1. Start Small and Break It Down

 

If your kitchen feels overwhelming, start with one small area. Tackle a single drawer, shelf, or countertop. If that’s too much, work on just one spot.

 

Breaking the task into manageable pieces prevents burnout and gives you a sense of accomplishment as you complete each step. Set a timer for 10-15 minutes to keep yourself focused and motivated.

 

2. Declutter with Purpose

 

ADHD brains thrive on novelty, so it’s easy to accumulate unnecessary gadgets, utensils, and mismatched containers. Ask yourself these questions as you declutter:

 

• Have I used this in the past six months?

• Do I have duplicates?

• Does this item make my life easier?

Donate, recycle, or discard items that no longer serve you. Keep only what you truly need and use regularly.

 

3. Designate Zones

 

Creating zones for different activities in your kitchen can simplify your workflow. For example:

 

• Cooking Zone: Keep pots, pans, and utensils near the stove.
• Prep Zone: Store cutting boards, knives, and mixing bowls together.
• Cleaning Zone: Place sponges, dish soap, and cleaning sprays near the sink.
• Snack Zone: Organize snacks in a single drawer or cabinet for easy access (especially if you have kids).

Having a clear structure reduces the mental load of searching for items.

 

4. Use Clear Containers and Labels

 

Transparent containers make it easy to see what you have at a glance, reducing the chances of overbuying or forgetting items. We ADHD folks tend to be “out of sight out of mind” people – by labeling shelves, drawers, and containers you are giving yourself visual cues, which are especially helpful for ADHD brains. For example:

 

• Label pantry bins as “Canned Goods,” or “Baking Supplies.”

• Use a label maker or even sticky notes for quick labeling.

5. Embrace ADHD-Friendly Organization Tools

 

Certain tools can help with staying organized easier:

 

• Lazy Susans
• Drawer Dividers
• Over-the-Door Racks
• Magnetic Strips

These tools reduce decision-making and help maintain order.

 

6. Make Cleanup ADHD-Friendly

 

Keeping your kitchen functional requires regular maintenance, but this doesn’t have to be overwhelming. Try these tips:

 

• Set a Daily Timer: Spend 5-10 minutes cleaning the kitchen each day.
• Use Checklists: Break down tasks like washing dishes, wiping counters, and putting away food.
• Create “Done for the Day” Habits: Leave the sink empty and the counters clean before bed to start the next day with a clear space.

 

 

FREE Webinar

 

Spring Cleaning Made Simple: Quick Wins For ADHD-Friendly Organization

Join me for this live webinar where I will share practical, ADHD-friendly strategies to simplify spring cleaning and help you create lasting organization in your living space.

Whether you are hoping to tackle the clutter pile or just want to gain some control over your space, this webinar will give you some quick wins to help you make your space work for you.

Saturday, March 19, 2025

1:00 p.m. Eastern

FREE – but you MUST register.

 

 

 

A Function Kitchen Is Possible!  Yes, Even With ADHD!

 

By starting small, using ADHD-friendly tools, and maintaining simple systems, you can create a space that reduces stress and supports your daily life.

Bonus Tip – Involve the family by teaching them about the zones, labels and new systems. 

Don’t forget to celebrate progress! Remember, your kitchen doesn’t need to be Pinterest-perfect; it just needs to work for you.

Start today, and take one small step toward turning your kitchen into a calm, organized haven.