A Practical Resource for Reducing Noise and Finding Flow
For ADHD entrepreneurs, digital clutter isn’t just annoying — it’s exhausting. It creates friction, decision fatigue, and a low-level hum of stress that makes it harder to focus, start tasks, or even remember what you sat down to do.
ADHD affects working memory, attention regulation, and task initiation. When your digital environment is chaotic, it becomes harder to:
- Prioritise what matters
- Find what you need
- Start tasks without distraction
- Feel calm and in control
This isn’t about deleting everything or chasing inbox zero. It’s about gently reducing friction and creating systems that feel intuitive — so your digital space supports your brain, not bombards it.
✅ DIGITAL DECLUTTER CHECKLIST
Use this as a weekly reset or a one-time overhaul — whatever suits your rhythm.
1. 🖥️ Desktop & Downloads
Clear visual clutter to reduce overwhelm.
☐ Delete screenshots and random downloads you no longer need
☐ Move active files into a “Today” or “Current Projects” folder
☐ Create a “Parked” folder for things you’ll revisit later
☐ Archive old folders into a dated “Archive” folder
☐ Choose a calming or motivating desktop background
2. 📂 File Organisation
Make it easy to find what matters.
☐ Create clear folder names based on how you think (e.g. “Client Work,” “Ideas,” “Admin”)
☐ Use emojis or colour tags if your system allows — visual cues help ADHD brains
☐ Avoid nesting too deep — 2–3 layers max
☐ Set a weekly reminder to file new documents
3. 📧 Email Inbox
Reduce decision fatigue and stress.
☐ Unsubscribe from newsletters you never read
☐ Create folders or labels for key categories (e.g. Clients, Finance, Events)
☐ Use a “Reply Later” folder to avoid losing important messages
☐ Archive anything older than 30 days that you don’t need to act on
☐ Turn off notifications if they cause anxiety
4. 🌐 Browser Tabs & Bookmarks
Stop tab overload and reclaim focus.
☐ Close tabs you haven’t used in 24 hours
☐ Group tabs by project or theme using tab managers or browser features
☐ Bookmark useful pages with clear labels
☐ Delete bookmarks you never revisit
☐ Pin only essential tabs (e.g. calendar, task board)
5. 📱 Phone & Apps
Make your phone a tool, not a distraction.
☐ Delete apps you haven’t used in the last month
☐ Move distracting apps off your home screen
☐ Group apps by function (e.g. Work, Social, Calm)
☐ Turn off non-essential notifications
☐ Set app limits or use Focus modes if helpful
6. 🛠️ Tools That Work for You
Keep what helps. Let go of what doesn’t.
☐ Review your current tools — are they helping or adding friction?
☐ Archive or delete unused project boards or task lists
☐ Revisit tools you’ve liked in the past (e.g. Trello for visual planning)
☐ Try one new ADHD-friendly tool at a time (e.g. Goblin Tools)
☐ Tiimo – like a pocket-sized PA for your brain
☐ Create a “Toolbox” folder or dashboard with links to your go-to systems
7. 🔁 Weekly Maintenance Ritual
Build a rhythm that feels good.
☐ Choose a time each week for a 15-minute digital reset
☐ Pair it with something pleasant (cuppa, music, stroking the dog 🐾)
☐ Review your “Today” folder and clear what’s done
☐ Archive old emails and close tabs
☐ Reflect: What’s working? What’s feeling heavy
⏰ WHEN TO DECLUTTER — AND HOW TO KEEP IT GOING
Best time to start:
When your digital space feels more draining than supportive — or before a new season, launch, or project. It’s a great reset when you feel stuck or scattered.
How to keep it going:
Build it into your weekly rhythm. Keep it light, pair it with something enjoyable, and treat it as a kindness to your future self — not a chore.