Mastering the Art of Cleaning: ADHD-Friendly Tips for a Tidy Space

Olivia Bonanno
Jan 15, 2024
3 min read

Living with ADHD can present unique challenges, especially when it comes to maintaining a clean and organized living space. However, with the right strategies, individuals with ADHD can conquer the clutter and create a more harmonious environment. In this blog post, I'll explore ADHD-friendly cleaning tips that make tidying up not only achievable but also enjoyable.

Break It Down into Manageable Tasks:

Instead of overwhelming yourself with the thought of cleaning the entire house, break the cleaning process into smaller, more manageable tasks. Focus on one area at a time to avoid feeling stressed or anxious.
Check out my ADHD Living Room Cleaning To-Do List for an example of breaking tasks into smaller steps and seeing prompts for focusing on one area at a time

Set Short, Timed Goals:

Use a timer to set short cleaning intervals, like 10 or 15 minutes. This approach helps maintain focus and prevents burnout. Knowing there's a defined endpoint can make the task feel less daunting.

Create a Cleaning Schedule:

Establishing a routine can be immensely helpful for individuals with ADHD. Create a cleaning schedule that aligns with your daily or weekly routine, making it easier to remember and follow through.

Utilize Visual Reminders:

Visual cues can serve as powerful reminders. Consider using colorful sticky notes, charts, or even smartphone reminders to prompt you to tackle specific cleaning tasks at designated times.

Incorporate Music or Podcasts:

Make cleaning more enjoyable by listening to your favorite music or engaging podcasts. The added stimulation can help maintain focus and turn a mundane task into a more pleasant experience.

Invest in Organizational Tools:

Simplify the cleaning process by investing in organizational tools like storage bins, baskets and drawer dividers.
Consider how tools like the ADHD Bathroom Cleaning To-Do List can help keep you on track and organize your time!

Practice Mindfulness:

Incorporate mindfulness techniques into your cleaning routine. Focus on the sensations and movements involved in cleaning, allowing yourself to be fully present in the task at hand.

Delegate Tasks When Possible:

Don't hesitate to delegate cleaning tasks to family members or roommates. Sharing responsibilities can make the workload more manageable and foster a sense of collaboration.

Reward Yourself:

Celebrate small victories by rewarding yourself after completing cleaning tasks. Whether it's a short break, a favorite snack, or a fun activity, positive reinforcement can help build motivation.

Be Kind to Yourself:

Understand that there will be days when cleaning feels more challenging. Be kind to yourself and recognize that it's okay not to have a perfectly tidy space at all times (and sometimes isn't realistically possible- and that's okay too)

Maintaining a clean and organized living space is a journey, and finding strategies that work for you is key. By implementing these ADHD-friendly cleaning tips, you can transform cleaning from a daunting task into a manageable and rewarding part of your routine.

Embrace the process, find what works for you, celebrate your successes and enjoy the benefits of a tidier living space!

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About the Author:

Olivia is a board-certified Psychiatric Mental Health Nurse Practitioner and is Perinatal Mental Health Certified through Postpartum Support International. She has a huge passion for maternal mental health. She has experience working as a mother infant nurse and providing psychiatric treatment to those in all stages of the perinatal journey. Olivia believes every mother should be educated on how to care for their mental health before, during and after pregnancy. She believes "Mommy's Mental Health" is a movement; one that calls attention to the physical and emotional struggles mothers go through and one that opens the door to conversations with families and friends.

Mastering the Art of Cleaning: ADHD-Friendly Tips for a Tidy Space

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