ADHD Decluttering: The Poop Rule Explained
Declutter Your Life with the “Poop Rule”: An ADHD-Friendly Approach to Tidying
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Tired of clutter overwhelming your space adn your mind? If you’ve ever struggled with tidying, especially if you have ADHD, you might find a surprisingly effective, albeit unconventional, solution gaining traction online: the “poop rule.” This unique decluttering method, popularized by an ADHD tiktoker, offers a visceral and memorable way to decide what to keep and what to toss.
The “poop rule” gained significant attention after a TikTok video detailing the technique racked up over 175,000 views. The video quickly spread across other social media platforms,including X (formerly Twitter) and Instagram,resonating with many who found traditional decluttering methods ineffective.The core of the ”poop rule” is simple yet potent: when deciding whether to keep an item, imagine that it has been covered in poop. Woudl you be willing to clean it off?
How the “Poop Rule” Works
the method was shared by a woman named Karle, who was seeking help for her ADHD symptoms. While downsizing her home, she found herself struggling to purge accumulated possessions. Her therapist introduced her to the “poop rule” as a way to make the decision-making process more concrete.
The therapist’s logic was straightforward:
For items you’d discard anyway: Imagine a toiletry item covered in poop. the thought of cleaning it off, especially if it’s old or gross, would likely lead to immediate disposal. “Would you wash poop off that?” the therapist asked. Karle’s response was a definitive “Absolutely not. It would be all in the cracks,you know?”
For items you’re unsure about: Consider something you use regularly,like a favorite shirt. “Now, what about a shirt that you wear to work a lot?” the therapist prompted. Karle admitted, “Honestly, I probably would wash it.”
This stark contrast highlights the effectiveness of the rule. If the thought of cleaning poop off an item doesn’t deter you, it suggests you’re more likely to keep it. If the idea is repulsive,it’s a clear sign to let it go.
Karle found the “poop rule” particularly effective because she identifies as a “very visual and literal person.” The vivid imagery helped keep her accountable and made the decluttering process more manageable.
The “Poop Rule” vs. Traditional Decluttering
The “poop rule” has been compared to other popular tidying methods, most notably Marie Kondo’s “spark joy” philosophy. While Kondo’s approach focuses on emotional connection to possessions,the “poop rule” taps into a more primal,visceral reaction.
One TikTok user commented on Karle’s viral video,noting,”So…Marie Kondo’s ‘Does this spark joy?’ made more visceral? Love it.” This sentiment was echoed by Cooper ownbey, an archival researcher and scriptwriter, who shared on X that Kondo’s method had never worked for her.However, she credited an “ADHD tiktoker” with introducing the “poop rule,” which she stated “just changed my entire life.”
Why This Method Resonates with the ADHD Community
Difficulty with institution and decluttering is a common challenge for individuals with ADHD. Executive function deficits can make it hard to initiate tasks, maintain focus, and make decisions, all of which are crucial for tidying.
The “poop rule” offers several advantages for those with ADHD:
simplicity: It bypasses complex decision-making processes. The criteria are clear and immediate. Memorability: The unusual and slightly gross nature of the rule makes it highly memorable, increasing the likelihood of applying it consistently.
Motivation: The strong emotional reaction it elicits can provide the necessary push to get started and keep going.
Tangibility: For visual and literal thinkers, the imagined scenario provides a concrete way to assess an item’s value or lack thereof.
Beyond the “Poop Rule”: Other ADHD-Friendly Decluttering Tips
While the “poop rule” is