ADHD-Friendly Cleaning Hacks: A Step-by-Step Guide to Tidying Your Home

If you have ADHD, cleaning your house can feel like an overwhelming task. With so many distractions and a short attention span, it’s easy to get sidetracked and abandon your cleaning efforts. But with the right approach, cleaning your home can be a manageable and even enjoyable task. In this guide, we’ll provide you with practical and ADHD-friendly cleaning hacks that will help you tidy up your home step-by-step. From decluttering to deep cleaning, we’ve got you covered. So, let’s get started and make cleaning a breeze!

Step 1: Declutter Your Home

Identify and Sort Items

When it comes to decluttering your home, the first step is to identify and sort your items. This process can be overwhelming, but breaking it down into smaller tasks can make it more manageable. Here are some tips to help you get started:

Create Categories

Before you start sorting your items, it’s important to create categories. This will help you stay organized and make it easier to decide what to keep and what to let go of. Some categories you might consider include:

• Clothing
• Books
• Papers
• Electronics
• Kitchenware
• Bedding and towels

Make Decisions

Once you have created categories, it’s time to start making decisions. This can be a difficult part of the process, but it’s important to be honest with yourself about what you really need and what can be let go of. Here are some questions to ask yourself as you make decisions:

• Have I used this item in the past year?
• Is this item still in good condition?
• Does this item serve a purpose in my life?
• Can I replace this item if I get rid of it?

Sort Items into Piles

After you have made decisions about each item, it’s time to sort them into piles. You can create piles for items you want to keep, items you want to donate, and items you want to throw away. Be sure to label each pile so you can easily find what you’re looking for later.

Remember, decluttering your home is a process that takes time. Don’t feel like you need to do everything at once. Take your time and work through each category at your own pace. With these ADHD-friendly cleaning hacks, you’ll be well on your way to a tidier home in no time!

Donate or Sell Unwanted Items

When it comes to decluttering your home, one of the most effective ways to do so is by donating or selling unwanted items. Here are some steps to consider when doing so:

• Consider the value of items: Before donating or selling items, it’s important to consider their value. If the item is worth a significant amount of money, it may be worth selling rather than donating. On the other hand, if the item is of little value, donating it may be the better option.
• Find a charity or consignment shop: Once you’ve decided to donate or sell an item, the next step is to find a charity or consignment shop that accepts your item. Do some research to find a reputable organization that will make good use of your donation. If you’re selling the item, find a consignment shop that specializes in the type of item you’re selling.
• Schedule a pickup: If you’re donating items, many charities will schedule a pickup at your home. This can be a convenient way to get rid of items without having to transport them yourself. If you’re selling items, the consignment shop will likely provide you with instructions on how to transport the items to their store.

By following these steps, you can declutter your home while also helping others or earning some extra money.

Organize and Store Items Properly

Organizing and storing items properly is an essential part of decluttering your home. This step can help create a more manageable environment for individuals with ADHD by reducing distractions and making it easier to find the things they need. Here are some tips to help you organize and store items properly:

Allocate Space in Your Home

One of the first steps in organizing and storing items properly is to allocate space in your home. This means setting aside specific areas for different types of items, such as clothes, books, and papers. For example, you might designate a closet for clothes, a bookshelf for books, and a desk for papers. By allocating specific spaces for different items, you can make it easier to find what you need and keep your home organized.

Invest in Storage Solutions

Another important aspect of organizing and storing items properly is investing in storage solutions. This can include things like baskets, drawers, and shelves. When choosing storage solutions, it’s important to consider your specific needs and the type of items you want to store. For example, if you have a lot of books, you might want to invest in bookshelves or a bookcase. If you have a lot of clothes, you might want to invest in a closet organizer or a dresser with drawers.

Label and Document Containers

Labeling and documenting containers is another effective way to organize and store items properly. This can help you keep track of what’s inside each container and make it easier to find what you need. You can use labels or stickers to label containers, and you can also use a documenting system, such as a spreadsheet or a list, to keep track of what’s inside each container. This can be especially helpful if you have a lot of items to organize, as it can help you keep track of everything and ensure that nothing gets lost or forgotten.

