ADHD and Messiness

Messiness is a common challenge for many individuals with ADHD. Disorganisation can affect both physical spaces, like homes and work environments, and mental organisation, such as managing tasks or keeping track of responsibilities.

People with ADHD often struggle with maintaining order due to difficulties with executive function, a cognitive process responsible for planning, prioritising, and staying focused. 

This lack of organisation can lead to feelings of overwhelm, frustration, and shame, particularly when messiness begins to interfere with daily functioning or relationships.

Why ADHD Leads to Messiness
At the root of messiness in ADHD is difficulty with executive function. Executive function involves a set of mental processes that help individuals manage their time, pay attention, switch focus, and stay organised.

For those with ADHD, these processes don’t work as efficiently, which makes it challenging to plan ahead, complete tasks, and manage clutter. For example, someone with ADHD may start cleaning a room but quickly become distracted by other tasks, leaving the initial task unfinished.

Small messes can snowball into larger ones as items pile up, making it harder to maintain a sense of order. Additionally, because people with ADHD often struggle with task initiation and follow-through, they may procrastinate on chores, allowing clutter to accumulate. 

The Emotional Impact of Clutter
Living in a messy or cluttered environment can have emotional consequences, especially for those with ADHD. Messy spaces can contribute to feelings of overwhelm, as the visual and physical disorganisation mirrors the chaos happening internally. This clutter can lead to anxiety, stress, and even feelings of shame, particularly if the individual feels judged by others for their messiness. 

The emotional toll can also affect relationships. Partners, roommates, or family members might become frustrated or upset if they perceive the individual with ADHD as disorganised or not pulling their weight in shared spaces. This dynamic can create tension and resentment if the root cause, ADHD-related difficulties with organisation, isn’t understood or addressed. 

Strategies for Managing Messiness
While maintaining a clean and organised space can be difficult for individuals with ADHD, there are strategies that can help manage the clutter. Breaking tasks into small, manageable chunks is one effective approach. For example, rather than tackling an entire room at once, the individual might focus on organising a single drawer or surface. This reduces the feeling of being overwhelmed and makes the task more achievable.

Using external tools and systems to support organisation is another helpful strategy. Timers, reminder apps, or setting a daily 10-15 minute declutter session can help the individual stay on top of messes before they spiral out of control. Having designated places for commonly misplaced items, like keys or important documents, can also help minimise disorganisation. 

Incorporating support from family members, friends, support groups or even a professional organiser can also provide accountability and motivation.

Understanding that messiness is not a sign of laziness, but rather a symptom of ADHD, can foster a more compassionate approach to dealing with clutter.