How to Declutter the NeuroClean way
We often hear that “a tidy home equals a tidy mind”, but if you’re living with a disability, mental health struggles, or neurodivergence, that can feel more like pressure than encouragement. Most decluttering advice assumes you’ve got endless energy, spare time, and executive functioning to spare. In reality, many of us are doing our best just to get through the day.
But here’s the good news: you don’t have to be perfectly organised to have a space that works for you. A calmer, more manageable home environment is possible, and it doesn’t have to come at the cost of your sanity or your self-worth.
This guide offers a collection of evidence-informed, gentle, and practical tips tailored for those of us who need a bit more flexibility, understanding and grace in how we manage our homes.
Why It Matters (But Doesn’t Define You)
There’s plenty of research showing that cluttered spaces can contribute to stress, fatigue, and low mood. For people with ADHD, autism, chronic illness, or anxiety, visual mess can be particularly overwhelming. But - and this is crucial - your space doesn’t reflect your worth.
The goal here isn’t to make your home look like something out of a magazine. It’s to make it a bit easier to live in. Less stress. Fewer lost keys. More breathing room. That’s it.
Realistic, Research-Backed Strategies
Start Tiny - Really Tiny
Forget “declutter the living room.” Try “clear the coffee table,” or even “pick up three things.” Behavioural psychology shows that breaking tasks into bite-sized pieces helps bypass resistance and builds momentum.
Try setting a 5-minute timer. When it goes off, you’re done - even if all you did was put one thing away.
Adapt the ‘Four-Box’ Method
The classic method uses four boxes: Keep, Donate, Bin, and Relocate. But you can tweak it:
If you find decision-making exhausting, just use two: Keep and Not-Keeping.
Use laundry baskets or shopping bags instead of boxes - easier to carry and store.
Tip: Label the bags if you’re prone to forgetting what’s what.
No-Fold Systems Are a Lifesaver
Folding laundry is optional. If that’s the barrier, just don’t. Use labelled baskets for clothes - socks in one, t-shirts in another. Quick, tidy-ish, and no one cares if it’s crumpled.
It’s functional, and that’s enough.
Make It Visual
Neurodivergent brains often do better when things are visible. Use open shelves, transparent boxes, or labels. That way, you don’t have to memorise where things live - they show themselves.
Take a photo of what “tidy enough” looks like in each space. Refer back when it’s time for a quick reset.
Use a ‘Body Double’
This can be a friend, partner, support worker, or even someone on a video call. The idea is that just having someone with you (physically or virtually) makes it easier to focus and stay motivated. It’s a known technique for people with ADHD and executive dysfunction.
Even a YouTube “clean with me” video can act as a virtual body double.
Set Up ‘Landing Zones’
Create little homes for things that tend to pile up - post, keys, your “I’ll deal with it later” bits. Instead of fighting the mess, contain it. A tray or basket near the door can make a world of difference.
We’re not aiming for minimalist bliss. We’re aiming for “I can find my wallet when I need it.”
Embrace ‘Good Enough’
One of the most helpful shifts you can make is letting go of perfection. If all you can do today is rinse the dishes and chuck your socks in a laundry bag - fine! That’s a win. Let function be your guide, not appearances.
Ask yourself: “What would make this space kinder to me right now?”
You Deserve a Space That Serves You
It’s easy to fall into the trap of thinking you have to “get your act together” before you can rest or feel good about yourself. But your home isn’t a moral project - it’s just a place to live. It’s allowed to reflect your energy levels, your health, your neurotype. And it’s allowed to be a little messy sometimes.
Whether you’re managing pain, fatigue, low mood, or executive dysfunction, the key is to work with your brain and body, not against them. A few tweaks and some self-compassion can go a long way.
Our principles and ethos align with the wonderful KC Davis’ methods. If you’d like to find out more about KC and her work, check out her website here: https://www.strugglecare.com/, and if you’d like a hand with decluttering then reach out to us here!