Step 2: Break Down Tasks into Smaller Chunks

Set Small, Achievable Goals

One of the most effective ways to tackle cleaning tasks when you have ADHD is to set small, achievable goals. By breaking down larger tasks into smaller, more manageable steps, you can focus on one area at a time and avoid feeling overwhelmed. Here are some tips for setting small, achievable goals:

1. Focus on one area at a time: Instead of trying to clean your entire home at once, focus on one area at a time. This could be a room, a section of a room, or even a specific task within a room. For example, you might focus on cleaning the kitchen counters, then move on to the stove, and so on.
2. Break down tasks into smaller steps: Once you’ve identified the area you want to focus on, break down the tasks into smaller steps. For example, if you’re cleaning the kitchen, you might start by wiping down the counters, then moving on to washing the dishes, and so on.
3. Prioritize tasks by importance: It’s important to prioritize tasks based on their level of importance. For example, if you have a meeting in the morning, you might prioritize cleaning the bathroom so you can shower and get ready in a clean space.

By setting small, achievable goals, you can make cleaning tasks more manageable and avoid feeling overwhelmed. This can help you stay focused and motivated, and ultimately, help you create a cleaner, more organized home.

Use Visual Aids to Stay Organized

One effective way to stay organized when cleaning your home is to use visual aids. Visual aids can help you break down tasks into smaller chunks, making them easier to manage. Here are some ways to use visual aids when cleaning your home:

Create Checklists

Creating checklists is a simple yet effective way to stay organized when cleaning your home. You can create a checklist for each room or for specific tasks. For example, you can create a checklist for cleaning the kitchen that includes tasks such as washing the dishes, wiping down the counters, and sweeping the floor. Having a checklist can help you stay focused and ensure that you don’t forget any important tasks.

Use a Whiteboard or Wall Calendar

A whiteboard or wall calendar can be a helpful visual aid when cleaning your home. You can use it to keep track of tasks that need to be completed, mark off completed tasks, and set reminders for yourself. For example, you can use a whiteboard to create a to-do list for cleaning your home, and then check off each task as you complete it. You can also use a wall calendar to schedule specific cleaning tasks for each day or week.

Color-Code Tasks and Categories

Color-coding tasks and categories can be a helpful way to stay organized when cleaning your home. You can use different colors to represent different tasks or categories, such as cleaning the bathroom, dusting, and vacuuming. For example, you can use red for cleaning tasks, blue for organizing tasks, and green for outdoor tasks. By color-coding tasks and categories, you can easily see which tasks need to be completed and which ones have been completed.

Overall, using visual aids such as checklists, whiteboards, wall calendars, and color-coding can help you stay organized when cleaning your home. These tools can help you break down tasks into smaller chunks, making them easier to manage and less overwhelming.

Use Timers to Stay on Track

When it comes to cleaning, staying on track can be a challenge for individuals with ADHD. One helpful hack is to use timers to break down tasks into smaller chunks. Here’s how:

• Set a timer for each task: Choose a timer that suits your needs, whether it’s a digital timer on your phone or a physical timer. Set the timer for a specific amount of time, such as 25 minutes, which is known as the Pomodoro Technique. This will help you stay focused and avoid getting overwhelmed by a large task.
• Take short breaks between tasks: After the timer goes off, take a short break to rest and recharge. This could be as simple as standing up and stretching, or it could be a more substantial break like taking a short walk or grabbing a snack. Taking breaks will help you stay energized and avoid burnout.
• Reward yourself for completing tasks: After you’ve completed a task, take a moment to reward yourself. This could be something as simple as a piece of candy or a few minutes of leisure time. The reward will help reinforce the behavior and make you more likely to stick with the cleaning process.

By using timers to break down tasks into smaller chunks, individuals with ADHD can stay on track and make progress towards their cleaning goals.

