Om and OMG! A Yogi’s Adult ADHD Doodle Diary
19 Cleaning Tips for Adults with ADHD: Making Tidying Up (Almost) Fun
Dear ADHD Doodle Diary,
Today, I’m writing about cleaning.
Cleaning might not be the most thrilling activity, but if you have ADHD, it can feel like an insurmountable task. The good news? There are tricks that can make cleaning not only manageable but dare I say, enjoyable.
Here are 19 strategies that can turn your cleaning routine into a more ADHD-friendly experience.
1. Blast Your Favorite Tunes
Nothing gets me moving like some good music. Crank up a playlist that makes you want to dance around your room. The beat helps to keep the momentum going, and suddenly, cleaning feels more like a mini party.
2. Start with the Trash
Instead of getting overwhelmed by everything that needs to be done, start by picking up trash. It’s a quick win that makes a big difference fast. Just grab a bag and start tossing anything that’s obviously garbage. Boom—instant progress.
3. Use the Two-Minute Rule
If a task takes less than two minutes, do it now. Hanging up that coat, wiping down the counter, or throwing laundry in the basket—it’s all quick stuff that adds up to a cleaner space in no time.
4. Break It Down
Don’t try to clean the entire house at once. Break the job down into smaller tasks: today, tackle the kitchen; tomorrow, the bathroom. This approach makes the job feel less daunting and more achievable.
5. The Timer Game
The classic ADHD-friendly strategy—use a timer. Set it for 10, 15, or 20 minutes and focus on cleaning just that long. You’ll be amazed at how much you can get done, and once the timer goes off, you can take a break or, if you’re on a roll, keep going.
6. Reward Yourself
Motivation can be hard to come by if you have ADHD, so build in rewards. After 20 minutes of cleaning, treat yourself to something you enjoy—a snack, a short walk, or reading a book. Knowing there’s a reward at the end can help you push through.
7. Create Cleaning Zones
Divide your space into zones, and tackle one at a time. Whether it’s the “desk zone,” “clothes zone,” or “floor zone,” this method keeps your cleaning efforts focused and contained.
8. Use a Checklist
Writing out a list of tasks can be incredibly satisfying—especially when you start checking things off. Make a cleaning checklist, and take pride in crossing off each completed task.
9. Declutter Before You Clean
Cleaning is easier when there’s less stuff in the way. Spend some time decluttering your space—donate, toss, or store items you don’t use. Fewer things mean less to clean around and more space to breathe.
10. Multitask While Cleaning
Make cleaning time double as something else—listen to an audiobook, catch up on a podcast, or watch a show you don’t have to pay full attention to. Keeping your brain occupied makes the cleaning part go by faster.
11. Clean As You Go
Instead of letting messes pile up, clean as you go. Done eating? Wash your dishes right away. Finished a project? Put away your supplies immediately. This habit helps prevent clutter from getting out of control.
12. Get Someone to Clean With You
Cleaning is less of a drag when you have company. Invite a friend over, or ask your partner to join in. You can chat while you work, and the task won’t feel nearly as tedious.
13. The “5 Things” Rule
When the mess feels overwhelming, try the “5 Things” rule. Look around the room and pick up just five items that need to be put away. Once you’ve done that, pick five more. Rinse and repeat until you’ve tricked your brain into cleaning without realizing it. It’s way less daunting than trying to tackle everything at once!
14. Turn It Into a Game
Gamify your cleaning routine—set challenges for yourself, like “How many items can I pick up in 10 minutes?” or “Can I get the living room spotless before my favorite song ends?” It turns cleaning into a fun competition.
15. Visualize the End Result
Before you start cleaning, take a moment to visualize how your space will look and feel once it’s tidy (visualization is a trick I learned when playing golf). This mental image can serve as motivation to keep going when you’d rather stop.
16. Focus on One Thing at a Time
If multitasking overwhelms you, focus on one item or area at a time. Maybe today’s task is just clearing off your desk. Tomorrow, it might be tackling the laundry. By focusing on one thing, you reduce the risk of getting sidetracked.
17. Make It Daily Routine
Turn cleaning into a daily habit. Set aside a specific time each day (or week) for cleaning. When it becomes part of your routine, it’s less of a chore and more of a habit.
18. Light a Candle or Use Aromatherapy
Sometimes a nice scent can make cleaning more pleasant. Light a candle or diffuse some essential oils to create a calming atmosphere as you clean.
19. Get Rid of Stuff You Don’t Need
The less you have, the less there is to clean. Regularly go through your belongings and donate or toss items you no longer need. It’s liberating and makes cleaning so much easier.
George, Reflecting on Tidying Up As An Easy Adult ADHD Coping Strategy
I’m under no illusions—my room will probably descend into chaos again. But now I have a strategy, a playlist, and a podcast arsenal to help me reclaim my space when it inevitably happens.
So, dear diary, here’s to keeping it clean (or at least trying). After all, a clean room might not solve all my problems, but it is another coping strategy in my Adult ADHD toolbox.
If you’ve made it this far, you either haven’t got Adult ADHD, or something else hasn’t distracted you yet. Bravo! Though, I’m not going to push my luck. It’s time to wrap this diary entry up.
Namaste (my soul high-fives your soul),
George Watts
P.S. Dear Diary, thanks for letting me write in you. And dear reader, thanks for reading.
Adult ADHD Coping Strategies Card Deck
Hope you enjoyed my blog post. I’m a yoga teacher with Adult ADHD, and live in West Wales, UK.