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Moving. This simple word carries a heavy burden of both dread and excitement. For those with adult ADHD, these emotions are often amplified to their utmost extremes as “moving day” approaches.
While moving offers a prime chance to purge our possessions, it's a monumental leap from dodging that one cluttered closet to confronting every nook, cranny, and surface in our entire home.
The good news is that moving is a project that can (and needs to) be chopped up into smaller, more manageable, bite-sized tasks. In this blog post, I share five principles of moving and decluttering with ADHD that can take you from overwhelmed to in control.
Principle #1: Reframe the task
Your job is not to pack the house. It is to pack one small area.
It’s a small reframe, but an important one. This may be one of the most important stress reduction methods for moving with ADHD. If you are thinking about the entire house, you won’t be present in what you are doing - and even when the task at hand is finished the tendency will be to feel bad for not doing more. Nothing kills mojo faster than disappointment. So, finish that coat closet and pat yourself on the back. You rocked it.
Moving from one area to the next is also an example of our next principle – simplifying.
Principle #2: Simplify where possible
Less complexity means more sanity.
There are so many ways to complicate moving. Instead, look for ways to simplify whenever possible. For example, you can scour Marketplace for moving supplies… Or, to simplify, maybe you head to the closest moving store and buy a load of boxes and packing tape. Spending a little money on boxes will save you a ton of time driving across the city to scavenge bedraggled boxes from other people.
A quick list of ways to simplify your packing strategy:
- Create a packing station: Designate one area for boxing items to minimize distractions
- Color-code boxes: Use colored markers or stickers to quickly identify contents of each box. You could color-code by room, for example, then put a matching colored sticky note on the doors in your new home so that movers know exactly which rooms in which to put each box.
- Use clear plastic bins: For items you'll need quick access to, clear bins make contents visible and more easy to locate in a hurry.
- Get help for overwhelming tasks: Consider professional packers for areas like the kitchen. Or, designate friends and family to the most overwhelming rooms and tasks. Body doubling is a great way to get things done!
The ultimate simplification is reduction. And that is why Principle #3 is so crucial.
Principle #3: Begin with decluttering
Start light to finish strong.
Nothing, and I mean nothing, will make your move easier than moving fewer things. Seems obvious, but there it is. Even avowed haters of moving will usually grudgingly concede the value of going through one’s stuff and eliminating unused or unwanted items. Here are some decluttering strategies for ADHD:
- Toss the garbage first. Actually, if you do nothing else to declutter, toss the trash. In fact, this is one of the reasons to start packing well in advance. Unfortunately, moving can generate a lot of waste, and you will likely need to fill the garbage bin a few times.
- Designate a thrift zone. I suggest using the trunk of your car as a thrift item zone from now through moving day. Drop items off whenever you are in the vicinity of a thrift store.
- Try ADHD coaching. It can really help to make a moving plan in advance, but planning is one of those things ADHDers struggle with most. An ADHD coach can help you make a plan and break tasks down, and they will support you throughout the process.
- Leave emotions for last. Don’t worry about making tough emotional choices right now. Moving pulls on emotions enough as it is. If an item leaves you feeling conflicted go ahead and keep it for now.
Principle #4: Create a simple decision-making process
Don't debate - decide. Your mantra: Keep, Donate, Toss.
Simplify the overwhelming task of sorting your belongings by establishing a straightforward system. For each item, ask yourself: Do I use it? Do I love it? Does it spark joy? If yes, keep it. If it's in good condition but not for you, donate. If it's neither useful nor joyful, toss it. This three-category approach cuts through the mental clutter, allowing you to make swift decisions without getting bogged down in "what-ifs". Remember, decisiveness is your superpower in this moving adventure.
Principle #5: End with decluttering
The final sweep seals the deal.
Moving is a great time to declutter because it forces us to face each object in our home and consider whether the value we attach to it is enough to justify the process of packing and moving it.
But what about the process of unpacking that object and fitting it into a new space? In all likelihood your new home is not the same as your last, be it in size, layout, or style. Does it feel a little nuts to have moved something across state lines only to deposit it at your local thrift store? Sure. But it’s better to feel the pain once rather than every time you shift it around your new house or shove it out of the way in the garage.
Principle #6: Gamify to heck out of it
Moving isn't just a chore - it's your personal Olympics.
Turn packing into a series of mini-games and challenges. Time yourself to see how many books you can box in 15 minutes. Compete with a friend to see who can declutter the most items in an hour. Create a scavenger hunt for those easily forgotten items like spare keys or old chargers. By injecting fun into the process, you're not just packing - you're leveling up your moving skills. And remember, every completed box is a victory dance waiting to happen.
Principle #7: Get help
Remember: You're not alone in this moving marathon.
This is the time to ask for and accept help. Body doubling is essentially working with someone else nearby, and it is never more effective than when packing and moving. Having help eases stress, makes the work feel and actually be lighter, and reminds us of the simple fact that none of us can do this alone. So circle the wagons, order some pizza, and watch the work disappear.
Moving forward with ADHD
Moving is more than just relocating your belongings; it's about transitioning to a new chapter in your life. While adult ADHD can make moving a little more challenging in some ways, it doesn't have to be an overwhelming ordeal.
If you find yourself struggling, don't hesitate to reach out for support, whether it's from friends, family, or a professional ADHD coach. Otherwise, hopefully applying these seven principles will help your move go a little smoother.
