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Incorporating FlyLady Habits for ADHD Cleaning Success

Jul 19, 2023

When it comes to maintaining a clutter-free and organized life, FlyLady habits have proven to be an invaluable tool for many individuals, especially freelancers with ADHD. The FlyLady system is designed to help you establish routines that keep your home organized and create a sense of balance in your daily life.

In this blog post, we will delve into the foundations of the FlyLady system and how it can transform your daily routine. We'll explore the benefits of establishing morning routines with FlyLady habits, as well as workday routines that promote productivity and focus. Finally, we'll discuss how winding down at night using these practices can lead to better sleep and overall wellbeing.

We love the FlyLady method so much that we've created an Unofficial FlyLady Habit Pack for Focus Bear.

By incorporating these principles into your day-to-day life, you'll find yourself feeling more in control while enjoying a cleaner living space - all thanks to the power of FlyLady habits.

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Table of Contents

The FlyLady Approach to Daily Habits

The FlyLady approach is a cleaning technique that focuses on establishing daily habits to help maintain an organized and clutter-free home. This method has been proven particularly helpful for people with ADHD, as it breaks down tasks into manageable chunks and encourages consistency in maintaining a clean living space.

Breaking Tasks into Manageable Chunks

One of the key aspects of the FlyLady system is breaking tasks down into smaller, more manageable pieces. Rather than attempting to clean the entire residence in one go, concentrate on organizing a single area or even merely a particular segment within that space. By tackling these smaller tasks consistently over time, you'll find yourself making significant progress without feeling overwhelmed by the magnitude of the work ahead.

Encouraging Consistency Through Daily Routines

To further promote success in keeping your home organized, FlyLady emphasizes the importance of developing consistent daily routines. These routines can include simple actions like making your bed every morning or closing bedroom doors when not in use. By practicing these small but impactful habits back-to-back each day, they become second nature over time and contribute significantly towards maintaining a tidy living environment for long periods.

In addition to helping people keep their homes organized through this approach, many users report experiencing increased hopefulness about tackling previously daunting tasks such as menu planning or resisting impulse purchases at stores.

The FlyLady approach to daily habits emphasizes breaking tasks into manageable chunks and encouraging consistency through routine, making it easier for those with ADHD to stay on track. Leveraging the Focus Bear app can help you reinforce positive behaviors while seamlessly incorporating new habits into your life.

Screenshot of ADHD App: Focus Bear's video guide demonstrating how to tidy up the desk as part of the evening routine

Habit Stacking with Focus Bear App

To stay on track with the FlyLady habits, using apps like Focus Bear can provide reminders and encouragement through habit stacking techniques. By reinforcing positive behaviors over time, individuals will find themselves naturally incorporating these practices into their everyday lives without feeling overwhelmed or behind schedule.

Reinforcing Positive Behaviors

The key to successfully adopting FlyLady habits is consistency. The Focus Bear app helps users build and maintain new routines by sending regular reminders for tasks such as making your bed, drinking water, or decluttering a specific area of your home. These gentle nudges ensure that you're consistently working towards creating lasting change in your daily life.

Screenshot of ADHD App: Focus Bear's video guide demonstrating how to make the bed as part of the morning routine

Incorporating New Habits Seamlessly

Rather than attempting to overhaul your entire routine overnight, the FlyLady method encourages gradual changes that are more sustainable in the long run. With Focus Bear's habit stacking feature, you can easily add new tasks as you become comfortable with existing ones - ensuring steady progress without overwhelming yourself in the process.

  1. Add Tasks One at a Time: Avoid trying to incorporate too many changes all at once; instead focus on adding just one new task per week until it becomes second nature.
  2. Set Realistic Goals: Remember that progress is more important than perfection. Set achievable goals for yourself and celebrate your successes along the way.
  3. Stay Accountable: The Focus Bear app can help you track your progress, making it easier to stay accountable and motivated as you work towards a cleaner, more organized home environment.

