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Have you ever felt like there’s something you “should” be doing but can’t quite bring yourself to start? Or maybe you’ve found yourself deep in a “doomscrolling” session, wondering how on earth you got there instead of tackling your to-do list?
You’re not alone—it’s a common struggle, and it’s not because you’re lazy or lacking in ability. The culprit might just be dopamine addiction.
Intrigued? Read on to discover what dopamine addiction is, why it might be behind your best intentions to declutter, and how it could be affecting your motivation to get organised.
Why Dopamine Feels so Good—and Why It’s Hard to Resist
Dopamine is a natural chemical in the brain that’s all about pleasure and reward. Every time you achieve something, like scoring a goal, finishing a task, or seeing those “likes” roll in on social media, dopamine gives you a nice feeling of satisfaction which acts as a reward, as well as positive reinforcement to repeat that activity.
But in our tech-filled world, it’s all too easy to find ways of spending time on activities that bring instant gratification for very little effort, from endless social media scrolls to effortless Amazon shopping to bingeing on your favourite TV shows.
All of these activities are initially pleasurable, but eventually they can leave us feeling drained, unmotivated, and unable to handle everyday tasks, especially the more routine and unexciting ones.
How Dopamine Addiction Can Get in the Way
Dopamine addiction often leads to procrastination, distraction, and avoidance—all things that make decluttering and organising feel like impossible and overwhelming tasks.
This can be especially true for people diagnosed with ADHD, as they may have a different dopamine response and struggle even more with maintaining focus on tasks that don’t provide immediate rewards.
This is why:
1. Low Dopamine for “Boring” Tasks: Routine tasks like sorting through cupboards or tidying up don’t tend to give us that instant reward, so our brains naturally want to avoid them.
2. Easy Distractions: When we’re used to instant gratification, staying focused on less exciting tasks can be a struggle. Start cleaning a drawer, and five minutes later, you’re somehow scrolling your phone!
3. Decision Fatigue: Decluttering and organising require sorting through large amounts of objects and deciding what to keep and what to let go. This can feel overwhelming if your brain is looking for a quick reward, and can result in burnout.
Tips for Breaking Free from Dopamine Dependency
If you suspect that dopamine addiction could be keeping you from tackling your household projects, here are a few tricks to help you get back in control:
1. Limit Quick-Fix Distractions: Set time limits on apps or websites that are easy to lose time on, such as social media or online games. This can help reduce distractions and improve your focus.
2. Break Bigger Jobs into Small Achievable Tasks: Instead of trying to tackle the whole room, start small. Finishing even one drawer or shelf can give you that little sense of achievement without needing a dopamine boost from elsewhere.
3. Try a “Dopamine Detox”: Set aside some time without screens or quick rewards, retraining your brain to find joy in simpler tasks like cooking, reading, gardening, or crafts. These are all tasks that can be rewarding, but do involve some effort to complete. This helps "retrain" your brain to overcome the search for the quick fix.
4. Work in Short, Focused Bursts: Setting the timer or breaking your decluttering and organising sessions into short bursts can keep you engaged without letting dopamine cravings derail your focus.
How We Can Help
As professional organisers, we are very used to working with clients who struggle with their organisation skills and knowing where to start when it comes to decluttering and organising their homes.
We understand that it’s often due to stress and overwhelm, rather than to a lack of ability. In fact quite a few our clients have told us that they have been diagnosed or suspect they have ADHD. Thankfully this is something that is more commonly known about and understood these days, particularly in women, many of whom are being diagnosed (or self diagnosing) later in life.
Sometimes, even with the best intentions, going it alone can feel like an uphill battle. That’s where we come in.
We’re here to support you in turning the daunting process of organising and decluttering into something manageable—even enjoyable. Here’s how we can help:
Guidance and Accountability: We don’t declutter “for” you, we do it with you, working alongside you and in consultation with you, so that you feel like you are achieving something. Many of our clients tell us that this motivates them to continue independently between sessions, which is always great.
Support with Decisions: Deciding what to keep and what to let go can be tiring and stressful. We offer a fresh perspective from an impartial point of view, helping to make these decisions simpler and less stressful.
Reducing Overwhelm: With our support, what once seemed overwhelming becomes manageable, even enjoyable. We are able to look at a room full of clutter and make a plan for how to tackle it. We will help break it down for you into small tasks that we can do together, helping you feel less overwhelmed and more in control.
Adding Rewards: We know how rewarding it can be to turn a cluttered and disorganised space into a calm and organised home. It’s very rewarding for both us and our clients and gives a real feeling of satisfaction.
Final Thoughts
In a world of instant gratification, dopamine addiction can get in the way of staying organised. But by understanding the mechanics behind it and taking a few practical steps to overcome it, you can start to reclaim control of your space—and your time.
And of course if you need a hand, we’re here to help.
The satisfaction of a well-organised home may not bring you an instant dopamine rush, but we guarantee that in the end it’s far more fulfilling—and that’s a feeling worth the effort.
Best wishes
Sue & Claire
We are Sue and Claire, professional organisers and home stagers based in the Cotswolds, UK. We offer practical, non judgemental support with home organisation and decluttering as well as our home staging and styling services.
Do get in touch to find out more!
0772 0887205
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