Cleaning with ADHD can be quite the task as it can feel overwhelming especially if we leave things to the last minute. But there are things we can do to make cleaning less of a crap task, and tackle things before they get out of control. I’ve created a workbook on this but this post will summarise some of the main points.
So let’s take a look at some ways we can make our lives easier and up our cleaning game:
Break tasks into small steps
This might seem like a no-brainer but it’s hard to do when the executive functioning part of the brain is not working to full capacity. Knowing where to start can be a challenge particularly if cleaning tasks have mounted up. So, instead of tackling the entire house at once, break cleaning tasks into smaller, more manageable steps. Focus on one room or area at a time.
Use the checklists to work out what is needed for each area of the house. Get that equipment together and then work out the steps needed to do the job.
When you’re happy with the steps, use this as a guide to complete each area. Colour in the small circle when each step is achieved. In time, this will become a habit and you’ll start to do it automatically. But don’t jump the gun. Take your time to build the habit. Keep using the checklists until you feel confident.
Use a timer
A timer can be a valuable tool in maintaining focus and productivity during cleaning tasks that motivates us to finish a task with less anxiety.
It provides the following benefits:
- it structures our time
- it allows for task segmentation
- it helps with time awareness
- it increases our motivation
- it helps with pacing ourselves and taking breaks
- it gives us a sense of control which can help us in other areas of our lives
- it helps with transitioning from on thing to the next
using a timer can be made fun
Race against the clock. This is good for younger individuals.
Create a playlist of favourite tunes or listen to a podcast and use this as a timer. See my ‘Music as a Motivator’ eBook free with this purchase. I personally do everything to music.
Have your visual reward system somewhere you can see it so you can monitor your progress and use it as a motivational tool.
Use a focus app or tool like ‘Forest’, ‘StayFocused’, or ‘Cold Turkey’ which limit distracting websites or provide a fun way to stay on task. I like Forest (paid app) because it’s visual and fun.
use a checklist to help with cleaning tasks
I like to check things off and am also very visual. I like things to be right in my face so I don’t forget things.
Create checklists for cleaning tasks. Checklists provide a visual guide and a sense of progress as items are completed. Personally, I like to tick things off. I like to see what’s been done and what needs to be done. It helps me to feel like I’m making progress towards my goals.
checklists can help in the following ways
Organisation:
Checklists help organise tasks by providing a clear and structured way to list what needs to be done. This visual organisation makes it easier to see the scope of work.
Consistency:
Consistency helps create habits and reduces the need for decision-making. It takes around 10 weeks to make a habit so the more we do something, the more it becomes ingrained in what we do.
Motivation:
Checking off items as you complete them provides a sense of accomplishment and motivation. This positive reinforcement can encourage us to tackle the next task.
Focus and Clarity:
A checklist helps maintain focus by providing a clear roadmap. It prevents us from getting sidetracked or forgetting essential steps in a process.
There is certainly more I can add to this list and they are covered in the eBook.
reward yourself for a cleaning job well done
Implement a reward system to reinforce positive behaviour. Have small rewards or breaks after completing specific cleaning tasks. We need a combination of short-term rewards to help our motivation, and long-term rewards to help consolidate the behaviour. The more we do things, the more they become a habit and with ADHD, we have to do things many times before it seems to stick.
Try to avoid buying ‘things’ for our reward. The last thing we need is more stuff as we already find it difficult to manage this sort of thing. Opt for rewards that are things that are good for us like whole food, going for a walk, having a swim, having a cup of tea, watching an inspirational movie, listening to a podcast etc….
The trick is to stop being critical and reward yourself for what you’ve achieved – even the very small stuff!
using visual reminders to help with cleaning
Visual aids can be powerful tools to make cleaning tasks more manageable and enjoyable – and so we don’t forget!!!
If you are like me, you find visuals a great way to remember things. I need visuals everywhere otherwise whatever I was thinking about a minute ago (sometimes a few seconds) has gone!
