We all know the struggle. You open your closet, a chaotic avalanche of clothes threatens to spill out, and you can't find that perfect outfit for work, that comfy sweater for a lazy Sunday, or even just a clean pair of socks. Let's face it, for those with ADHD, keeping a tidy closet can feel like an impossible feat.
This guide is here to equip you with the tools and strategies to transform your closet into a haven of organization — and maybe even rediscover some forgotten fashion gems along the way.
What Are the Challenges?
Before we dive into the nitty-gritty, let's acknowledge the unique challenges ADHD throws at organizational efforts. Here are some common culprits:
Decision Fatigue
Making endless choices, like what to wear or what to keep, can be mentally draining for an ADHD brain.
Executive Functioning Issues
Planning, prioritizing, and sticking to a system can feel overwhelming.
Time Blindness
We can easily lose track of time, leading to unfinished tasks and a mountain of unfolded laundry.
Sensory Overload
A cluttered closet can be visually overwhelming and trigger anxiety.
Making endless choices, like what to wear or what to keep, can be mentally draining for an ADHD brain.
Preparation: How to Set Yourself up for the Win
Here are some key steps to set the stage for a successful closet organization project:
Choose the right time
Don't tackle this when you're feeling overwhelmed or stressed. Pick a day when you have some dedicated time and feel relatively energized.
Gather supplies
Large trash bags: Two, one for donations and one for discarding.
Storage bins (optional): Labeled for out-of-season clothes or sentimental items.
Laundry basket: Set this aside for "wear again" clothes.
Cleaning supplies: Dust cloths and a surface disinfectant for shelves.
Hangers (optional): Matching hangers in a variety of sizes will create a visually calming effect.
Closet organizer components (optional): Drawer dividers, hanging organizers, or shoe racks can maximize space depending on your closet layout.
Set a timer
Break down the project into manageable chunks. Setting a timer for 20-30 minutes can prevent overwhelm and keep you on track.
Reward yourself
Celebrate your progress! Finishing a section or sorting through a particularly challenging pile is a victory. Acknowledge your effort with a break, a snack, or something you enjoy.
Enlist support
Don't be afraid to ask a friend, family member, or significant other for help. Working together can make the process faster and more fun.
Don't tackle this when you're feeling overwhelmed or stressed. Pick a day when you have some dedicated time and feel relatively energized.
Decluttering and Sorting
A study found that “inattention symptoms were specifically linked to hoarding severity” (Morein-Zamir et al., 2021), which means that ADHDers could be dealing with hoarding tendencies. This, in turn, means that it’s time to unleash your inner Marie Kondo. Here's how to approach this phase with ADHD in mind:
Embrace the one-touch rule
As you take each item out, deal with it immediately. Ask yourself: "Do I love this?" "Does it fit?" "Have I worn it in the last year?"
Sort into categories
Group similar items together, like shirts, pants, dresses, etc. This can help you visualize your wardrobe and avoid decision fatigue later on.
Create designated piles
Have separate piles for "donate," "sell," "alterations," and "laundry." This will prevent you from having to make multiple decisions later.
Be ruthless but realistic
Don't fall into the "I might wear this someday" trap. If it hasn't sparked joy (or seen the light of day) in the last year, let it go.
Don't overthink it
Sometimes, ADHDers’ brains can get caught in the analysis paralysis loop. If you're stuck on a specific item, set it aside for later and come back to it with a fresh mind.
Organizing: How to Create a System for Long-Term Maintenance
Now that you've conquered the clutter, it's time to create a system that will keep your closet organized long-term. Remember, consistency is key! Here are some ADHD-friendly tips:
Use visual cues
Hang your clothes by color, style, or occasion. This will help you find what you need quickly and visually scan your wardrobe when making outfit decisions.
Fold strategically
Use space-saving folding techniques like the KonMari method (standing folds) or file folding for t-shirts. This will maximize space and prevent clothes from getting wrinkled.
Invest in storage solutions
Utilize bins for out-of-season clothes, socks, or accessories. Labeling the bins helps with easy identification.
Embrace accessibility
Hang frequently worn items at eye-level for easy grab-and-go mornings.
Schedule maintenance checks
Make it a habit to go through your closet once a month. This could involve putting away laundry, rotating seasonal clothes, or revisiting those "might wear someday" items.
Remember, this is a guide. It's okay to adjust depending on what works fro you. There's no one-size-fits-all organization system. Experiment and find what works best for you. Don't be afraid to tweak your system as your needs change.
How to Cope With Setbacks
Life happens. There will be days when laundry piles up, and your best intentions fall by the wayside. Don't beat yourself up! Here are some tips to get back on track:
Start small
Tackle a manageable section of your closet, like one drawer or shelf. Small victories can motivate you to keep going.
Focus on progress, not perfection
Aim to improve, not achieve flawless organization. Every organized item is a win.
Embrace flexibility
If a specific folding technique or sorting method feels overwhelming, find a simpler alternative.
Seek support
If the organizational struggles are impacting your daily life, consider seeking professional help. Therapists specializing in ADHD can provide strategies to manage executive function issues and improve organization skills.
Tackle a manageable section of your closet, like one drawer or shelf. Small victories can motivate you to keep going.
Radcliffe Psychotherapy Clinic: Your Partner in Conquering Chaos
Feeling overwhelmed by the thought of tackling your closet? You're not alone! At Radcliffe Psychotherapy Clinic, we understand the unique challenges faced by individuals with ADHD. Our team of compassionate and experienced therapists can provide you with the tools and strategies you need to manage your ADHD and create a system that works for you. We offer individual therapy sessions, focusing on executive function skills training, time management techniques, and strategies for reducing sensory overload.
Don't let your closet be a source of stress anymore! Contact Radcliffe Psychotherapy Clinic today. We can help you create a calm and organized space that reflects your personal style.
Call us at (289) 801-4133 or email admin@angerandanxiety.com to schedule an appointment. You can also book online at https://sra.janeapp.com/.
We believe in your ability to thrive, not just survive, with ADHD. Let's create a system that empowers you to conquer the chaos and embrace the joy of a truly organized closet!