If you have ADHD, you know what a struggle it can be to keep a clean and organized home. You’ve likely become accustomed to clutter and your bedroom may be messier than you’d like to admit. Washing the dishes can feel daunting and cleaning the kitchen may feel so overwhelming that you can’t even bring yourself to get started. Executive dysfunction, impulsivity and distractibility are at the root of your cleaning struggles, but fortunately there are things you can do to make cleaning easier. Here are 7 genius ADHD cleaning hacks you need to know.
Why Is Cleaning Hard for People with ADHD?
People with ADHD struggle with executive function, a group of skills needed to tackle cleaning tasks and stay organized. Executive dysfunction causes issues with planning, time management, focus and self-control, and it also makes it hard to initiate and follow through on tasks. Impulsivity can make it difficult not to stop cleaning and engage with something more interesting. Trouble with working memory can also affect cleanliness due to forgetting steps, becoming easily distracted and struggling to maintain focus on tasks.
6 Common ADHD Cleaning Struggles
- Planning and prioritization- finding it hard to break down tasks into manageable steps and prioritize what needs to come first.
- Time management- struggling to estimate how long tasks take and how to manage time effectively.
- Impulsivity- makes it hard to resist distractions, leading to incomplete cleaning.
- Task initiation- struggling to start a cleaning task because it feels too overwhelming.
- Focus- maintaining focus can be difficult, making it hard to complete tasks.
- Distractibility- getting easily distracted and side tracked often due to impulsivity or boredom.
7 Genius ADHD Cleaning Hacks for an Organized Home
1. Break It Down
If “cleaning the kitchen” seems too overwhelming to you, break down the task into more manageable steps. This can make your cleaning tasks less overwhelming and increase the likelihood of checking them off your to-do list. Your list may look like:
1. wipe down counters
2. scrub the sink
3. sweep or vacuum the floors
4. clean appliances like kettle and toaster
5. wipe the cupboards
You may want to save more complex tasks like cleaning out the fridge or decluttering your pantry for a separate day as these are big tasks in themselves. It’s important not to overwhelm yourself so you have a better chance of actually initiating and following through on your tasks.
2. Make Cleaning Enjoyable
If you dread cleaning, make the process more enjoyable by listening to a playlist or your favourite podcast. This can help take your mind off cleaning, as well as boost your mood and motivation. It can help keep you focused on the task at hand, reducing distractions and making you feel more productive. It provides you with entertainment, and podcasts are also informative, allowing you to learn as you clean.
3. Do a Daily Declutter
Clutter is quite typical for those with ADHD, which is also due to difficulties with executive function. To help keep your home as clutter-free as possible, try doing a daily 15-minute declutter. Set a timer for 15 minutes and during this time, put things away or throw items out. 15 minute increments can be incredibly effective because it’s not so overwhelming and you can actually get a lot done. If daily decluttering seems too daunting, start off by doing it on the weekends and work up from there.
4. Hire a Cleaner
Consider hiring a cleaner once every month or every other month. Not only will this ensure cleaning gets done, it can also motivate you to keep up the cleanliness. By delegating the deep cleaning, you can focus on keeping your space tidy and organized and maintain an overall cleaner environment. It can reduce stress and free up your time, minimizing overwhelm. Seeing the professional level of cleaning will inspire you to keep things spick and span between cleaning appointments.
5. Try Habit Stacking
Habit stacking is a trick for creating good habits, by stacking a new habit on top of one you already do. You can attach short cleaning tasks to things you already do daily, making them more manageable. For example, while waiting for your daily cup of coffee to brew, unload your dishwasher; after brushing your teeth at night, wipe down the mirror and counter; make your bed immediately after waking up. Stacking habits will help keep your home cleaner on a regular basis.
6. Create Designated Spaces
Having designated spaces for your items can help keep your home tidy and organized. When each item has a specific “home” it’s easier to put things away, which helps reduce clutter. It also makes it quicker and easier to find things when you need them. Assign places for your items that make sense to you and are easily accessible when needed. This can also help prevent you from losing things, which is a common issue for people with ADHD.
7. Buy Multiples of Cleaning Products
Buy multiples of cleaning items and place them in the rooms they’re going to be used. For example, if you have two bathrooms, have two toilet bowl cleaners to place in each one. Keep Windex, multi-purpose cleaner, sponges and paper towels in your bathrooms, kitchen, and whatever other room you’ll use them in. This eliminates the step of having to find all the stuff you need for cleaning before getting started. It’s also helpful to leave cleaning items in your field of vision rather than tucked away, especially if you’re someone who likes visual reminders.
Keeping your home clean and organized doesn’t have to be such a struggle. Use these hacks to keep your home tidy and uncluttered on a regular basis.
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