Step 3: Maintain Cleanliness

Establish a Daily Routine

Allocate specific times for cleaning

One effective strategy for maintaining cleanliness in your home is to allocate specific times for cleaning activities. This can help ensure that cleaning tasks are not neglected or overlooked, and that they are given the attention they require. To establish a schedule for cleaning, consider the following:

• Identify the time of day when you are most alert and focused. This could be early in the morning, during a break from work, or after dinner.
• Set aside a specific duration for cleaning. This could be 30 minutes, an hour, or more, depending on your available time and energy levels.
• Schedule cleaning tasks in a way that is realistic and achievable. For example, you might dedicate one day a week to deep cleaning, and allocate shorter cleaning sessions on other days for quick tidying up.

Create a routine that works for you

It’s important to create a cleaning routine that works for your individual needs and preferences. Consider the following when developing your routine:

• Identify the cleaning tasks that are most important to you. Do you prioritize dusting, vacuuming, or doing the dishes?
• Determine the most efficient order in which to complete cleaning tasks. Some tasks may be more effective when done together, while others may require separate attention.
• Consider the tools and resources you will need for each task. Do you have the right cleaning supplies, or will you need to purchase new ones?

Incorporate cleaning into your daily schedule

Incorporating cleaning into your daily schedule can help make it a more manageable and sustainable habit. Here are some tips for incorporating cleaning into your daily routine:

• Break cleaning tasks into smaller, more manageable steps. For example, you might focus on cleaning one room at a time, or completing one task (such as vacuuming or dusting) before moving on to the next.
• Set reminders or alarms to prompt you to complete cleaning tasks at the designated times.
• Make cleaning a part of your daily routine, just like brushing your teeth or taking a shower. This can help make it a more automatic and effortless habit.

By following these tips, you can establish a daily routine that helps you maintain cleanliness in your home in a way that is sustainable and manageable, even with ADHD.

Use Automation and Technology

Invest in Smart Home Devices

One way to maintain cleanliness in your home is by investing in smart home devices. These devices can automate various cleaning tasks, making it easier for individuals with ADHD to keep their homes tidy. For example, a robot vacuum cleaner can be programmed to clean your floors at specific times of the day, while a smart mop can help with mopping the floors. Additionally, smart air purifiers can help to keep the air in your home clean and free of allergens.

Set Reminders on Your Phone

Another helpful tip for maintaining cleanliness is to set reminders on your phone. This can help individuals with ADHD to stay on top of their cleaning tasks and ensure that they are completed in a timely manner. For example, you can set a reminder to clean the bathroom once a week, or to wash the dishes after every meal. By setting reminders, you can ensure that cleaning tasks are not forgotten or overlooked.

Utilize Cleaning Apps

There are several cleaning apps available that can help individuals with ADHD to maintain cleanliness in their homes. These apps can provide reminders for cleaning tasks, as well as offer tips and advice on how to clean various areas of the home. Some popular cleaning apps include Cleaning Crew, Home Cleaning Checklist, and Clean Master. By utilizing these apps, you can stay organized and on top of your cleaning tasks, even if you have ADHD.

Enlist Help

Cleaning your home can be a daunting task, especially if you have ADHD. One way to make the process more manageable is to enlist help from others. Here are some ways to get assistance with cleaning your home:

• Assign tasks to family members: If you live with other people, consider assigning them specific cleaning tasks. This can help distribute the workload and make the process more efficient. Make sure to clearly communicate your expectations and deadlines, and provide any necessary supplies or equipment.
• Hire a cleaning service: If you don’t have the time or energy to clean yourself, consider hiring a professional cleaning service. This can take a lot of the burden off your shoulders, and many services offer flexible scheduling and customizable cleaning plans. Just be sure to do your research and choose a reputable service.
• Consider a roommate or partner: If you live with someone else, consider dividing the cleaning responsibilities between you. This can help keep things organized and prevent either person from feeling overwhelmed. If you’re in a romantic relationship, you can also make cleaning a fun and bonding activity. Just be sure to communicate your expectations and schedule ahead of time to avoid any conflicts.