Incorporating FlyLady habits into your daily routine doesn't have to be an overwhelming process. By using habit stacking apps like Focus Bear, you'll find it much easier to maintain consistency in adopting these positive behaviors - ultimately leading to a happier, healthier living space for people with ADHD and their families alike.

Key Takeaway: The Focus Bear app can help individuals with ADHD incorporate FlyLady habits into their daily routine through habit stacking techniques, reinforcing positive behaviors and incorporating new habits seamlessly. By adding tasks one at a time, setting realistic goals and staying accountable, users can make steady progress towards creating a cleaner and more organized living space without feeling overwhelmed or behind schedule.

Menu Planning for Better Organization

The FlyLady system is not just about keeping your home organized; it also emphasizes the importance of menu planning to maintain a clutter-free kitchen and reduce stress throughout the week. By dedicating time each week to plan meals, people with ADHD can better manage their schedules and ensure they have everything needed for meal preparation.

Weekly Meal Planning Sessions

Scheduling weekly meal planning sessions allows you to create a detailed grocery list based on the recipes you've chosen. This practice helps eliminate last-minute trips to the store or resorting to unhealthy takeout options due to lack of ingredients at home. To make this process even more efficient, consider using apps like Mealime, which offer customizable meal plans and generate shopping lists automatically.

  • Create a designated day each week for meal planning (e.g., Sunday)
  • Select recipes that cater to dietary preferences and nutritional needs
  • Create a detailed grocery list based on selected recipes
  • Utilize helpful tools such as menu-planning apps or pre-made templates

Reducing Stress through Organization

A well-organized kitchen contributes significantly towards reducing daily stress levels, especially when working from home. Knowing exactly what's in your pantry, fridge, and freezer makes it easier to plan meals accordingly without feeling overwhelmed by cluttered spaces or expired food items.

  1. Purge any expired food items from your pantry regularly
  2. Maintain an inventory of your pantry, fridge, and freezer
  3. Organize food items by category (e.g., grains, canned goods)
  4. Label containers or shelves for easy identification of ingredients

Incorporating menu planning into your FlyLady habits not only helps you maintain an organized kitchen but also saves time and money in the long run. By following these simple steps, freelancers with ADHD can better manage their schedules while ensuring they have nutritious meals throughout the week. Follow @theflylady on Twitter for more tips and tricks, and check out the FlyLady's April Habits Back to Basics Challenge, including April Habit #15, #16, #17, #18 Joy, #19, #20 Resist, #21 It's About Time, #22, and #23, to help people keep their homes organized and unkept bed and bedroom door-free.

Key Takeaway: The FlyLady system emphasizes menu planning to maintain an organized kitchen and reduce stress. Weekly meal planning sessions, purging expired food items, maintaining an inventory of pantry items, and organizing by category are key steps in reducing daily stress levels for people with ADHD.

Importance of Drinking Water Regularly

Drinking water is another essential habit promoted by the FlyLady method. Staying hydrated not only benefits overall health but also aids in maintaining focus throughout the day - crucial for those managing ADHD symptoms while working from home.

Benefits of staying hydrated

  • Mental clarity: Proper hydration can help improve cognitive function, which is especially important for freelancers with ADHD who need to stay focused and productive during their workday.
  • Better physical performance: Adequate water intake ensures that your body functions optimally, allowing you to feel more energized and ready to tackle daily tasks.
  • Digestive health: Drinking enough water helps prevent constipation and promotes a healthy digestive system, making it easier for your body to process food efficiently.
  • Skin health: Hydration plays a key role in maintaining healthy skin. Consuming adequate amounts of H2O can help keep your skin looking vibrant and glowing.

