The holiday season is often filled with joy, festivities, and family gatherings. However, for individuals with ADHD, it can also be incredibly overwhelming. The influx of decorations, gifts, and guests can transform a home from cozy to chaotic in no time. Clutter, which can already be a challenge for those with ADHD, can feel unmanageable during this time of year. The good news? By implementing a few simple strategies, you can prepare your home so this holiday season can be (somewhat!) stress-free.
Why ADHD and Clutter are Linked
It is important to understand why clutter for the ADHD individual can be an all-too-familiar challenge. ADHD has a direct effect on executive functioning skills. Executive functioning helps with organizing, prioritizing, and activating tasks. Therefore, tasks that require sustained attention, planning, and organization can feel daunting. Managing clutter involves deciding what to keep, toss, or store, which can trigger decision fatigue—a common struggle for those with ADHD. Additionally, the difficulty of keeping track of items that aren't in immediate view can lead to keeping things "just in case."
The holidays only amplify these challenges. A lot of planning and organizing goes along with the holiday season. Between shopping, gift wrapping, decorating, and entertaining, it's easy for the ADHD brain to become overwhelmed resulting in unfinished tasks and increased clutter. There are steps you can take to regain control over your time and space, allowing you to better enjoy the holidays.
1. Focus on Decluttering One Area at a Time
Family staying with you for the holidays? It’s tempting to dive in and declutter your entire home at once, but this can lead to burnout and frustration. Instead, focus on one room or even one corner at a time. Start with high-traffic areas used during the holidays, such as the kitchen, living room, or guest spaces. Consider involving the entire family in decluttering and organizing efforts. Playing festive music and drinking hot chocolate can help add fun into a not-so-fun task.
2. Set Timers for Decluttering Sessions
Decluttering can feel overwhelming, especially when ADHD affects your sense of time. To combat this, use a timer to limit your sessions to 15-20 minutes. You’d be surprised at how much you can accomplish in a short, focused burst. Knowing there’s an end in sight can also reduce anxiety and make the task feel more achievable.
3. Create Visual Systems
People with ADHD often respond better to visual cues. For easier storage and retrieval of holiday decorations, use clear storage containers that are labeled so you know exactly what is in each bin. Since decorations are only accessed once a year, this will avoid the dreaded “out of sight, out of mind” problem.
4. Embrace the Power of Lists
The holidays come with a seemingly endless to-do list, from buying gifts to cleaning the house. Writing things down can help make the tasks feel more manageable. Write down each main task, and then break it down into smaller parts. For example, instead of just writing “shop for gifts,” write the giftee’s name, followed by what the gift idea is, and even the store you need to shop at. Lists can be on paper or digital, whatever works for you. Go one step further by assigning each task a date on your calendar so there is less scrambling at the last minute to complete your to-do list.
5. Use the “One-In, One-Out” Rule
Less is always more when it comes to the ADHD brain. The less clutter there is the easier it is to find what you are looking for. Too many visual stimuli make it difficult for your brain to focus. So the holidays, with all the decorations, the shopping bags, and the gifts, can amplify household clutter even more. Applying the “one-in, one-out” rule can help reign in clutter. For every new item that enters the home, wherever possible, remove something else. Consider asking friends and family not to give you physical items but instead experiences. And don’t be afraid to re-gift or donate items that you received but don’t need or want. The giver’s sentiment isn’t in the object, it is in the act of the giving itself.
6. Delegate Tasks
Don’t take on everything yourself! If you have family or friends willing to help, delegate tasks. Assign someone to take over decorations, another to handle cooking prep, and another to assist with cleaning. For individuals with ADHD, sharing the mental load is crucial to avoiding overwhelm.
7. Set Up A Holiday Drop Zone
As the holidays roll in, so do more things—mail, packages, decorations, and gifts. Designate a specific area in your home where new items can land temporarily until you have time to sort through them. Find a space that is not intrusive into your everyday living area. This prevents visual overload for the ADHD brain and prevents clutter from spreading across your entire home.
8. Be Realistic and Be Gentle
Magazine images of picture-perfect decorations and table settings can overwhelm anyone. If you have ADHD, chasing after these unrealistic expectations can result in feelings of inadequacy and failure. Start by lowering the bar on what the holidays will look like for you. Set realistic expectations and engage in positive self-talk when negative feelings creep in. Remind yourself that good is good enough, and that enjoying time with family and friends is what the holidays are all about.
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