Step 4: Stay Motivated

Celebrate Small Wins

Celebrating small wins is an effective way to stay motivated when tackling cleaning tasks. It’s important to acknowledge your progress and reward yourself for the effort you’ve put in. Here are some ways to celebrate small wins:

• Acknowledge your progress: Take a moment to reflect on what you’ve accomplished so far. It could be as simple as cleaning out a drawer or decluttering a room. Acknowledge the effort you’ve put in and give yourself credit for the progress you’ve made.
• Treat yourself for completing tasks: After finishing a task, treat yourself with something you enjoy. It could be something as simple as a favorite snack or taking a break to watch an episode of your favorite TV show. The reward should be something that you look forward to and feel motivated by.
• Share your successes with others: Share your accomplishments with friends or family members. This can help you feel a sense of pride and accomplishment. You can also ask for support or advice from others who may be going through a similar process.

Remember, cleaning and organizing can be a long-term process. Celebrating small wins along the way can help you stay motivated and feel a sense of accomplishment. It’s important to be kind to yourself and recognize the progress you’ve made, no matter how small it may seem.

Find Accountability Partners

One effective way to stay motivated while tidying up your home is to find accountability partners. Accountability partners can help keep you on track and provide encouragement and support during the cleaning process. Here are some ways to find accountability partners:

Connect with Friends or Family

Connecting with friends or family members who share your desire to keep a clean and organized home can be a great way to find accountability partners. You can share your cleaning goals and schedule regular cleaning sessions together. This not only provides motivation and support but also adds an element of fun and socialization to the cleaning process.

Join a Cleaning Challenge

Joining a cleaning challenge can be a great way to find accountability partners who share your goals and commitment to tidying up your home. There are many online communities and forums where you can find cleaning challenges, such as the Spring Cleaning Challenge or the 30-Day Decluttering Challenge. By participating in a cleaning challenge, you can connect with others who are going through the same process and provide mutual support and encouragement.

Participate in a Support Group

Participating in a support group can be a great way to find accountability partners who understand the unique challenges of ADHD and its impact on cleaning and organization. There are many online support groups for ADHD individuals and their families, where you can connect with others who share your experiences and provide mutual support and encouragement. You can also consider joining local support groups or attending ADHD-focused events, where you can connect with others in person and build a community of accountability partners.

Use Positive Reinforcement

Reward Yourself for Staying on Track

One effective way to maintain motivation is to reward yourself for every milestone you achieve. This can be as simple as treating yourself to your favorite snack or taking a short break to watch an episode of your favorite TV show. By celebrating your progress, you’ll create a positive association with cleaning and make it more enjoyable.

Practice Self-Care and Self-Compassion

Cleaning your home can be a daunting task, especially if you have ADHD. It’s essential to practice self-care and self-compassion during the process. This can involve taking breaks, indulging in a relaxing activity, or simply giving yourself a pep talk when you feel overwhelmed. Remember, you’re doing this for yourself and your home, so be kind to yourself along the way.

Reflect on Your Accomplishments

It’s easy to get caught up in the task at hand and forget about the progress you’ve made. Taking a moment to reflect on your accomplishments can help boost your motivation and give you a sense of pride. This can be as simple as acknowledging that you’ve completed a task or noting the positive changes in your home. Celebrate your successes, no matter how small, and use them as motivation to keep going.

Step 5: Make Your Home ADHD-Friendly

Create a Calm and Organized Environment

Choose calming colors and textures

• Select colors and textures that promote a sense of calm and tranquility.
• Neutral colors such as beige, white, and gray can create a soothing atmosphere.
• Soft textures like cotton, linen, and velvet can help to reduce sensory overload.

Incorporate natural elements

• Bring nature indoors by incorporating plants, flowers, and natural materials like wood and stone.
• These elements can help to create a sense of balance and harmony in the home.
• Consider placing a small indoor plant or a vase of fresh flowers in each room to brighten up the space.

Use comfortable and supportive furniture

• Choose furniture that is comfortable and supportive, taking into consideration the specific needs of individuals with ADHD.
• Ergonomic furniture, such as chairs with good lumbar support, can help to reduce physical discomfort and increase focus.
• Adjustable tables and desks can also be beneficial for individuals with ADHD, as they can be customized to meet the unique needs of each person.