Maintaining focus during remote work

To ensure optimal productivity while working remotely, incorporating regular hydration breaks into your routine is essential. Here are some tips on how to make sure you're getting enough H2O throughout the day:

  • Create reminders using Focus Bear app: The habit stacking feature within the app allows users with ADHD or other attention difficulties to set customized reminders at specific intervals so they don't forget about this critical aspect of self-care.     
Screenshot of ADHD App: Focus Bear displaying a video guide of a man drinking water, promoting hydration during the user's routine or break
  • Keep a water bottle nearby: Having a reusable water bottle at your desk or workspace can serve as a visual reminder to drink more water throughout the day.
  • Flavor your water: If you find plain water unappealing, try adding some natural flavors like lemon slices, cucumber, or mint leaves to make it more enjoyable and increase the likelihood of staying hydrated.

Incorporating these simple strategies into your daily routine will not only help improve overall health but also support increased focus and productivity for people with ADHD working from home. By adopting FlyLady habits such as regular hydration, individuals can create lasting positive changes in their lives that extend beyond maintaining an organized living space.

Key Takeaway: The FlyLady method promotes the habit of drinking water regularly, which helps maintain focus and productivity throughout the day. Consuming adequate amounts of water has various advantages, including boosting brain power, bettering physical vigor, aiding digestion and keeping skin looking healthy. To ensure optimal hydration during remote work, individuals can create reminders using Focus Bear app or keep a water bottle nearby while also adding natural flavors to make it more enjoyable.

Making Your Bed Every Morning Matters

It might seem like a small task, but making your bed every morning is an essential habit promoted by the FlyLady method. This simple act sets the tone for an organized day ahead and provides immediate visual improvement within your living space. This can be especially important if you're spending most of your days at home due to remote work arrangements.

Screenshot of ADHD App: Focus Bear's video guide demonstrating how to make the bed as part of the morning routine

Setting a Productive Tone for Each Day

An unkept bed can make even the cleanest room appear messy. By taking just a few minutes each morning to tidy up, you are starting your day with intention and purpose. In fact, according to Navy SEAL Admiral William H. McRaven, making your bed every morning helps build discipline and creates momentum that carries over into other tasks throughout the day.

Immediate Visual Improvements in Your Living Space

A well-made bed instantly transforms any bedroom from chaotic to calm. For people with ADHD who may struggle with organization, having a visually appealing workspace is crucial for maintaining focus during long hours spent working from home. By taking a few minutes each morning to tidy up your bed, you can set yourself on the path towards productivity and success.

By taking the time to make your bed, even in a simple way, you can create an atmosphere that encourages productivity and helps combat any organizational challenges associated with ADHD. As FlyLady herself says, "It is amazing what one little habit can do for our attitudes."

Making your bed every morning is an important habit that can set a productive tone for the day and contribute to personal growth. Transitioning now, teaching children FlyLady habits helps instill good habits in them at an early age.

Key Takeaway: Making your bed every morning is an essential habit promoted by the FlyLady method, as it sets the tone for an organized day ahead and provides immediate visual improvement within your living space. By taking just a few minutes each morning to tidy up, you are starting your day with intention and purpose, which helps build discipline and creates momentum that carries over into other tasks throughout the day.

Teaching Children FlyLady Habits

Introducing the FlyLady method to children at an early age is a great way to instill good habits that will stay with them as they grow older. This practice not only benefits your home environment but also contributes to their personal growth and development.

Instilling Good Habits in Children

Incorporating FlyLady habits into your child's daily routine can help them develop essential life skills, such as time management, organization, and responsibility. Some simple routines you can teach your children include:

  • Making their bed every morning (April Habit #15)
  • Picking up toys and belongings after playtime (April Habit #16)
  • Helping with household chores like setting the table or folding laundry (April Habit #17)
  • Drinking water regularly throughout the day (April Habit #18 Joy)

Contributing to Personal Growth and Development

Fostering these positive behaviors in children from a young age helps build character traits like self-discipline, accountability, and independence. These qualities are invaluable for success later on in life - both personally and professionally.

