If you have ADHD, you might find yourself struggling with organization, focus, and decision-making, all of which can make it difficult to manage your living space. One issue that tends to arise more often in people with ADHD is hoarding behavior. While not everyone with ADHD experiences hoarding tendencies, research shows that the two often overlap. Below, we explore the connection between ADHD and hoarding, how to recognize it, and what you can do to address it.
The Prevalence of Hoarding in Individuals with ADHD
Hoarding disorder affects about 2-6% of the general population, but studies suggest that individuals with ADHD are more likely to experience hoarding behaviors than those without the condition. The core symptoms of ADHD—difficulty with attention, impulsivity, and executive dysfunction—can make it harder for you to declutter, organize, and let go of items, which may lead to hoarding tendencies. It’s estimated that hoarding behaviors could be present in up to 20-30% of adults with ADHD, though this figure varies depending on the severity of symptoms.
How ADHD Symptoms Fuel Hoarding Behavior
The connection between ADHD and hoarding goes beyond mere disorganization. If you live with ADHD, you may experience difficulty in making decisions, leading to procrastination when it comes to getting rid of items. There’s also the impulsivity aspect, where the thrill of acquiring new things might feel irresistible, even if you don’t need them. Once things start piling up, it can feel overwhelming to decide what stays and what goes, creating a cycle of accumulation.
Your tendency to be easily distracted may also play a role. You might start cleaning or organizing a space but get sidetracked by something else, leaving tasks unfinished. This leads to clutter building up over time, making it harder to catch up.
Additionally, emotional attachment to items can be stronger for those with ADHD. You might find it hard to part with objects because they remind you of a specific moment, idea, or plan. Even if those plans never came to fruition, you may hold onto things with the intention of using them “someday.”
Early Signs of Hoarding Behavior
Identifying hoarding behavior early on can help prevent it from escalating. Here are some signs to watch for:
- Chronic Disorganization – If your living space is consistently cluttered, despite your attempts to clean up, this may be an early sign.
- Difficulty Letting Go – You may find it painful to throw away even seemingly insignificant items, like old papers, clothes you no longer wear, or broken objects.
- Emotional Attachment to Objects – When you feel an intense emotional connection to items, especially if you justify keeping things because of the potential future use, it can signal hoarding tendencies.
- Feeling Overwhelmed by Clutter – If the clutter in your home feels overwhelming, and you don’t know where to start, this might indicate a developing hoarding problem.
- Avoidance of Tidying Up – You may avoid decluttering or cleaning altogether because the task seems too big or stressful.
Ways to Treat Hoarding Behavior
If you recognize some of these signs in yourself, don’t worry—there are effective ways to address hoarding behavior, even if it feels daunting. Here are a few approaches you can consider:
- Cognitive Behavioral Therapy (CBT) – CBT is one of the most effective treatments for hoarding disorder. It helps you address the underlying thought patterns and behaviors that contribute to hoarding, such as the fear of making decisions or attachment to objects. A therapist can guide you through breaking down overwhelming tasks into smaller, more manageable ones.
- Executive Function Coaching – Since executive dysfunction plays a significant role in ADHD, working with a coach who specializes in ADHD can be helpful. They can help you set goals, prioritize tasks, and develop strategies to manage clutter in your home.
- Medication – For some, medication prescribed for ADHD, such as stimulants or non-stimulants, may also help reduce impulsivity and improve decision-making, which can alleviate hoarding behaviors. Medication isn’t a cure, but it can help you better manage ADHD symptoms that contribute to hoarding.
- Decluttering in Stages – Trying to declutter all at once can feel impossible, so start small. Focus on one room, one drawer, or even just one shelf. Break the process down into smaller steps, rewarding yourself for each accomplishment.
- Enlist Support – Whether it’s a therapist, friend, or family member, having someone to help you stay accountable can make a big difference. Sometimes, the emotional support is just as important as the physical help in clearing space.
- Digital Tools and Apps – There are organization apps specifically designed for ADHD that can help you stay on track with decluttering tasks. Setting reminders and creating visual checklists can provide structure when you’re feeling overwhelmed.
Hoarding and ADHD are often intertwined, but that doesn’t mean you’re stuck living in clutter forever. Understanding the connection between the two and recognizing the early signs of hoarding behavior can empower you to take action. Whether through therapy, coaching, or medication, there are effective strategies that can help you regain control of your space and your life.
References
- https://www.adhdcentre.co.uk/adhd-and-hoarding-is-there-a-link/
- https://www.additudemag.com/slideshows/root-cause-of-clutter-adhd-hoarding-disorder/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7612156/
- https://chadd.org/adhd-news/adhd-news-adults/adhd-and-hoarding-disorder-new-information/
- https://www.verywellmind.com/people-with-adhd-more-prone-to-hoarding-5248627