Implement Accessibility Features

Creating an ADHD-friendly home is not just about decluttering and organizing your space; it’s also about making it accessible and easy to navigate. Here are some accessibility features you can implement to make your home more ADHD-friendly:

Install organizers and shelves

One of the most effective ways to create an ADHD-friendly home is to install organizers and shelves. These can help you keep your belongings organized and make it easier to find what you need. For example, you can install shelves in your closet to store your clothes, or install cubbies in your entryway to store your keys, wallet, and other essentials.

Add labeling and signage

Another helpful accessibility feature is to add labeling and signage throughout your home. This can help you remember where things belong and make it easier to find what you need. For example, you can label the shelves in your pantry with the names of the items that should be stored there, or you can create a sign for your garage that lists the tools and equipment that should be stored there.

Investing in storage solutions can also help you create an ADHD-friendly home. For example, you can invest in baskets and bins to store your belongings, or you can purchase a filing cabinet to store your paperwork. These storage solutions can help you keep your belongings organized and make it easier to find what you need.

Overall, implementing accessibility features in your home can help you create a more ADHD-friendly space. By installing organizers and shelves, adding labeling and signage, and investing in storage solutions, you can make it easier to navigate your home and keep your belongings organized.

Embrace Personalization

When it comes to making your home ADHD-friendly, one of the most important things you can do is embrace personalization. This means decorating your space with items that inspire you, using visual aids to stay organized, and creating a space that reflects your personality.

• Decorate with items that inspire you:
  • This can include anything from artwork and photographs to inspirational quotes and souvenirs from your travels. The key is to surround yourself with things that make you happy and motivated.
  • When choosing decorations, consider your personal style and preferences. For example, if you love bright colors, choose vibrant accents for your space. If you prefer a more minimalist look, stick to neutral tones and simple shapes.
  • Don’t be afraid to get creative with your decorating choices. Your home should be a reflection of your personality, so don’t hesitate to express yourself through your decor.
• Use visual aids to stay organized:
  • ADHD-friendly organization is all about using visual cues to help you stay on top of tasks and responsibilities. This can include things like color-coding your schedules, using labels to identify items, and creating visual checklists.
  • Consider using a bulletin board or whiteboard to keep track of important information and reminders. You can also use sticky notes to jot down quick reminders and ideas.
  • In the kitchen, consider using a magnetic board to store important information like phone numbers, emergency contacts, and shopping lists.
• Create a space that reflects your personality:
  • Your home should be a place where you feel comfortable and relaxed. This means taking the time to personalize your space in a way that reflects your interests and preferences.
  • This can include things like choosing furniture and decor that reflects your personal style, adding personal touches like photos and mementos, and creating a comfortable and inviting atmosphere.
  • Don’t be afraid to experiment with different styles and ideas until you find what works best for you. Your home should be a reflection of who you are, so take the time to make it your own.

Step 6: Seek Professional Help if Needed

Work with a Professional Organizer

When it comes to decluttering and organizing your home, working with a professional organizer can be a great option. Here’s why:

• Hire a professional organizer: A professional organizer is a trained individual who specializes in helping people organize their homes and workspaces. They have the knowledge and experience to help you tackle even the most daunting organizing tasks.
• Receive personalized advice and guidance: A professional organizer will work with you one-on-one to understand your specific needs and preferences. They will take the time to get to know you and your home, and will provide personalized advice and guidance tailored to your unique situation.
• Get support and accountability: A professional organizer can provide you with the support and accountability you need to stay on track with your organizing goals. They can help you set realistic goals, and will work with you to develop a plan to achieve them. They can also provide ongoing support and encouragement to help you stay motivated and on track.

Overall, working with a professional organizer can be a great way to get the support and guidance you need to tackle your organizing challenges. They can help you overcome the obstacles that may be holding you back, and can provide you with the tools and strategies you need to maintain a clean and organized home.

Consult with a Therapist or Counselor

For many individuals with ADHD, tackling household chores, including cleaning, can be a daunting task. In some cases, it may be necessary to seek professional help to address the underlying issues that make cleaning feel overwhelming. Consulting with a therapist or counselor can provide valuable support and guidance to help individuals with ADHD better manage their home environment.

Address Underlying Issues

For individuals with ADHD, there may be underlying issues that contribute to their difficulty with cleaning. These issues could include problems with time management, organization, or motivation. By consulting with a therapist or counselor, individuals can work to address these underlying issues and develop strategies to overcome them.

