If you are anything like me and you struggle with ADHD, keeping your house clean can sometimes feel like an insurmountable task. Trouble focusing, constant distraction, and feeling overwhelmed can make even the most straightforward cleaning task feel impossible. Finding effective strategies that work with your ADHD is so important. In this post, we’ll dive into some game-changing ADHD cleaning hacks you must try. Hopefully, these tips will help you minimize clutter and maintain a cleaner home without feeling drained or defeated. Ready to transform your cleaning routine? Let’s get started.
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How do you clean when you struggle with ADHD?
Focus, motivation, and feelings over overwhelm are some of the top challenges those of us with ADHD face. Cleaning when you struggle with ADHD can be challenging due to issues with focus, motivation, and feeling overwhelmed. Finding ADHD cleaning hacks that work for you can make all the difference. Breaking tasks down into smaller, more manageable chunks works really well for me. If I focus on one room or section at a time, it keeps me from feeling overwhelmed. Setting a timer helps me stay focused for short periods, which leads me to get more done than if I just worked aimlessly. A popular method you can try is the Pomodoro technique. Creating a to-do list or tracking your progress in an app can boost motivation. Building habits such as maintaining a consistent routine or using tools like music and podcasts to boost dopamine can keep cleaning engaging. These ADHD-specific strategies make maintaining a clean, organized space more manageable and achievable.
How do you clean fast with ADHD?
To clean quickly with ADHD, you have to find strategies that work with how your brain functions best. If you can find some ADHD cleaning hacks that work for you, it will help you be more productive and create less frustration. Start by setting a timer for a short period, such as 15-20 minutes, and challenge yourself to clean as much as possible before the timer goes off. This will give you a sense of urgency, help you maintain focus, and make cleaning feel more like a game. Checklists are great for prioritizing tasks and visually help you stay on track.
Upbeat music or an engaging podcast can help maintain energy levels. Another hack is to use baskets or containers to quickly sort items for later organization, allowing you to clear visible clutter without feeling overwhelmed. That technique does not work for me because once items go into a basket, they are out of sight and out of mind, and I can easily forget those items exist. But this technique may work well for someone else. By using these techniques, you can clean faster and more efficiently while working with, rather than against, your ADHD tendencies.
How do you make chores easier with ADHD?
Making chores easier for those with ADHD is about finding tools to help you stay focused and motivated. ADHD cleaning hacks can transform chores from overwhelming to manageable. One way to make tasks feel much easier is to focus on one small section at a time rather than the big picture. Pick one corner, one counter top, or one drawer and clean that spot until it is done. Another strategy would be to focus on one chore at a time, such as vacuuming or cleaning the bathrooms. Creating a schedule can train your brain to do tasks on certain days, which can become a habit and help reduce procrastination. You can also set reminders to help you remember which tasks to do and when.
One of my favorite techniques is using a timer. There are many times when even 15 minutes can feel too overwhelming, so I will start with 5. I am always shocked at how much I can actually get done in 5 minutes. I also love turning on my favorite upbeat music to motivate me. You could also try a favorite show or podcast. This can make cleaning feel more fun and also make the time pass more quickly. I love checklists for giving myself a sense of accomplishment. Instead of getting overwhelmed by creating a checklist ahead of time, I will often write things down as I complete them because it makes me feel good to see what I’ve done. These practical strategies simplify chores and create a more manageable, ADHD-friendly approach to maintaining a tidy space.
How do you clean clutter with ADHD?
Clutter makes cleaning and staying organized harder for everyone, especially those with ADHD. Getting rid of clutter can be complicated due to difficulties with focus, decision-making, and feeling overwhelmed. If you are trying to get rid of clutter, it is essential to try to use strategies that align with how your ADHD brain works. Start by focusing on a small section, such as a single drawer or shelf. What you want to avoid is pulling everything out of one closet. You make that space a bigger mess, then you become overwhelmed and lose motivation. Suddenly, you’re worse off than before you started! The ADHD cleaning hacks listed below can help you focus and find motivation. Try sorting items into categories such as ‘Keep’, ‘Donate’, and ‘Trash’ to quickly declutter a space. Cleaning clutter becomes more achievable and less overwhelming by working in short, focused sessions and using tools to stay organized.
