Spring Cleaning: Decluttering Your Space & Your Relationships as the ADHD Scapegoat

Ever wonder why keeping spaces tidy feels like a constant battle with an ADHD brain? Or why letting go of draining relationships feels impossibly hard, even when you know they're toxic? This episode dives deep into the connections between ADHD, past trauma (like being scapegoated), and the clutter that accumulates in our lives – both tangible and intangible.

In this episode, you'll explore:

🧠 ADHD & Physical Clutter: Why object permanence ("out of sight, out of mind"), decision fatigue, overwhelm, and emotional attachment make organization challenging.

💡 Practical Decluttering Strategies: Actionable tips like the "One-Touch Rule," sorting by category, using timers, the power of body doubling, and letting go of the "someday" mindset (inspired by The Home Edit!).

❤️‍🩹 Emotional & Relationship Clutter: Recognizing the signs of toxic dynamics, scapegoating, and emotional abuse in relationships.

🚧 Overcoming Barriers: Addressing the guilt, obligation, and fear that often accompany setting boundaries with difficult people.

🔍 Identifying Draining vs. Supporting Relationships: Using self-reflection to understand how interactions truly affect your energy and well-being.

🚶‍♀️ Giving Yourself Permission: Understanding when it's necessary to walk away (low contact/no contact) for your own mental health.

🤝 Building Healthy Support: The crucial role of finding safe relationships and avoiding trauma-bonded patterns.

🌱 Growth Through Decluttering: How clearing space physically and emotionally creates room for personal growth, healing, and building a life aligned with your values.

🪜 Small Steps, Big Change: Why gradual progress is key for ADHD brains and trauma survivors to avoid overwhelm and regret.

Whether you struggle with messy spaces, draining relationships, or both – especially if you identify with ADHD or have a history of being the family scapegoat – this episode offers validation, practical advice, and empowering insights to help you clear the clutter and make space for what truly matters.

[00:00:11] Introduction: The Double Meaning of Spring Cleaning
[00:00:31] Personal Connection: Cleaning as Therapy & Refreshment
[00:01:28] Why ADHD Brains Struggle with Clutter: Object Permanence
[00:03:46] ADHD & Clutter: Decision Fatigue & Overwhelm
[00:04:52] The Challenge of "Half-Assing" vs. Hyperfocus Cleaning
[00:07:33] Example: Decision Fatigue in Creative Work (Jeremy)
[00:09:16] Strategy: Using Systems & Planning to Combat Overwhelm
[00:11:00] Strategy: Prioritization, List-Making & Celebrating Done Tasks
[00:12:47] ADHD & Clutter: Emotional Attachment to Items
[00:12:58] Personal Story: Forced Decluttering & Childhood Attachment
[00:15:32] Navigating Emotional Attachment Now (Bills Gear Example)
[00:16:15] Decluttering Strategy: The One-Touch Rule (Packages Example)
[00:18:03] Decluttering Strategy: Sorting by Category & Practical Use
[00:19:32] Decluttering Strategy: Using Timers & Body Doubling
[00:21:22] Clarifying Body Doubling (Accountability & Support)
[00:23:11] Decluttering Strategy: Letting Go of the "Someday" Mindset (Home Edit)
[00:24:40] Moving to Emotional & Relationship Clutter
[00:24:46] Step 1: Awareness - Recognizing Toxic Relationships & Abuse
[00:25:15] Step 2: Addressing Guilt, Obligation & Fear Around Boundaries
[00:25:31] Step 3: Identifying Who Drains vs. Who Supports You (Self-Reflection)
[00:26:24] Step 4: Giving Yourself Permission to Walk Away
[00:27:00] Step 5: Practicing Low Contact or No Contact Strategies
[00:27:53] Step 6: Finding Healthier Support Systems (Safe Relationships)
[00:28:33] Taking Accountability & Apologizing During Healing
[00:29:25] Wrap Up: Decluttering Physically & Emotionally Makes Room for Growth
[00:29:39] Advice for ADHD/Trauma Survivors: Small Steps are Key
[00:31:34] Journal Prompt: What or Who No Longer Serves You?
=============================
📱 Subscribe and Listen to the ADHD Scapegoat Podcast HERE:
=============================
Spotify: https://open.spotify.com/show/1ZMamXD...
Apple Podcasts: https://podcasts.apple.com/us/podcast...

🔴 Connect with Angie on Social Media
  / adhd_with_angie  
  / adhdwithangie  
  / adhdwithangie  

=============================
About Angie:
Angie is an Advanced Certified ADHD Life Coach (ACALC) & proud ADHDer! Her late ADHD diagnosis provided her with 28 years of experience with the many struggles of having a neurodivergent brain. ADHD Coaching services are available through her website (https://adhdwithangie.com/).
=============================
On the ADHD Scapegoat podcast, we're going to talk about everything ADHD and scapegoating. Let's keep seeking truth and creating a brighter future together!

#adhd #scapegoat #adhdscapegoat #adhders

Music Credits:
"The Truth" · Anno Domini Beats