Learn Coping Strategies for ADHD

Therapists and counselors can also provide individuals with ADHD-friendly coping strategies to help them manage their symptoms while cleaning. These strategies may include techniques for staying focused, breaking tasks into smaller steps, or using visual aids to keep track of progress. By learning these coping strategies, individuals with ADHD can better manage their symptoms and make cleaning feel more manageable.

Gain Support and Encouragement

Finally, consulting with a therapist or counselor can provide individuals with ADHD with much-needed support and encouragement. These professionals can offer a non-judgmental and understanding perspective, as well as provide accountability and motivation to help individuals stay on track with their cleaning goals. With the help of a therapist or counselor, individuals with ADHD can develop the skills and confidence they need to take control of their home environment and achieve a more organized and tidy space.

Join a Support Group

If you’re struggling to keep your home clean with ADHD, consider joining a support group. Support groups provide a safe and understanding space for individuals with ADHD to connect, share experiences, and offer advice. Here are some reasons why joining a support group can be beneficial:

• Connect with others who understand: People in support groups often have similar experiences and can relate to the challenges of living with ADHD. By connecting with others who understand what you’re going through, you can feel less alone and more supported.
• Share experiences and advice: Support groups are a great opportunity to share your own experiences and learn from others. You can discuss your struggles, successes, and hear about different cleaning hacks and strategies that have worked for others. This exchange of information can help you find new solutions and ideas for keeping your home clean.
• Learn new cleaning hacks and strategies: Support groups are a treasure trove of information when it comes to ADHD-friendly cleaning hacks and strategies. You can discover new ways to organize your home, develop routines, and stay motivated. Hearing about different approaches can help you find what works best for you and your unique situation.

Finding a support group can be done online or in-person. There are many online communities and forums dedicated to ADHD, where you can find local or global support groups. You can also ask your healthcare provider or therapist for recommendations on support groups in your area. Remember, support groups are a safe and confidential space, so you can feel comfortable sharing your experiences and seeking advice without judgment.

FAQs

1. What is ADHD and how does it affect cleaning?

ADHD, or Attention Deficit Hyperactivity Disorder, is a neurodevelopmental disorder that affects attention, hyperactivity, and impulsivity. People with ADHD may find it challenging to focus on tasks, including cleaning, and may become easily distracted or overwhelmed. This can make it difficult to keep their homes tidy and organized.

2. How can I create a cleaning schedule that works for me?

Creating a cleaning schedule that works for you can be helpful in keeping your home clean and tidy. Start by breaking down the cleaning tasks into smaller, manageable chores that you can complete in a short amount of time. Then, choose a time of day when you are most alert and focused, and schedule in regular cleaning sessions. It may also be helpful to use a timer or set reminders to help you stay on track.

3. What are some ADHD-friendly cleaning hacks?

There are several ADHD-friendly cleaning hacks that can help make cleaning more manageable and enjoyable. For example, try using a whiteboard or corkboard to create a visual cleaning schedule, or use color-coding to organize cleaning supplies. You can also try using a microfiber cloth to clean surfaces, as it can pick up more dirt and dust than a traditional cotton cloth. Additionally, consider using a portable Bluetooth speaker to play music while you clean, as it can help keep you focused and motivated.

4. How can I stay motivated to clean with ADHD?

Staying motivated to clean with ADHD can be challenging, but there are several strategies that can help. For example, try setting small, achievable goals for each cleaning session, and reward yourself when you complete them. You can also try breaking down larger cleaning tasks into smaller, more manageable steps, and focusing on one step at a time. Additionally, consider enlisting the help of a friend or family member to keep you accountable and provide support.

5. What are some tips for organizing my home with ADHD?

Organizing your home with ADHD can be challenging, but there are several tips that can help. Start by decluttering your home and getting rid of any unnecessary items. Then, use labels and containers to organize your belongings, and try to group like items together. Consider using vertical storage solutions, such as hanging baskets or shelves, to make the most of your space. Finally, try to maintain a consistent routine for putting things away, and make it a habit to tidy up regularly.