Focus on One Area at a Time
One of the most effective ADHD cleaning hacks is to focus on one area at a time. Trying to tackle too much at once can quickly overwhelm someone with ADHD and cause them to easily get distracted. Instead, pick a specific spot — such as a corner, a shelf, or a section of your desk — and focus on cleaning and decluttering it. This can simplify a task and make it seem less daunting. When you focus on a smaller area, you are more likely to complete the task, and the sense of accomplishment will boost your motivation to keep going. This method reduces the risk of hopping from task to task without finishing, a common challenge for people with ADHD. My dad always called this ‘Pinball Management’! Use this strategy to break large, overwhelming jobs into smaller, more manageable chunks. Finding the right ADHD cleaning hacks that work for you can make maintaining a tidy space less overwhelming and more manageable.
Use a Cleaning Schedule
Creating and sticking to a cleaning schedule can be an excellent ADHD cleaning hack. Especially if you are sure to create a schedule that works with your lifestyle. For example, I know I work later on Mondays and Tuesdays, so I pick something easy for those days, like emptying the garbage. Sticking to a schedule can help you build a routine that takes some of the guesswork out of cleaning. This can make staying organized and on task easier. A schedule can make you feel less overwhelmed if you focus on it. A schedule breaks chores into manageable daily or weekly tasks, which can feel less overwhelming. Posting your cleaning calendar somewhere you can regularly see it will help you stick to the schedule. The best part about a cleaning schedule is that even if you don’t follow it perfectly, you can jump in anytime. It will guide you on what to work on, rather than leaving you overwhelmed and unsure where to start.
Set a Timer
Setting a timer is one of the most effective ADHD cleaning hacks. It can create a sense of urgency that many people with ADHD thrive under. This simple method turns cleaning into a game by challenging yourself to focus and work within a set timeframe, such as 15 or 20 minutes. Short, focused cleaning sessions can accomplish a lot because they are easier to maintain focus and energy. The key is choosing a manageable amount of time so you don’t overextend yourself. Sometimes, I start with as little as 5 minutes when feeling unmotivated. It gets me started and often motivates me to continue, as I am always surprised by what I get done in such a short amount of time. When you set a timer, you give yourself a clear ending point, which can help you feel less overwhelmed. This hack can transform your cleaning routine, allowing you to accomplish more in less time while working with your ADHD tendencies.
Create a Time-lapse Video
One trick that has worked great for me, but I don’t see talked about, is creating a time-lapse video to see your progress. Whenever I’ve been feeling particularly overwhelmed by a specific area of my home that needs cleaning (such as the kitchen!) I will set up my phone and record a time-lapse video. It makes me feel super motivated to clean as much as I can as quickly as I can, and then it is so fun to watch the video and see the before-and-after progress. This could also work with a before-and-after photo!
Keep Cleaning Products Around the House – ADHD Cleaning Hacks
Keeping cleaning products in a few different spots around the house is a game-changing hack for those with ADHD. I like to keep a basket of cleaning supplies in each bathroom stocked with rags, glass cleaner, multipurpose cleaner, and toilet bowl cleaner. Then, I also keep what I need to clean the kitchen under the sink. This way, I don’t have the barrier of having to think about what supplies I need and gather them all up when I am ready to clean. If you have too many steps to do before actually doing this cleaning, that can lead to procrastination. By making cleaning tools accessible, you create an environment that encourages immediate action and helps maintain a more organized space effortlessly.
Easiest Way to Clean Your Microwave
My mom taught me my favorite way to clean the microwave: to fill a glass measuring cup (or a glass bowl) with water and microwave it for 5-15 minutes. Depending on how dirty your microwave is, you should set the time for longer or shorter. The water will boil, creating steam that loosens hardened food, which you can easily wipe off. You can also add vinegar or lemon to the water. The best part is that it is entirely chemical-free in the area where you are preparing food.
