For years, I avoided spending time in my own living room. I didn’t realize it at first, but I wasn’t comfortable there. That’s pretty bad when you consider this is where my kiddo and I spent so much of our quality time. I would sit there and feel restless, distracted, and overwhelmed by the space.
Finally, I decided it was time to make a change. I needed a space that supported our family’s needs—somewhere we could truly relax, recharge, and connect. I began asking myself a few key questions:
What needs to be true for me to feel comfortable here?
How do we want to use this space? Is it just for movie nights, or do I want to be able to sip tea and read, too?
What would it look like to share the space with others?
Those questions kicked off my exploration of ADHD-friendly design. Over time, I made changes that transformed the space from overwhelming to inviting, and now I’m sharing what worked for me!
February 2025, Kristina Proctor, ADHD Coach @ Agave Health
1. Declutter: Less Visual Noise, More Mental Clarity
One of the first things I noticed was how overstimulated I felt by all the clutter. Toys, random paperwork, and books scattered everywhere were constantly pulling my attention away. It was overwhelming, and I needed a system that wouldn’t require constant cleaning but would still keep the space organized. Research shows that clutter increases mental overwhelm and can make it harder for those with ADHD to focus or relax (source: Psychology Today).
Here’s what worked for me:
I created dedicated zones in the living room—one for reading, one for toys, and another for entertainment.
Instead of built-in storage, I introduced a roller cart for items that didn’t have a permanent home. When clutter builds up, everything goes on the cart, and I roll it to its "home" throughout the house. This made tidying up fast and manageable.
I also implemented a “one in, one out” rule to prevent clutter creep.
Having fewer visual distractions immediately made the space feel calmer and more inviting.
2. Optimize Lighting for Mood and Focus
At night, I’d either be blinded by bright overhead lights or struggling to read by dim light. During the day, I realized I wasn’t taking advantage of the natural light we had because the blinds were hard to manage. I also wanted the lighting to feel more calming and less harsh in the evenings, so I decided to swap out some of the lighting fixtures. Lighting can greatly impact both energy and mood. For people with ADHD, overly bright or poorly lit environments can be either overstimulating or draining
Here’s what worked for me:
I made the windows more accessible by simplifying how we opened and closed the blinds, which helped maximize natural light.
To soften the space, I added an hanging lamp with natural wood fibers. This gave a warm, calming vibe to the room, and the soft light helped create a relaxing environment at night.
I also incorporated sheer panels to diffuse glare during the day and added warm, dimmable floor lamps to provide flexible lighting options.
Small changes like these helped me create lighting that worked for both energy and relaxation.
3. Comfortable, Flexible Seating to Reduce Restlessness
ADHD often makes it hard to sit still. I noticed that I was constantly shifting positions or even pacing because I didn’t have enough seating options that felt “right.” I found a larger sectional on Facebook Marketplace—big enough that I could put my feet up, sit, or even lay down comfortably, all while someone else could be on the couch too. It changed everything about how I used the space! Seating that supports movement and flexibility can help reduce restlessness and encourage relaxation.
Here’s what worked for me:
The large sectional provided enough room for both solo relaxation and quality time with others. It offered the flexibility I needed—whether I wanted to lounge with my feet up or share the space during movie nights.
For extra sensory-friendly seating, I added a floor cushion and cozy textured blankets to enhance comfort and relaxation.
I also kept the arrangement loose so we could easily shift things around when guests came over.
Having comfortable seating made spending time in the living room so much more enjoyable.
4. Use Calming Colors That Don’t Overwhelm the Senses
Our living room walls were plain and a basic khaki color. I wanted to create a calmer, more intentional space.
Colors can impact focus and emotional regulation. ADHD brains can be overstimulated by bold or clashing patterns, while muted tones are soothing.
Here’s what worked for me:
I chose a dark green for the focus wall that complimented the mountains outside the windows and added pops of color through throw pillows and blankets.
I kept wall art to a minimum, opting for a few large statement pieces.
Simplifying the color scheme made the space feel more grounded and peaceful.
5. Add Sensory-Friendly Elements to Regulate Overwhelm
Both my kiddo and I can get overstimulated pretty easily. Having sensory-friendly features helped both of us find calm when things felt chaotic. Sensory anchors like blankets and calming scents can help regulate emotional overwhelm, which is common for those with ADHD.
Here’s what worked for me:
I added a variety of blankets to the sofa, which allows us to select one based on our sensory needs.
An essential oil diffuser with calming lavender helped us unwind in the evenings.
I also kept sensory items like fidget toys and noise-canceling headphones in an easily accessible storage bin.
These elements made the living room a comforting and grounding space.
6. Set Tech Boundaries Without Disrupting Entertainment
Screen time was becoming a battle. Devices were always visible and easily accessible, making it hard to disconnect or focus on other activities. ADHD can make it hard to resist tech distractions, so creating boundaries around tech use is crucial.
Here’s what worked for me:
I organized cables and set up a closed media console for the TV and gaming systems.
I established a tech-free corner where I could read or enjoy a quiet moment with tea.
I also used screen-time timers to remind us to take breaks during long movie or gaming sessions.
These boundaries helped reduce overstimulation while still allowing for fun.
7. Incorporate Movement Opportunities for Restlessness
Sometimes I’d find myself needing to move around to focus. I wanted the living room to support those needs without feeling like a gym. Movement helps ADHD brains regulate focus and energy. Having opportunities to move without leaving the room can reduce restlessness.
Here’s what worked for me:
I created a small area with a yoga mat and resistance bands for quick stretch breaks.
I also pull in my walking pad for movement while we are watching TV.
This gave us productive ways to channel restlessness and energy.
8. Build ADHD-Friendly Habits to Maintain the Space
One of my biggest struggles was keeping the space organized. I had to create systems that were ADHD-proof and easy to maintain. Sustaining a tidy space is hard for those with ADHD, but simple, low-effort habits can make a big difference.
Here’s what worked for me:
I implemented a quick 5-minute clean-up each night.
Visual reminders (like a checklist) helped me remember tasks like clearing surfaces and organizing pillows.
I also involved my kiddo by creating a “team tidy” routine.
These habits kept the living room functional without overwhelming us. You can start with micro-habits!
A Space That Supports Our Family’s Needs
After reworking the space, I finally felt comfortable in my own living room. It became a place where my family could truly connect, relax, and thrive. If you’ve been struggling with your space, I encourage you to start small and find what works for you. Your living room can become your haven too!
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