Decluttering for Dopamine (and Why Traditional Systems Fail ADHD Brains)
Clutter is often treated like a motivation problem but what if it’s really a systems problem?
In this episode of Adulting with ADHD, Sarah sits down with ADHD and autistic decluttering specialist and podcast host Heather Tingle, founder of Untangled by Tingle, to explore how home organization, dopamine, and executive function are deeply connected for adults with ADHD. Heather shares how her own experience living in chaos led her to create decluttering methods that work with neurodivergent brains instead of against them.
Together, they unpack why consistency can feel so hard with ADHD, how perfection based organizing systems create burnout, and how decluttering can become a source of safety rather than another area of pressure or shame.
This conversation offers a compassionate reframe instead of asking “Why can’t I stay organized?” we can start asking “What makes my space easier to live in?”
In this episode, we talk about:
Why traditional decluttering systems don’t work for ADHD and autistic brains
How dopamine and visibility affect motivation and follow through
Why finishing matters more than starting
How executive dysfunction impacts home organization
How competition, music, and time limits can increase momentum
Why emotional attachment matters more than logical rules
How small, bite sized tasks make decluttering more achievable
Heather also shares practical strategies, including:
How to “beat the kettle” or a song with a tiny decluttering task
Why gathering similar items into one visible place helps ADHD brains
How body doubling and shared accountability reduce overwhelm
How turning decluttering into a game builds motivation
Why starting with the smallest possible step creates success
How treating decluttering as a “side quest” lowers resistance
If clutter feels overwhelming, emotionally loaded, or impossible to maintain, this episode offers a gentler way forward one that centers dopamine, ease, and self compassion instead of perfection.
Resources mentioned:
Decluttering Untangled podcast by Heather Tingle
Untangled by Tingle (professional decluttering services)
Untangled by Tingle Declutter Community (Facebook group)
