Why ADHD and “Tossing the Doom Pile” Go Hand in Hand — and How to Break the Cycle

Last summer, a term went viral on TikTok that instantly resonated with millions of people: the DOOM pile.

Short for “Didn’t Organize, Only Moved,” a DOOM pile could be anything from that junk drawer crammed with old receipts and loose batteries to a box in the corner of your room packed with random desk clutter from a job you left two years ago. It’s the stuff you keep meaning to sort out… but never quite get around to.

For many — especially those with ADHD — facing a DOOM pile can feel completely overwhelming. And when it becomes too much, there's a common "solution": toss it all. Fingers crossed there’s nothing important hidden inside.

Cate Osborn, ADHD advocate, author, and host of the podcast Sorry, I Missed This: The Everything Guide to ADHD and Relationships, knows this feeling well. She’s tossed a DOOM pile before — and she’s not alone.

“It’s not something that I would brag about or say that I’m particularly proud of, but I do know what it’s like to be so completely overwhelmed that it’s easier to say, ‘You know what, I don’t need any of this,’ and just throw everything away,” she shared.

Why the Doom Pile Happens in the First Place

Osborn describes how it often starts: you're cleaning your desk, and a handful of miscellaneous items don't have a designated home. You put them in a box to "sort later."

But later never comes — because with ADHD, challenges like task prioritization, memory, and emotional regulation get in the way.

"I’ll set the bin aside, intending to go through it later, but I’ll forget about it," she said. "When I do see it again, I’m usually in the middle of something else — so it sits even longer."

Days or weeks later, when she finally faces the box, a new problem emerges: choice paralysis.
"What should I keep? What if I need this later?" And just like that, another DOOM box is born.

Eventually, the clutter piles up, and Osborn — like many others — opts to cut her losses: sell what she can or, more often, donate or toss it all just to get her space back.

Why Tossing Feels So Good (And Why It's Not Always Helpful)

Dr. Madison Perry, a psychologist and owner of Austin Holistic Psychology, explained that the urge to toss everything mirrors the feeling of force-closing too many browser tabs at once.

"People with ADHD have too many mental tabs open at once," Perry said. "They become overwhelmed and need to close some — fast. Throwing everything away feels like shutting down those tabs."

And let’s be honest: you don’t need ADHD to relate. Who hasn’t hidden laundry in a closet before company arrives?

Still, the consequences can be real. Perry has seen clients accidentally throw away important documents or valuables in their rush to declutter.

The Psychology Behind Tossing

Psychotherapist Oliver Drakeford explained that tossing isn't just impulsive; it's a coping mechanism rooted in executive dysfunction — a core struggle for people with ADHD.

“For many, tossing is an automatic reaction to avoid feelings of anxiety, uncertainty, and overwhelm," Drakeford said. "When faced with a pile of clutter, the brain becomes overstimulated — and tossing everything is a fast exit."

This habit is also tied to experiential avoidance: the urge to avoid uncomfortable feelings (like guilt or stress) even if the avoidance hurts you later.

In the moment, tossing brings a sweet sense of relief, like clearing a blank slate. But over time, it can reinforce cycles of emotional overload without actually building coping skills or improving organization.

"In the long run, tossing doesn’t really help develop distress tolerance or healthier ADHD management skills," Drakeford explained.

How to Break the Tossing Cycle (Without Losing Your Mind)

1. Get Curious About Your Urges - The first step is recognizing the emotions behind your actions.
Are you tossing because you’re anxious? Overwhelmed? Panicking?
By getting curious instead of judgmental, you can slow down the impulsive cycle and choose a more mindful response.

2. It’s OK to Toss (Mindfully!) - Yes, sometimes things do need to go. If you have moldy Tupperware or stained paperwork that’s no longer useful, it’s healthy (and hygienic) to get rid of it.

"Owning your space means making hard choices," Osborn said. "Sometimes that means letting go of stuff to protect your wellbeing."

3. Try the “10 Things Game” - Big tasks feel unbearable? Break them down.
Instead of trying to organize an entire room, challenge yourself to deal with just 10 items — open 10 pieces of mail, pick up 10 things.
You can stop after 10… or keep going if you find your momentum.

4. Use the Two-Minute Rule - If a task takes less than two minutes, do it immediately.
Washing a bowl? Two minutes. Filing a bill? Two minutes.
Nipping little tasks in the bud keeps piles from forming later.

5. Give Yourself Grace - Lastly — and maybe most importantly — be kind to yourself.
ADHD isn’t about laziness or lack of willpower. It’s about brain wiring that affects how you process tasks and emotions.

“To the ADHD brain, a simple task like ‘sort the box’ is actually hundreds of mini-tasks, each draining energy,” Osborn said.

Feeling overwhelmed is not a failure. It’s a sign that you might need more tools, more breaks, or simply a different approach.
There’s no shame in that.

Final Thoughts:
If you struggle with DOOM piles and impulsive tossing, you’re not alone — and you’re not broken. Learning to recognize and manage these impulses takes time, compassion, and often, some trial and error.
There are great resources, podcasts, and ADHD-specific organization strategies that work with your brain, not against it. And every small step you take is a win.

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