ADHD Cleaning Hacks

Conquer Clutter With These Cleaning Tips For Individuals With ADHD

Effective ADHD Cleaning Hacks For A Clutter-Free Life

Cleaning can be an overwhelming and draining task for someone with attention deficit hyperactivity disorder (ADHD). The biggest problem is that traditional cleaning advice to help people with ADHD never seems to take into account the special hurdles that people with ADHD face in the first place and the frustration and disorganization it leads to. The good news is that cleaning doesn't have to be a nightmare if you understand the right ways. In this blog, we discuss practical ADHD cleaning hacks to keep your living space clean and tidy to the best of your personal needs.

So What Is The ADHD Cleaning Challenge?

When Executive Functioning Is The Struggle

People with ADHD have issues with executive functioning, which includes organizing, planning, and finishing tasks. When people have too much to do, this can make cleaning too much for them. It's important to understand that cleaning is not a sign of laziness but rather that the ADHD brain struggles to motivate itself to complete tasks.

Tailored Hacks

Cleaning strategies that complement your cognitive style are a must! Instead of using techniques we're used to but may not be effective for you, why not use ADHD hacks that would work for you? This is not only going to make it easier to clean, but it will also assist with keeping your focus and your motivation.

Cleaning Hacks for People with ADHD

1. Break down cleaning into smaller, more manageable tasks and you’ll find one of the most effective ways to cleaning. Get away from the mentality of cleaning as one giant chore by creating a list of things you need to do. For example:

• Pick Up Clutter: Start with one room or area.

• Dust Surfaces: Success depends on focusing on only one type of surface at a time.

• Clean Floors: Sweep or vacuum one room at a time.

The advantage of this approach is that it involves less mental overwhelm and feels like progress as you can negate what you have completed by natively checking them off.

2. In fact, timers can make cleaning a game. Set a timer for 10 to 15 minutes and challenge yourself to clean until you are unable to do so any longer. Additionally, this technique can help with time blindness, a common problem for people with ADHD, and is only for when you're feeling overwhelmed by the amount of work involved in getting clean. 

3. Having a regular cleaning routine sets structure and a routine. Set something you want to do for certain days of the week (like dusting on Thursdays or laundry on Wednesdays). NNow, this is a way that you can use to develop habits over time so that you won't be overwhelmed by keeping your workspace tidy when you wake up tomorrow morning. 

4. Visual aids are especially useful for people with ADHD. Make attractive checklists or charts to help you keep track of your cleaning responsibilities. Keep them in a prominent spot in your home as a reminder. Crossing items off a list can be a rewarding way to reinforce positive behavior, especially when you have a dopamine boost to keep it above water.

5. Decluttering needs to be done a little routinely to keep your space in order. Try to devote only several minutes a day to the act of sorting through items and deciding whether to keep, donate, or discard. Cleaning and organizing your home is easier if you reduce the volume of your belongings altogether.

6. You don’t have to clean on your own. Ask family members or friends to tag along while you work on chores together. This isn’t just more fun, it also makes it accountable, another good strategy for someone with ADHD.

7. An important point for improving motivation is making cleaning into an enjoyable activity. Listen to what you want to: play your favorite music, listen to interesting podcasts, or play the chores against the family members. Adding some fun, you’ll have a greater tendency to remain focused and have more energy during cleaning.

8. Instead of letting clutter pile up all over your living space, decide specific places where clutter can be temporarily stored ’til you figure out what you want to do with it—junk drawers, or bins—in your home. This approach is a fast fix for managing mess and keeping your home sorted.

Cleanliness Tips

Make A File For Chores

Making a chore file will help you stay on top of the things that need to be done around the house. This file should contain daily, weekly, and monthly tasks so you can quickly see what you need to do at any given time.

Body Doubling Techniques

Body doubling requires being present while you work on tasks, whether or not they actively help you clean. This technique may give you the needed stimulant to focus on your chores.

Engage Your Senses

Cleaning can actually be fun if you stimulate your senses. Clean with scented candles and essential oils, or listen to upbeat music while you’re cleaning gets you energized. Engaging more than one sense at a time makes the environment a more compelling one in which to do chores.

How To Create An ADHD-Friendly Cleaning Environment?

Dedicated Space Arrangement

Making your space functional and well-organized can significantly reduce distractions during cleaning sessions. 

• Use storage bins that are clear so you can see what's inside without opening them. 

• Once you've gotten what you've needed, it's simple to put things away where they belong with clear labels. 

• Try to keep necessities close at hand so you don't have to reach into cabinets to find them. 

Cut Down On The Distractions

Before beginning any cleaning tasks, identify any possible distractions in your surroundings:

• Turn off phone alerts or use apps that minimize distractions when cleaning.

How To Stay Motivated Long-Term?

Celebrate Small Wins

• Recognizing and celebrating small accomplishments can help maintain motivation over time.

• Treat yourself to something you enjoy after completing certain tasks or taking the time to stay clean for a week.

• You can also share how it was after and before with people who had this journey and will help them remember their journey positively. It will also make you feel good.

Always Check Your Approaches

You may need to change your cleaning techniques as life changes.

• Look at the hacks and decide which ones you’re comfortable changing from time to time.

• If the strategies being used become ineffective, then try new approaches.

Embracing Cleaning With ADHD

ADHD makes cleaning an especially challenging endeavor; however, it doesn’t mean you can’t do it at all. With a little dose of these tailored hacks, you can turn a chore that feels massive into a manageable and even pleasant experience.

Every small tidying-up action you take contributes to a cleaner living space overall. Take pride in your home maintenance routine and feel at ease with your organizing style! Although it may seem overwhelming at first, with time and effort, you’ll learn that maintaining a tidy living area is accomplishable—and even enjoyable.

If you have ADHD and practice these practical tips, you’ll be able to learn to clean with complexities more effectively and create a welcoming home that reflects your personality and lifestyle!