3 Cleaning Hacks for ADHD

If you're anything like me, you've probably had those moments where you walk into the kitchen with every intention of cleaning, see the mess, and then turn right around and leave. Maybe you even opt for a nap instead because the idea of dealing with all that chaos is just too much to handle! As a busy woman with ADHD, I totally get it—cleaning can feel like a daunting task. But don’t worry! Over the years, I’ve picked up a few fun ADHD hacks for cleaning, and I’m excited to share them with you. These three tips will help you find the energy and a clear path to creating the clean space you deserve. Let's dive in and make cleaning fun!

Step 1- Take a Picture

The first step is to take a picture, yes take a picture girly. Why does taking a picture work?

Visual Accountability: A photo provides a visual record of the starting point, which can serve as motivation. It allows you to see the "before" state, making progress more tangible. And not listen to the lies your brain tells you, that it's way harder than it actually is.

Externalizing Memory: ADHD can affect working memory, making it harder to remember extent of a task. A picture externalizes this memory, providing a reference point that can help the person stay on track and remember what needs to be done. 

Breaking Down Tasks: Looking at a photo allows the person to objectively assess the mess, which can help in breaking down the cleaning process into smaller, more manageable steps. It reduces the feeling of being overwhelmed by allowing you to focus on specific areas one step at a time.

After I take a picture an analyze what needs to be done, I get right to work. And the best part is I am not standing in the organized space confused about what to do, further frustrating myself. 

Step 2- Set A Timer

For my ADHD brain, when I set a timer I am giving myself a dopamine rush, because I want to beat that timer and give myself a sense of accomplishment. So why does setting a timer work?

Creates a Sense of Urgency: Setting a timer introduces a sense of urgency and a clear deadline, which can help combat procrastination. For people with ADHD, a lack of time constraints can lead to difficulty initiating tasks. A timer creates a manageable window of time that encourages them to start cleaning without overthinking.

Provides Structure and Focus: Timers provide a structured timeframe to work within, which can help ADHD individuals maintain focus on the task. Knowing there’s a limited period to clean helps them concentrate better and minimizes distractions since they’re aware of the countdown and aim to make the most of the time.

Encourages Task Chunking and Breaks: Setting a timer allows for chunking tasks into smaller, more achievable parts, which is especially helpful for those with ADHD who may feel overwhelmed by larger tasks. It also provides natural break points; once the timer goes off, they can assess their progress, take a short break, and then reset the timer for another round, making the task less daunting and more manageable.

Step 3- