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ADHD Cleaning Checklist: Simplifying the Process for a Tidier Home

Apr 4, 2024

ADHD and a tidy home often feel like oil and water. The clutter piles up, the dishes multiply, and the motivation to tackle it all evaporates. And you are just one step away from getting everything organized using simple tricks. All you need is an ADHD cleaning checklist to make home cleaning easier for you.

In this ADHD cleaning checklist guide won't delve into intricate strategies or complex routines. Instead, we're talking practical, bite-sized hacks, apps that'll make you cheer, and a promise that a clean space is within reach, even for the most chronically challenged among us

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Table of Contents

How to Clean Living with ADHD?

Living with ADHD can make tasks like cleaning seem overwhelming, but it doesn't have to be a difficult task. By breaking down the process into manageable steps, you can make cleaning with ADHD more approachable and achievable.

Step 1: Pick the Areas

When faced with the task of cleaning, start by identifying specific areas that require attention. Instead of viewing your entire living space as a colossal challenge, break it down into smaller, more manageable zones. 

This targeted approach with an ADHD cleaning checklist not only makes the task seem less daunting but also allows you to focus your energy on one area at a time.

Step 2: Break It Down

The next crucial cleaning tip for ADHD is to divide your cleaning tasks into bite-sized, achievable steps. Rather than attempting to tackle an entire room at once, focus on individual components by using an ADHD cleaning checklist. 

For example, break down cleaning the kitchen into tasks like wiping down surfaces, organizing cabinets, and cleaning the refrigerator. This approach prevents the feeling of being overwhelmed and provides a sense of accomplishment as you complete each step.

Step 3: Decide What's Important

Not all cleaning tasks are created equal. Prioritize areas based on their importance. Focus on printable checklists or frequently used spaces first to ensure a more effective and impactful cleaning routine. This step helps you allocate your time and energy where it matters most.

Step 4: Set Time Limits

Time management is crucial, especially for individuals with ADHD. Allocate specific time frames for each cleaning task to maintain focus and prevent spending excessive time on a single activity. Setting limits not only helps you stay on track but also turns cleaning into a more structured and achievable endeavor.

Step 5: Do Some Every Day

Consistency is key when managing a clean living space. Incorporate a daily cleaning checklist with small cleaning tasks into your daily routine to prevent the build-up of clutter and dirt. By making cleaning a part of your daily habits, the process of going through the ADHD cleaning checklist becomes more sustainable and less overwhelming.

Step 6: Get Rewards

Celebrate your achievements, no matter how small. After completing a cleaning task or reaching a milestone, reward yourself. This positive reinforcement creates a sense of accomplishment and can make the overall cleaning experience more enjoyable.

Step 7: Look Back and Change

Regularly assess your cleaning routine. Reflect on what works well and what doesn't. Be open to adapting your approach based on your experiences. These ADHD cleaning tips and ongoing self-evaluation allows for continuous improvement and a more tailored cleaning strategy.

Step 8: Get Help

Recognize that you don't have to tackle cleaning alone. Enlist the support of house cleaning checklists, apps, friends, family, or housemates. Cleaning can become a shared activity, fostering a sense of community and making the process more enjoyable and less burdensome. Don't hesitate to delegate tasks from the ADHD cleaning checklist or seek assistance when needed.

Simplified Cleaning Checklist for ADHD Individuals

For individuals navigating the challenges of ADHD, maintaining a clean home can be simplified with a focused and achievable checklist. Let's explore a practical and straightforward ADHD cleaning checklist that breaks down tasks into manageable steps.

1. Clean One Shelf in the Fridge

Start small on your ADHD cleaning checklist by targeting one specific area – a shelf in the fridge. Removing expired items, wiping down surfaces, and organizing this small space can make a noticeable difference in the overall cleanliness of your kitchen.

2. Start a Load of Laundry

Tackle the laundry task by starting with one load. Sorting and washing a single load at a time prevents laundry from piling up and transforms the process into a more manageable routine.

3. Fold Laundry

After completing a load, take the time to fold the laundry promptly. This step ensures that clothes are ready to be put away, minimizing clutter and making the overall laundry process smoother.

4. Dust One Room

Dusting can be overwhelming if approached for the entire house at once. Instead, focus on one room at a time. Dusting surfaces, shelves, and other visible areas in a single room provides a sense of accomplishment without feeling burdensome.

5. Change the Sheets

Refreshing your bedding is a simple yet impactful task. Changing the sheets on one bed at a time contributes to a cleaner and more comfortable sleeping environment.

6. Clean One Toilet

Tackling bathroom cleaning can be simplified by focusing on one task, such as cleaning one toilet. This approach ensures that the bathroom remains a hygienic space without requiring a significant time investment.

