ADHD EXECUTIVE FUNCTION TOOLS

Digital Declutter
Checklist

Clear the digital clutter that competes for your attention — platform by platform.

Digital Declutter Checklist
ADHD Executive Function Tools

Digital environments accumulate faster than physical ones, and they're harder to see. A drawer full of junk is obviously a drawer full of junk. A phone with 200 apps, 47 open browser tabs, and an inbox at 4,000 unread requires a different kind of awareness to notice as a problem — and a different kind of discipline to do anything about it.

For people with ADHD, the digital environment does specific damage: notifications interrupt focus at the worst moments, cluttered homescreens create visual noise that adds decision fatigue before the first task of the day, and a disorganized inbox becomes something to avoid rather than process. The problem isn't the devices — it's that devices were never set up with attention management in mind.

This checklist approaches the digital environment the same way a physical declutter approaches a room: one category at a time, with a clear scope so each session has an end.

How to Use This Checklist

  1. Work one category per session. Phone, Computer, Social Media, Internet, Photos, Email — each is its own block of time. Trying to do all six in one sitting is how none of them get done properly.
  2. Check off each item as you complete it. If something doesn't apply to your setup, cross it out so it doesn't keep drawing your eye.
  3. Prioritize by what disrupts you most. If notifications are your biggest focus problem, start with Phone. If the inbox is what you dread opening, start there.
  4. Schedule time for this rather than doing it between other tasks. Digital decluttering done in 5-minute breaks doesn't get done — the categories require actual decisions, not quick taps.
1
Digital Declutter Checklist
ADHD Executive Function Tools
Phone
Delete apps you don't use
Move most-used apps to first or second home screen
Close open browser tabs
Clean up your contact list
Review notifications — disable all but essential ones
Check phone storage and free up space
Remove apps and files that take up too much space
Delete podcasts and music you no longer listen to
Computer
Empty the trash
Clear the Downloads folder — delete or file
Clean up the desktop, keep it minimal
Delete or uninstall unused programs and apps
Clean the monitor and hardware
Schedule professional cleaning if needed
Social Media
Unfollow accounts whose content doesn't serve you
Mute or block where needed
Clean up saved boards and collections
Review and update your profiles
Declutter your reading list and subscriptions
Internet
Close all open tabs at end of today
Clear browser cache and cookies
Organize bookmarks into folders, delete unused ones
Clear browsing history
Photos
Sync phone and computer photo libraries
Organize photos by date or event
Back up to cloud storage
Delete duplicates and low-quality images
Email
Process inbox to zero (or a manageable number)
Save emails you need to reference
Delete emails you no longer need
Set up labels, filters, and folders for future incoming
Find and delete large storage-eating attachments
Unsubscribe from lists you don't read
2

Tandem Coaching Partners

Credentialed coaches with real-world leadership experience,
partnering with executives and organizations
to unlock sustainable growth.

Consultation

tandemcoach.co/
contact-us

Email

info@tandemcoach.co

Phone

855 51 COACH

Challenge your thinking.
Discover your capabilities.
Act on them.

Dallas, TX  |  Houston, TX  |  Worldwide Virtual