Ok, do you either know someone with ADHD or are a victim and need cleaning tips?
We get it.
Living with ADHD (Attention Deficit Hyperactivity Disorder) presents unique challenges, especially when it comes to maintaining a clean and organized space. Distraction, impulsivity, and overwhelming feelings can make cleaning tasks difficult.
However, with the right strategies tailored to ADHD, you can create a manageable and tidy environment that supports your well-being.
We aim to help you with these strategies.
In this article, we’ll explore practical cleaning tips for ADHD that can help you stay on top of your chores without feeling overwhelmed.
So let’s jump right in.
Understanding ADHD and Cleaning Challenges
To begin with, it’s essential to understand why cleaning can be particularly challenging for those with ADHD.
Here’s what happens:
ADHD often affects executive functioning skills, which include planning, organization, time management, and maintaining focus.
The result?
These difficulties can make it hard to follow through on cleaning tasks, especially if they require sustained attention and effort.
So, to mitigate against the above, we have 15 hacks that you can employ to keep your space spotless and organized.
1. Break Tasks into Smaller Steps
Our first and most effective cleaning tip for ADHD is to break seemingly big tasks into smaller, more manageable steps.
Rather than attempting to tidy the entire house at once, concentrate on one room or even a specific section inside a room. For example, start by clearing the kitchen counter before washing the dishes. Surprisingly, the next task will seem faster and easier.
How’s that?
In a word, breaking tasks down reduces the feeling of being overwhelmed and makes it easier to stay on track.
2. Use a Timer to Stay Focused
In second place, setting a timer can be a game-changer for individuals with ADHD. Here, you can use the Pomodoro Technique, where you work for 25 minutes and then take a 5-minute break, which can be particularly effective.
When you work within a set time frame, you maintain focus and avoid distractions. Plus, knowing that you have a break coming up can make the task feel less daunting.
3. Establish a Routine
By and large, make cleaning a habit by establishing a routine.
When you set specific times for cleaning tasks, it becomes easier and sets the pace for something to look forward to. In addition, consistency is key, so try to stick to your routine even when it feels challenging.
Routines are essential for managing ADHD symptoms. Having a routine reduces the mental effort required to decide when to clean, making it easier to stay consistent.
For example, you might decide to keep this:
- Saturday mornings for laundry
- Mondays for tidying up the living room
- Tuesdays for outdoor work like sprucing the garden
- Keep Wednesdays for cleaning toilets and bathrooms
- Thursdays for bedrooms
- Cleans patios on Friday
When you start, setting realistic goals is crucial for success. Adjust your expectations based on your energy levels and schedule, and be kind to yourself if you don’t accomplish everything you planned.
4. Declutter Regularly
Don’t you hate it when your space is full of clutter?
Clutter can be an eyesore and particularly overwhelming for those with ADHD. Without a doubt, it becomes harder for such persons to focus, leading to increased stress. But that is not to say you can’t handle the mess because of ADHD.
Regular decluttering sessions will help keep your space manageable. Here’s how to go about it:
First, get rid of whatever you don’t use or need. You can also implement a one-in, one-out rule, where for every new item you bring into your home, you get rid of something else.
For the same reason, learn to keep away items you have no immediate use for in closets and drawers.
It will keep away prying eyes while helping you manage your space.
5. Create Visual Reminders
Did you know visual reminders can help you stay on top of cleaning tasks? Use sticky notes, whiteboards, smartphone apps, and alarms to create to-do lists and reminders.
Place these reminders in visible areas, such as:
- The refrigerator
- Frequently used door
- Laptop
- A bathroom mirror
These will help to keep tasks at the forefront of your mind.
6. Involve a Friend or Family Member
If you stay with other people in the house, cleaning can be more manageable and enjoyable when done with someone else.
Ask a friend or family member to help you with tasks, or make it a group activity. Not only does this make the work go faster, but it also provides accountability, which can help you stay on a task.
7. Use Organizational Tools
Now that you have a cleaning schedule, let’s make your work easier.
i) Use checklists. They can help you stay organized and be on track. Write down the tasks you must complete and check them off as you go.
ii) Secondly, organizational tools like bins, baskets, and shelves can make it easier to keep your space tidy. Assign specific places for your belongings so that everything has a home. This reduces the mental load of deciding where things should go and makes it easier to put items away.
iii) Most importantly, ensure you have the necessary detergents for all your cleaning needs. Having cleaning supplies easily accessible can reduce the barriers to starting a task. Other than detergents, include wipes, sprays, and cloths in multiple areas of your home, such as the kitchen, bathroom, and living room. This way, you can quickly tackle small messes as they occur, rather than letting them build up.
iv) Equally important, seek professional help for deep cleaning and organization that may overwhelm you.
8. Avoid Perfectionism
No one is perfect. So it’s important to remember that your space doesn’t have to be perfect—it just needs to be functional for you.
Trying to achieve perfection can lead to procrastination and feelings of being overwhelmed.
Instead, focus on progress over perfection guided by these cleaning tips on ADHD.
9. Take Breaks
Be warned: People with ADHD can be physically and mentally exhausted after cleaning.
Therefore, don’t be afraid to take breaks when needed. Short breaks can help you recharge and prevent burnout, making it easier to continue your tasks.
10. Listen to Music or Podcasts
Do you need some more motivation?
Here’s the thing…
Listening to music, podcasts, or audiobooks can make cleaning more enjoyable and help you stay focused. Select upbeat music to keep your energy levels high while you work.
Besides, are you aware you can also learn by listening to podcasts as you work?
Best get started with it.
11. Celebrate Your Progress
Lastly, remember to recognize and appreciate your accomplishments, no matter how small. Living with ADHD can make cleaning challenging, so it’s important to acknowledge your efforts and successes.
Whether you take a moment to admire your tidy space or treat yourself to something special, celebrate the hard work you’ve put in.
Conclusion
In summary, cleaning with ADHD doesn’t have to be overwhelming.
Remember to break tasks into smaller steps, use timers, establish routines, and celebrate your progress.
With the right strategies, you can maintain a tidy home that supports your well-being and reduces stress. Additionally, you’ll have aesthetic benefits and create a calm environment.
So, implementing these cleaning hacks can transform your home into a haven of cleanliness and order, making it easier to navigate and reducing the mental load that can come with ADHD.
What is your take on cleaning tips for ADHD?
P.S. If you need deep cleaning services, contact us.
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