Cleaning can be a challenge for anyone, but if you have ADHD, it can feel like an impossible task. A cluttered and messy environment can be overwhelming and lead to feelings of anxiety and frustration. One helpful strategy is to create an ADHD cleaning checklist. This can be a physical list you keep in a central location or a digital list you access on your phone or computer. The important thing is that the list is tailored to your specific needs and includes all the necessary steps to get the job done. Keep reading for tips on creating an ADHD cleaning checklist that works for you!
Table of Contents
Why is having a checklist essential?
A cleaning checklist can be a lifesaver for anyone with ADHD. It can help you break down big tasks into manageable steps, give you a sense of accomplishment as you check items off the list, and provide a sense of order and structure that can be helpful for people with ADHD. Plus, it can be a valuable tool for teaching kids with ADHD how to clean their spaces.
What factors do you need to consider when creating a cleaning checklist?
If you have ADHD, there are a few things you need to consider when creating a cleaning checklist. First, you must be realistic about what you can accomplish in a day or week. Trying to accomplish too much at once can be overwhelming and lead to discouragement. Second, you need to break down tasks into smaller, manageable steps. For example, you’ll want to ensure the checklist is simple and easy to follow. You’ll also want to make sure that it’s specific enough to be helpful but not so detailed that it’s overwhelming. Third, you’ll want to ensure the checklist is visually appealing – using bright colors, fun fonts, and attractive imagery can help make the list more enticing. Finally, you need to be flexible with your schedule. You may need to adjust your cleaning routine as your life changes and your ADHD symptoms fluctuate.
Prioritize
Here are a few things to prioritize when creating an ADHD cleaning checklist:
- Start with small, manageable tasks
- Don’t try to tackle everything at once. Instead, start with a few minor tasks that you can easily complete.
- Create a schedule. Set aside some time each day or week to clean. Put it in your calendar or set a timer to help you stay on track. –
- Break it down into steps. Write down each step of the cleaning process so you don’t get overwhelmed.
- Find a system that works for you. Some people like to clean one room from top to bottom, while others prefer to focus on one specific task like vacuuming all the carpets.
What to include on your ADHD cleaning checklist.
Not sure what to include on your ADHD cleaning checklist? Here are a few ideas:
- Make a list of all the rooms in your house, then break each room down into smaller tasks. For example, in the living room, you might need to dust, vacuum, and tidy up the coffee table.
- Write down each task you need to do, then put a checkmark next to it once it’s done. Seeing the progress you’re making can help you stay motivated.
- Make sure you have all the supplies you need before you start cleaning. This way, you won’t have to stop in the middle of a task to find something and lose your momentum or motivation.
How to make sure your checklist is working for you.
Here are a few tips to help you make sure your ADHD cleaning checklist is working for you: –
- Make sure your list is realistic. Don’t try to do too much at once, or you’ll get overwhelmed.
- Break your list down into smaller, more manageable tasks.
- Put your list somewhere you’ll see it every day, like on the fridge or in your planner.
- Set a timer and focus on one task at a time.
- Reward yourself for completing tasks on your list.
Following these tips, you can ensure your ADHD cleaning checklist is working for you and helping you keep your home clean.
Fill out the form below for my simple cleaning checklist that includes a checklist I created and a blank one so you can create your own. You can also use the following resources I’ve already created:
- Bedroom Cleaning Checklist
- And the more detailed Cleaning Schedule I found on Canva!
Making an ADHD cleaning checklist can be daunting, but it doesn’t have to be! By following these tips, you can make a cleaning checklist that works for you. And if you need more help, connect with me on Instagram or join my private Facebook group.
