Decluttering Without the Crash: A Nervous-System-Friendly Guide for Neurodivergent Brains and chronic conditions
Decluttering can be especially overwhelming for neurodivergent people, including those with Autism and ADHD, and for people living with chronic conditions such as hEDS (Ehlers-Danlos syndrome), Hypermobility Spectrum Disorder (HSD), POTS, and MCAS. For many, physical clutter directly impacts the nervous system, energy levels (spoons), and symptom flares.
This guide shares a paced, nervous-system-friendly approach to decluttering that supports your health rather than pushing your body into burnout.
Decluttering and Neurodivergence: Why It Feels So Hard
Are you hating everything in your house right now? Are you yelling at everyone to clean in your house right now? Was this you three weeks ago? It was most definitely me. You might need this for next time.
Whether you've started decluttering and left a doom pile (or several) or you feel constantly overwhelmed and paralysed about where to start, know this: physical clutter = mental clutter.
For most people with neurodivergence or chronic conditions, it’s hard to feel in control when your brain and body don’t feel safe. Especially when you’re in constant pain, brain foggy, dizzy, nauseous, chronically exhausted, or overwhelmed with decisions.
Often, we seek control in other areas of life, like decluttering. This can turn into manic or frantic cleaning states, where your body overrides your logical brain and says, “JUST GET IT DONE.”
The Importance of Pacing Your Decluttering
The golden advice is… you need to PACE it.
This isn’t the kind of clean where guests are arriving in 30 minutes and you need your house presentable. This is about creating peace and space in your home and life.
Pacing protects your nervous system, prevents flares, and keeps your energy intact.
Tips for Nervous-System-Friendly Decluttering
Here are my strategies to declutter without losing your sanity or crashing into a flare:
1. Be Prepared and Break Tasks into Chunks
One room at a time and make a list of what you want to get done in that ONE room BEFORE pulling things out (I see you).
Break that list down into small chunks to gain dopamine (happy feelings) from each chunk and motivate you to continue.
2. Avoid Pulling Everything Out at Once
From your list, start with a section and finish it before moving on. Otherwise, you’ll be making snow angels in the mess.
3. Skip “Put Away Later” Piles
Do not be tempted to create little "Put away later piles". These will become doom baskets and haunt you to the end of time.
Let's be realistic.
Put away things as you go and remind your brain to STAY on task. Easier said than done, but just keep reminding it.
4. Clean in Short Intervals
Clean in 10-15 minute intervals, set a timer or tell someone to set a timer if needed to not burn out. We do not clean until we pass out.
You burning out = You crashing into a flare
5. Sit While Sorting or Use Tools to Protect Your Body
Or/and use a “grabby” or claw stick to avoid bending up and down so much (client recommendation)
More safety for your body, more energy preserving = less symptoms afterwards
6. Stay Hydrated and Wear Compression
You are still exerting energy, you still have other things to do in your day and you still need to look after yourself.
7. Let Go of Sentimental Items With Photos
If you’re sentimental but want to declutter, take a photo and make a phone folder. Often, it’s the memory that matters, not the object.
Small Wins Matter with Progress Over Perfection
Remember, this isn’t about perfection. It’s about creating an environment that supports your nervous system, energy, and health.
Progress over pressure. Peace over piles. You don’t need to finish everything in one go. Every small section completed is a win for your body and brain.
Save these strategies for the next time overwhelm creeps in, doom piles multiply, or you feel the urge to throw everything out.
Slow, intentional, and paced always wins.
Final Thoughts
Do not break yourself or burnout for the next week or month. You won’t get the sense of peace you are after.
These strategies work especially well for neurodivergent brains and people living with chronic conditions such as hEDS, HSD, POTS and MCAS.
Using small, intentional steps helps protect your nervous system, reduces fatigue, prevents flares, and keeps decluttering achievable.
Want More Paced Support?
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