It’s difficult to keep things clean when you have ADHD. I know because I, too, suffer from this. These are things I’ve found that help:
Break it down:
Break tasks into smaller steps. Instead of saying, “Clean the kitchen,” break it down into specific tasks like: do the dishes, clean the stove, wipe the counters, etc.
Use timers:
Set a timer for short bursts of focused cleaning, like 15 minutes, and take breaks in between.
One thing at a time:
Choose a single room and complete all the tasks needed to consider that room “done” before moving on to the next one.
Make one visible change:
Make just one noticeable change in a room, like wiping down all surfaces or organizing a cluttered area.
Declutter regularly:
Take a few moments each day to declutter and remove unnecessary items to prevent clutter buildup. This doesn’t necessarily mean tackling that closet you’ve been putting off—more like going through the mail as soon as you get it instead of leaving it on the counter to pile up. Put it away, don’t put it down.
Cleaning checklist:
Creating a written list and checking off tasks as you go is a fun and rewarding way to stay on track and manage your time.
Play music:
Put on something upbeat or listen to a compelling audiobook to keep yourself engaged.
Reward yourself:
Set up a reward system for completing cleaning tasks, like taking a short break or treating yourself to something small.
Prioritize high-impact areas:
Focus on cleaning the most visible areas first, like countertops and entryways, for a quick sense of accomplishment.
Involve others:
Ask family members or housemates to help with specific cleaning tasks to share the workload.
