself, and always keeping important items in the same place can all help.