The Focus Bear app, which was designed specifically for individuals with ADHD, can be an excellent tool for teaching kids how to manage their time effectively while incorporating FlyLady habits into their lives. By using the app's habit stacking feature, children can learn to complete tasks in a specific order, making it easier for them to stay organized and on track.

Remember that consistency is key when teaching your child these habits. Be patient and provide positive reinforcement as they work towards mastering their new routines (April Habit #20 Resist). Perseverance will bring forth a change in your house as well as the health of your youngster.

By teaching children FlyLady habits, parents can help foster a positive attitude towards completing tasks and contribute to their overall personal growth. Stories of achievement from those utilizing the FlyLady approach offer insight into how this method can benefit individuals.

Success Stories from Adopting FlyLady Methods

Adopting the FlyLady approach has transformed the lives of countless individuals, particularly people with ADHD who struggle to maintain an organized home while working remotely. Many users report experiencing increased hopefulness about tackling previously daunting tasks, enjoying newfound confidence in their ability to maintain an orderly home, and even saving money by staying organized.

Saving Money Through Organization

  • Better menu planning: By incorporating weekly meal planning sessions as part of their routine (April habit #18: Joy), many have reported significant savings on groceries due to reduced food waste and impulse purchases.
  • Avoiding duplicate purchases: Keeping a well-organized home means knowing exactly what you have at all times. This prevents unnecessary spending on items you already own but couldn't locate amidst the clutter (April habit #21).
  • Fewer last-minute expenses: Staying organized allows for better time management which reduces the need for costly last-minute solutions like takeout meals or hiring professional cleaning services (April habit #20: Resist).

Incorporating the FlyLady habits into your daily routine can lead to a more organized and efficient lifestyle, especially for adults with ADHD. By utilizing tools such as the Focus Bear app, one can work towards establishing a beneficial habit stacking technique and consequently realize the advantages of this life-transforming approach.

FAQs in Relation to Flylady Habits

What is the FlyLady Routine?

The FlyLady routine is a system developed by Marla Cilley to help individuals establish daily habits and routines for maintaining an organized, clutter-free home. The routine focuses on breaking tasks into manageable steps, using timers for focused work sessions, and incorporating self-care practices throughout the day.

What is the FlyLady Method of Decluttering?

The FlyLady method of decluttering involves breaking down your home into zones and focusing on one zone per week. Within each zone, you'll spend 15 minutes per day decluttering or cleaning specific areas. This approach helps prevent overwhelm while gradually transforming your living space.

What is FlyLady Explained?

FlyLady, created by Marla Cilley, is a personal organization system that promotes establishing daily routines to maintain a clean and clutter-free environment. It emphasizes small steps called "baby steps," setting timers for tasks (called "Pomodoros"), creating morning and evening routines, weekly planning sessions ("Weekly Home Blessings"), and dividing your home into zones for focused cleaning.

What is the FlyLady Daily Focus?

The FlyLady daily focus refers to designated activities assigned to each weekday as part of her organizational system. These include Weekly Home Blessings Hour (Monday), Plan & Play Day (Tuesday), Anti-Procrastination Day (Wednesday), Errand Day (Thursday), Clean Out Your Car/Purse Day (Friday) along with Family Fun Day (Saturday) and Renew Your Spirit Day (Sunday).


By implementing FlyLady habits, people with ADHD can create a structured routine that helps them stay organized and productive. The FlyLady system provides benefits such as reducing stress, increasing focus, and improving overall well-being.

To get started with FlyLady, establish morning, workday, and nightly wind down routines. Each routine should be tailored to your specific needs and preferences while incorporating the principles of the FlyLady system.

We've created an unofficial FlyLady habit pack for Focus Bear which includes some of the key daily activities to do in the morning and evening. Get it here.

If you're struggling to stay on track with your freelance work due to ADHD symptoms or lack of structure in your day-to-day life, consider implementing FlyLady habits into your routine. Visit Focus Bear for more resources on productivity and time management strategies.

Jul 19, 2023

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