ADHD is not just a disorder that affects children? It is estimated that there are approximately 9 million adults in the USA who suffer from ADHD. Four percent of all U.S. adults suffer from this disorder.

In adults with ADHD, daily tasks can be challenging. Forgetfulness, disorganisation, and messy behavior are common symptoms. Cleaning with ADHD is nearly impossible, especially since neurotypicals find cleaning such a chore. 

If neurotypicals have trouble keeping up with a cleaning schedule, how much more difficult will it be for someone with ADHD?

We found a podcast called Hacking Your ADHD, where William Curb discusses how he manages his ADHD. It was really interesting to see an entire segment on cleaning room with ADHD! 

How to Clean the House with ADHD

1- You don’t always have to deep clean your house

It is necessary to emphasize this point over and over again. You are not cleaning your entire house. There’s no need to scrub every corner and crevice of your house every time you clean. ADHD individuals who clean tend to become distracted by auxiliary tasks. 

Make sure you don’t find yourself scrubbing your bathroom tiles with a toothbrush two hours after you washed your sink, when all you needed to do was wash your sink. It takes time to keep your home clean. In the long run, deep cleaning your house every time you start cleaning will overwhelm you, and you’ll lose motivation and give up.

 Focus on what you have planned to clean, and stay calm. Let’s move on to our second point.

2- Create an elaborate cleaning schedule

ADHD sufferers understand that if they don’t know precisely what needs to be done and when, nothing will get done. It makes sense to add cleaning to the list of reminders you get for your regularly scheduled tasks anyway.

 We have already created a guide on how to build and maintain your house cleaning schedule, so you can take a look at that before you begin.

 As we know now, cleaning with ADHD requires more than a simple guide catered towards neurotypicals, but you can use this guide as a reference point and incorporate it into your ADHD management techniques. By doing so, you can create a cleaning schedule tailored to your personality and ADHD type.

 3- List Down The Things That You Have Done

When an ADHD mind cleans something, it’s important to list it down. ADHD brains do not take the time to reflect or focus on one thing at a time. We can lose sight of where we stand on our tasks as a result of this fast processing.

Having a cleaning chart will help you keep your routine in check. By creating a schedule and chart, you can quickly accomplish your goals, and you can mark them off as they are completed.

Another option is to use a dry erase board (whiteboard). You can then plan new tasks each week as you update the board each week.

Thus, you will know if I have cleaned the carpet or vacuumed the living room. You can often remember that you can do this work by using a chart.

4- Always Start Cleaning From Small Things

For someone with ADHD, having too many things going on at once is extremely stressful. You don’t need to complete every cleaning task at once if you want to avoid cleaning stress.

Start by cleaning one small thing instead of all the things in a house. 

When you complete cleaning small items, you will feel more empowered to tackle the big items in your home. This will allow you to work more efficiently and relieve stress. 

5- Make Use Of Visual Aids

Those with ADHD who are visual processors account for a large percentage of the population. You might want to color-code your school binders, papers, and notes with different hues for each subject. Using one color for home work and another for school work could be a good idea.

Make your living spaces tidy by using open shelving or transparent containers with labels. A clear plastic over-the-door shoe holder is ideal for storing tiny items that can easily be misplaced.