Your brain isn’t cluttered. It’s just overwhelmed.
Time to do a little mental spring cleaning.
If your brain feels like a junk drawer – full of half-finished thoughts, guilt-flavored to-dos, and weird emotional receipts – this one’s for you. This is mental spring cleaning for ADHD minds. Let’s dump the clutter and find some clarity.
🧠 3 Nudges from Me
1. Dump, delegate, or delete.
If a task keeps boomeranging back into your brain, it’s either too vague, too big, or not your job in the first place. Try this: Write it down, then ask – Do I need to do this? Can someone else do it? Can I just let it go? Clarity is a dopamine booster.
2. Stop organizing the wrong pile.
If your system’s not working, maybe it’s not you. ADHD brains are notorious for spending hours perfecting a Trello board for tasks we don’t even want to do. Before you organize, ask: Do I actually want or need this in my life?
3. Clarity comes before systems.
Trying to build structure around a foggy life is like building IKEA furniture without the instructions – and ADHD already threw the instructions out. Start with clarity. Define what matters. Then make a system that fits the real you, not the imaginary organized version of you.
This kind of clarity-first approach is what mental spring cleaning for ADHD is all about.
🧰 2 Things I Found Useful
1. Quote:
“Almost everything will work again if you unplug it for a few minutes…including you.”
– Anne Lamott
2. Tool:
Thought Laundry:
Set a 10-minute timer. Write down everything weighing on your mind – no editing, no structure, no pressure. Just unload. When time’s up, pick one thing to either do, delegate, or delete. That’s your win for the day.
❓1 Question to Spark Progress
What’s one mental tab you can close this week – even if it’s just telling yourself, ‘Not now, and that’s okay’?
Feeling foggy too?
You’re not alone.
Hit reply and tell me what’s been taking up space in your head lately – I’ll help you sort through it.
Know someone whose brain is basically 47 open tabs and 2 playing music?
Forward this to them. Or send them here to sign up: paul-linehan.com
P.S. Haven’t grabbed your dopamine cheat sheet yet?
It’s short, it’s free, and it won’t judge your browser history.
👉 Get it here.
Still feel like you’re stuck behind some invisible wall?
You’re not broken – your brain just misfires sometimes.
Beyond the Wall is a short, no-fluff read that helps ADHD minds push through stuck points with momentum, not guilt.
👉 Grab it on Amazon here: Beyond the Wall