Cleaning and organizing can be a real challenge for people with ADHD. The symptoms of ADHD like inattention, distractibility, disorganization and poor working memory can make it very difficult to stay focused on cleaning tasks and keep spaces tidy over time. However, it’s not impossible! With some adjustments, strategies and compassion, cleaning with ADHD is manageable.
Why is cleaning difficult with ADHD?
There are several reasons why cleaning can feel so hard for people with ADHD:
Poor focus and distractibility
People with ADHD struggle with sustaining focus and are highly distractible. Cleaning requires extended focus on monotonous tasks like picking up clutter, dusting, vacuuming, etc. It’s easy to get sidetracked and start doing something else entirely.
Difficulty prioritizing
Figuring out what to clean first and how to logically go about cleaning can be a challenge. ADHD can make it hard to determine what’s most important to do now and what can wait.
Trouble getting started
Initiating cleaning tasks can feel impossible when you have ADHD. The steps required seem overwhelming. Even if you want to clean, getting started is a hurdle.
Hyperfocusing
While people with ADHD have trouble maintaining focus on boring tasks, they can also hyperfocus for hours on activities they find stimulating. This can lead to meticulously cleaning one room while the rest of the house is a mess.
Disorganization
General household disorganization makes cleaning much harder. When rooms are cluttered and items aren’t in designated homes, it’s tough to clean effectively.
Forgetfulness
Remembering what has been cleaned already, what still needs cleaning, where cleaning supplies are kept etc. can be a struggle with ADHD impaired working memory.
Physical restlessness
Sitting still and diligently cleaning goes against the innate restlessness felt by many people with ADHD. The urge to move around can disrupt cleaning.
Time blindness
ADHD can cause difficulty perceiving time accurately. Cleaning often takes longer than expected. Starting cleaning too late leads to rushing or leaving tasks half-done.
Low frustration tolerance
The boring, tedious nature of cleaning means it’s easy to become impatient, irritated and demotivated quickly. Dealing with frustration decreases cleaning stamina.
Tips for cleaning effectively with ADHD
If you have ADHD, cleaning probably won’t ever be easy or enjoyable. But it can help to implement some strategies to make it more manageable:
Create a cleaning schedule
Schedule specific days and times to clean different rooms and areas of your home. This provides structure and accountability. Post the schedule where you’ll see it. Set reminders on your phone.
Use timers
Timers help keep you focused for a defined period of time. Set a timer for 15 or 20 minute increments dedicated solely to cleaning. When the timer goes off, take a 5 minute break before the next cleaning timer.
Tackle small, specific tasks
Trying to clean an entire room at once is overwhelming. Break it down into mini-tasks like clearing off a tabletop, wiping down the mirror etc. Cross each task off your list as you complete it.
Create cleaning stations
Have cleaning tools and supplies readily available in each room – broom, duster, trash bags, all-purpose cleaner etc. This prevents you from leaving to hunt down supplies mid-cleaning.
Listen to music
Listening to upbeat music can make cleaning more enjoyable and help drown out distractions. Make a dedicated cleaning playlist.
Watch TV or movies
Put on an entertaining show on in the background to make cleaning more pleasant and provide “noise” to block distractions. Only let yourself watch during cleaning time to motivate yourself.
Enlist help from others
Ask your partner, kids, roommate or friend to pitch in. Assign cleaning tasks to each person. Working alongside someone makes cleaning more social and fun.
Offer yourself rewards
Promise yourself a reward like watching your favorite show, having dessert, going for a walk etc. when cleaning is done. Visualizing the reward can provide incentive to power through.
Make it a game
Inject fun into cleaning by seeing how much you can get done in a certain time period. Challenge yourself to beat your quickest time or high score.
Focus on quick wins first
Start with the easiest cleaning tasks that you can complete quickly, like making the bed, to build momentum. Crossing simple tasks off your list feels satisfying.
Set a visual timer
Timers than show a visual representation of time passing like a digital clock counting down can provide more cleaning motivation than standard timers.
Maintain cleaning momentum
Once you’ve started cleaning, try not to sit down or get distracted until you reach a scheduled break. Moving from one task to the next quickly is key.
Alternate heavy and light tasks
Balance mentally demanding cleaning like scrubbing with lighter tasks like dusting. Going back and forth helps you stay engaged.
Declutter first
Have an easier time cleaning once spaces are free from clutter. Sort through items and put things away before cleaning the room itself.
Clean from top to bottom
Start cleaning at the top of the room doing things like dusting fans and light fixtures before moving down to the floor for vacuuming, mopping etc. Gravity helps contain the mess.
End with a wipedown
After the main cleaning is done, do a final wipedown of surfaces like counters, mirrors and windows for an extra polished look. Save this satisfying task for last.
Daily cleaning checklist
Having a structured daily cleaning checklist with set tasks can provide helpful guidance and organization:
| Room | Task |
|---|---|
| Kitchen | Empty dishwasher |
| Kitchen | Handwash dirty dishes |
| Kitchen | Take out trash and recycling |
| Kitchen | Wipe down counters and appliances |
| Kitchen | Sweep floor |
| Bathroom | Wipe down sink and counter |
| Bathroom | Clean toilet and shower |
| Bedroom | Make bed |
| Bedroom | Put away clothing |
| Bedroom | Straighten nightstands |
| Living Room | Fluff pillows |
| Living Room | Fold blankets |
| Living Room | Put away items |
| Entire Home | Take out all trash |
| Entire Home | Pick up any clutter |
Weekly cleaning checklist
Do a more extensive cleaning session once a week focusing on the following tasks:
| Room | Task |
|---|---|
| Kitchen | Clean inside microwave |
| Kitchen | Clean inside refrigerator |
| Kitchen | Clean oven and stove |
| Kitchen | Mop and vacuum floors |
| Bathroom | Clean shower walls and tub |
| Bathroom | Clean inside toilet |
| Bathroom | Wipe down cabinets |
| Bathroom | Clean flooring |
| Bedroom | Vacuum and mop floor |
| Bedroom | Dust surfaces |
| Bedroom | Clean mirrors |
| Living Room | Vacuum furniture |
| Living Room | Clean windows and screens |
| Living Room | Dust surfaces and decor |
| Entire Home | Take out recycling |
| Entire Home | Sweep entryways |
Monthly cleaning checklist
Do a deep clean of the whole house monthly focusing on the following:
| Room | Task |
|---|---|
| Kitchen | Clean inside cabinets |
| Kitchen | Wipe down walls |
| Kitchen | Clean dishwasher |
| Kitchen | Wash trash cans |
| Bathroom | Scrub tiles and grout |
| Bathroom | Clean exhaust fan |
| Bathroom | Descale fixtures |
| Bedroom | Shampoo carpets |
| Bedroom | Wash sheets and bedding |
| Bedroom | Deep clean under bed |
| Living Room | Shampoo upholstered furniture |
| Living Room | Dust ceiling fans |
| Living Room | Clean electronics |
| Entire Home | Wash walls, touch-up paint |
| Entire Home | Clean furnace and vents |
Conclusion
Cleaning with ADHD can be extremely challenging. But implementing structure through checklists and schedules, focusing on one small task at a time, utilizing timers and music, and allowing yourself rewards helps make it feel less overwhelming and more manageable. Be compassionate with yourself if cleaning still feels difficult even utilizing these strategies. Recognize the extra effort cleaning takes with ADHD and celebrate any progress made, no matter how small. Consistency over perfection is the goal.