ADHD and messiness

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  • Quick tip 1

    Break down the task.

    People with ADHD can struggle with following the steps in a task. Break cleanup jobs into smaller chunks. Checklists and picture schedules are great tools to help with this. 

  • Quick tip 2

    Give things a place.

    Take advantage of shoeboxes, baskets, and plastic tubs. Label them to note what goes where: school or work papers, office supplies, toys, etc. This makes it easier to keep things neat.

  • Quick tip 3

    Repeat directions.

    If you’re giving cleanup directions, expect to say them more than once. People with ADHD often need reminders to stay on track. Phones are a great tool: Jot down steps in a note, use alarms to get started, or try an organization app.

  • Quick tip 4

    Use incentives.

    Rewards can be more effective than nagging or beating yourself up. Offer an incentive for cleaning up. That might be watching a show or going to the park together.

  • Quick tip 5

    Pick your battles.

    Some people find it really hard to ignore messes. But depending on what else is happening, it may be better to just leave it alone for now. 

Some people are naturally neat. They keep their things fairly organized and try to avoid making a mess. But many kids and adults with ADHD are the opposite — they’re messy most of the time. And it can cause problems at home, school, and work. 

For example, kids might miss a field trip because the permission slip got lost in their overflowing backpack. Adults may misplace their keys on a messy dresser and end up being late for an appointment. You may wonder: Why don’t they just keep things neat to avoid consequences? 

People with ADHD who have a hard time keeping things tidy usually aren’t being lazy or thoughtless. They have trouble with a group of skills needed to tackle cleanup tasks and stay organized. These skills are known as executive function.

The constant messiness can be annoying for others and embarrassing for the mess maker. But knowing what’s causing this behavior can help you approach the situation with empathy — whether you’re the one who’s messy, or if it’s someone else — and find ways to stay neater.

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