Understanding the DOOM Pile: A Sign of ADHD and Its Impact

A growing number of individuals are recognizing that their struggles with organization may be linked to Attention Deficit Hyperactivity Disorder (ADHD). Among those experiences is the phenomenon known as a “DOOM pile,” an acronym for “didn’t organize, only moved.” This term refers to cluttered spaces filled with unorganized items, such as receipts, bills, and various papers that have yet to be sorted. For many with ADHD, the overwhelming nature of these piles can lead to a common yet less-than-ideal solution: tossing everything away.

According to Cate Osborn, an author and ADHD advocate, the act of discarding clutter can feel like a relief. Osborn, who shares her insights on her podcast, Sorry, I Missed This: The Everything Guide to ADHD and Relationships, explains that the impulse to throw away items often stems from a feeling of being overwhelmed. “It’s easier to say, ‘you know what, I don’t need any of this’ and just throw everything away,” she noted. This reaction is not unique to her; many within the ADHD community report similar experiences.

Osborn illustrates her point through her own attempts to organize her desk. Items that lack a designated place often end up in a box for later sorting. Unfortunately, as time passes, the box can become a source of anxiety rather than relief. “I keep forgetting about the box until I see it, and often when I see the box, I’m in the middle of another task, so it sits for longer,” she explained. Eventually, she may face choice paralysis when deciding what to keep or discard, leading to the eventual decision to donate or throw items away.

The impulse to toss clutter is not exclusive to those with ADHD, though. Madison Perry, a psychologist and owner of Austin Holistic Psychology, likens the act of tossing to closing multiple internet browser tabs at once. “People with ADHD have too many mental tabs open at once,” she said. The immediate relief of decluttering can feel rewarding, even if it leads to accidentally discarding important items.

The tendency to toss items relates closely to executive dysfunction, a behavioral symptom affecting individuals with ADHD. Oliver Drakeford, a psychotherapist based in West Hollywood, California, explains that this behavior is often automatic and reactive. “It helps people avoid feelings of uncertainty, anxiety, and overwhelm,” he noted. This impulse also connects with experiential avoidance, where individuals attempt to escape uncomfortable thoughts or feelings, even if it proves detrimental in the long run.

While tossing may provide temporary relief, it does not address the underlying emotional challenges faced by many with ADHD. Drakeford emphasizes the importance of recognizing the emotions driving the urge to toss. By becoming aware of feelings such as anxiety or stress, individuals can start to manage their clutter more mindfully. “If you’re not conscious of these feelings, you’re more likely to operate on autopilot and resort to tossing things impulsively,” he stated.

For those struggling with the urge to toss, several strategies can help. First, individuals are encouraged to reflect on their motivations for discarding items. This self-awareness can facilitate healthier decision-making. It is also acceptable to let go of genuinely unnecessary items, such as expired food or damaged containers. Osborn acknowledges the need for tough choices, stating, “If being surrounded by moldy dishes is impacting your quality of life, then it may be time to be drastic.”

In addition, Drakeford suggests the “10 Things Game” as a way to manage overwhelming tasks. This technique allows individuals to focus on smaller, manageable objectives. For example, rather than tackling an entire stack of bills, one could begin by sorting through just ten items. This approach can reduce anxiety and create a sense of accomplishment.

Another effective strategy is the “Two-Minute Rule.” If a task will take less than two minutes to complete, it is advisable to do it immediately. For instance, washing a cereal bowl right after breakfast rather than postponing it can help maintain a clutter-free environment.

Osborn emphasizes the importance of self-compassion for individuals with ADHD. She observes that many people face harsh criticism for their struggles, which are often misunderstood. “It’s not that we aren’t trying hard enough, it’s that our brains literally process information differently,” she explained. Understanding this distinction is vital in fostering a supportive environment for those managing ADHD.

While navigating the challenges of organization, individuals are encouraged to approach their clutter with kindness and patience. Resources are available to help develop effective organizational strategies tailored to individual needs. Emphasizing the importance of teaching children with ADHD appropriate skills is crucial for promoting long-term success in managing their environments.

As awareness of ADHD continues to grow, understanding the intricacies of behaviors such as tossing can help foster empathy and support for those affected. Recognizing that the journey toward organization is often a complex one may lead to more constructive approaches to managing clutter and emotional well-being.