7. Organize One Cupboard

Take on kitchen organization step by step. Start with one cupboard, decluttering and reorganizing its contents. This targeted approach contributes to an organized kitchen without overwhelming you.

8. Unload the Dishwasher

Keeping the kitchen tidy is made easier by unloading the dishwasher regularly. Focus on this one task to ensure clean dishes are readily available, and the kitchen remains functional.

9. Vacuum the Couch Cushions

Addressing the living space, focus on vacuuming the cushions of your couch. This simple yet effective step contributes to a cleaner and more inviting living area.

Are there Apps to Implement the ADHD Cleaning Checklist?

Maintaining a cleaning checklist can be a game-changer for individuals with ADHD, offering structure and support in daily tasks. Let's explore some user-friendly apps designed to simplify the process and enhance productivity.

1. Focus Bear

Focus Bear stands out as a comprehensive productivity app tailored for individuals with ADHD. Its user-friendly interface and features are designed to create a focused and organized daily routine.

  • Habit Routine: Establishing morning and evening routines becomes effortless with Focus Bear, aiding in following a productivity ADHD cleaning schedule without feeling overwhelmed.
  • Progress Tracking: At the end of the day, the app provides a detailed progress report, fostering self-reflection and a better understanding of one's daily accomplishments.
  • Productivity-Boosting Breaks: Focus Bear encourages rejuvenating breaks by suggesting activities like stretching, deep breathing, or even pull-ups. These breaks aim to refresh the mind without succumbing to distractions.
  • Distraction Blocking: The app allows access only to essential websites and apps needed for the task at hand, even offering the option to block the entire internet. This ensures a distraction-free work environment.

2. Sweepy

Sweepy is a user-friendly app designed to simplify and organize cleaning routines. With an intuitive interface, it focuses on making the cleaning process more manageable and enjoyable.

  • Task Organization: Sweepy allows users to organize cleaning tasks efficiently. The app categorizes chores, breaking them down into manageable steps, making it easier to prioritize and complete them.
  • Customizable Cleaning Schedules: Users can create personalized cleaning schedules based on their preferences and lifestyle. Sweepy adapts to individual routines, promoting consistency in maintaining a clean and organized home.
  • Progress Tracking: The app enables users to track their cleaning progress over time. This feature provides a visual representation of accomplishments, motivating users to stay on top of their cleaning routines.
  • Reminder Notifications: Sweepy sends reminder notifications for upcoming cleaning tasks, ensuring that users stay on track with their schedules and don't forget important chores.

3. Home Routines

Home Routines is a practical and versatile app designed to simplify household management and encourage consistent routines. Tailored for homemakers, this app streamlines tasks to make maintaining a clean and organized living space more achievable.

  • Routine Creation: Home Routines allows users to create customized routines for daily, weekly, or monthly tasks. This feature helps individuals establish structured cleaning habits without feeling burdened.
  • Task Scheduling: Users can schedule specific tasks at designated times, ensuring that cleaning activities are evenly distributed throughout the week. This systematic approach prevents overwhelming cleaning sessions.
  • Checklist Functionality: The app includes checklist functionality, allowing users to mark off completed tasks. This visual representation of accomplishments promotes a sense of achievement and motivates users to stick to their routines.
  • Family Collaboration: Home Routines support collaboration within a household. Users can assign tasks to family members, fostering a shared responsibility for maintaining a clean and organized living space.

4. OurHome

OurHome is a versatile family and household management app designed to simplify task assignments and tracking. With a focus on promoting collaboration within the family, it aims to streamline household responsibilities, including cleaning tasks.

  • Task Assignment: OurHome facilitates the assignment of cleaning tasks within the family. Users can allocate specific chores to family members, ensuring a fair distribution of responsibilities.
  • Point System: The app employs a point system to motivate family members. Completing assigned tasks earns individuals points, fostering a sense of accomplishment and healthy competition within the household.
  • Reward System: Users can set up a reward system where accumulated points can be exchanged for predetermined rewards. This feature adds a fun and motivating element to the cleaning process, especially for individuals with ADHD who benefit from positive reinforcement.
  • Family Calendar: The app includes a family calendar to help coordinate schedules. This feature ensures that cleaning tasks are planned at convenient times, avoiding conflicts with other family activities.


Maintaining a clean home with ADHD is about simplicity and consistency. By following a straightforward ADHD cleaning checklist and utilizing ADHD-friendly apps like Focus Bear, you can transform cleaning from a daunting task into a manageable routine. 

Start small, stay consistent, and enjoy the rewards of a tidier living space. Ready to simplify your cleaning routine? Try Focus Bear and embrace a more organized life today!

Apr 4, 2024

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