I can highly recommend purchasing my ‘Cleaning with ADHD’ visual cue cards. I’ve created these ADHD cleaning visual cue cards to help with the planning and carrying out cleaning tasks around the home that will hopefully make your life easier! No more forgetting those important jobs because you will have the visuals to help you remember what needs to be done. Just print them off, cut them out, and laminate them.
use music or podcasts
I use music for everything and have recently begun listening to more podcasts so I can learn while I clean.
Here are some ways we can utilise listening to stuff to help us with cleaning and getting stuff down around the house:
Involve the Senses:
Engage multiple senses while cleaning. Use scented cleaning products, play music, or incorporate textures to make the experience more stimulating
Incorporate Movement:
Combine cleaning with movement. Incorporate physical activity by turning on music and dancing while cleaning, making it a more engaging and energetic process.
Set a Timer for Each Song:
Assign specific cleaning tasks to the duration of a song. Challenge yourself to complete a task before the song ends. This adds a sense of urgency and motivation.
Use a Bluetooth Speaker:
Invest in a good portable Bluetooth speaker to bring your music with you as you move from room to room. This ensures a consistent and enjoyable soundtrack for your cleaning routine. THIS IS A MUST!
Related Post
declutter regularly
Decluttering can be a transformative process that not only organises our living spaces but also promotes a sense of calm and well-being. If my space is cluttered, I can’t think straight.
Here are practical ways to declutter various areas of your home:
Start Small:
Begin with a small, manageable area, such as a single drawer or a specific shelf. Tackling smaller spaces first can build momentum.
The KonMari Method:
How does the clutter make you feel? Follow the principles of the KonMari method by decluttering based on whether items “spark joy.” Hold each item and ask yourself if it brings you joy. If not, consider letting it go.
Reverse Hanger Technique:
In your closet, turn all your hangers backwards. As you wear and return items, turn the hangers the right way. After a designated period (I go with 6 months), consider donating items still on backward hangers. This is a great way to get rid of the clothes we no longer wear. Plus, someone else could be using them.
Remember that decluttering is a gradual process, and it’s okay to start small. Regular maintenance and mindfulness about what we bring into our home can help prevent clutter from building up again.
We don’t have to do everything at once. Choose 1 thing and work on it. When you feel confident with that, move on to the next thing.
set realistic cleaning goals for the adhd brain
Setting specific goals for cleaning can provide direction, motivation, and a sense of accomplishment. Establish realistic cleaning goals for each session. Avoid setting overly ambitious targets to prevent frustration. This will end up discouraging you so start small.
Clearly define the cleaning goals for each session. Knowing what needs to be accomplished can help provide focus and direction.
Visualise the end result of a clean and organised space. This can serve as motivation to stay on track. If you need inspiration for tidy spaces, use Pinterest. Create a board of ideas for the spaces you want to tidy.
learn to ask for help and involve others where needed
Getting help with cleaning can make the process more manageable and efficient. If possible, involve family members or housemates in the cleaning process. Assign specific tasks to different individuals to share the workload. Get someone to start you off. Often if we have someone to help us get started, we can carry on by ourselves. This strategy works well for me.
If it’s feasible, consider hiring professional cleaning services to handle more extensive cleaning tasks, deep cleans, or regular maintenance allowing you to focus on maintaining organisation. This also gives us time to concentrate on what we’re good at. There’s no point in spending hours on a task that could be delegated to a professional if we have the means to do so.
use organisational tools to help
Friendly reminder : aim to get rid of as much as possible before organising and reduce what comes into the house from now on.
Invest in organisational tools such as bins, baskets, and labels to help keep things in order. Clear storage solutions can make it easier to see and access items. I find that reducing my stuff and then adding what is left to large clear plastic containers works for me. I make a note of what’s inside and stick this to the outside and then stack them.
There are a tonne of free apps to help with cleaning as well. A full list of these are provided in the workbook I created.
bottom line
Remember that everyone’s experience with ADHD is unique and we’re all living in different situations and environments, so it may be helpful to experiment with different strategies to find what works best for individual preferences and needs. We learn by repetition so keep trying and continue to tweak the strategies you develop.
If you want a more detailed and in-depth guide to help you with tackling those cleaning jobs you’ve been putting off for like forever – check out my eBook and visual cue cards that will hopefully put a stop to that procrastination!
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