Easiest Way to Clean Your Shower
It’s taken me until my 40s to figure out the easiest way to clean my shower. Even with a non-toxic cleaner, it feels like you have to spray so much to get the whole shower clean. I finally learned to wet the entire shower first, either with your detachable shower head or by filling a bucket with water to splash around. Then, when you spray your cleaner of choice, you won’t need to spray as much. After that, I like to use an electric spin scrub brush, but you could use any scrubber. Then use your showerhead or a bucket to rinse, and let it dry!
Let Things Soak – ADHD Cleaning Hacks
Letting things soak can be an effective cleaning hack as long as you remember to go back! If you let certain things go for too long — like dishes or cleaning the shower or toilet — it will be much more productive to let them soak while you work on the next task on your list. Fill your sink with warm, soapy water and soak your dishes. Use a cleaner around the toilet bowl or wet down the shower, spray it with cleaner, and set a timer. Move on to the next task and return when the timer is up to finish the job. This will keep you moving and maintain motivation on a task that may seem harder if you let things build up for a little while.
Focus on One Task at a Time
Focusing on one task at a time is one of my best strategies for cleaning with ADHD. Multitasking often leaves me feeling overwhelmed, distracted, and like I never really accomplished anything. Like I stated above, ‘Pinball management’! You can stay more focused by committing to just one task at a time like vacuuming the living room, organizing a drawer, or wiping down counters. If I know I’m only vacuuming, I can move more quickly from one room to the next instead of getting pulled off into a random side quest like organizing my closet. This method can also give you a sense of having completed a more significant task than just cleaning one shelf. It should also typically make your whole house feel cleaner more quickly! If you struggle to keep up with chores, incorporating ADHD cleaning hacks into your routine can make all the difference.
Clean as You Go
Cleaning as you go can be difficult for ADHDers, but it effectively reduces the risk of overwhelm. When you’re making dinner, if you can put things back in the cupboard as you use them or put dishes in the dishwasher or in the sink to soak, you take away the overwhelming feeling of having a kitchen disaster to clean after the meal. When you are getting ready for bed, take an extra minute or two to fold or hang up any clothes you plan to wear again, or put dirty clothes in the hamper. This prevents you from creating a messy room that takes a long time to clean up later. I will be honest: I used to hate this advice because I was starting from a place of having such a mess that ‘just tidying up’ was utterly unrealistic. Thankfully, now I am at a place where cleaning as I go is manageable, but I’m still not perfect at it! If you are still decluttering the overwhelm, do your best to clean up after yourself in the areas you have already gotten clean.
Make a Playlist
Listening to music has always been one of my top ways to motivate myself. I created a ‘Dopamine’ playlist with upbeat songs that make me want to move. Put on some headphones and get into the zone. I can get so much more accomplished that way. Sometimes I will also turn on a show I’ve seen many times, so I don’t get distracted by having to watch it, but just the background noise keeps me moving. I have zero motivation in complete silence. It could also be an audiobook or a podcast that keeps you moving. You could also tell yourself you will keep cleaning until that podcast or audiobook chapter is over. Make a cleaning playlist that is a certain length and stop when it ends. This can make cleaning feel more fun and like you are racing against the clock.
These game-changing ADHD cleaning hacks will transform your routine and how you approach household chores. Using tricks like focusing on one task at a time, cleaning as you go, and setting a timer should work with your executive dysfunction, not against it. Breaking tasks into smaller steps, listening to good music, and keeping your supplies handy will reduce overwhelm. Cleaning doesn’t have to feel impossible. It should become a much easier — and even rewarding — part of your daily life. Try these tips and discover how a few simple changes can lead to a cleaner, more organized space. For more ADHD support and other tips, connect with me on Instagram or join my private Facebook group!
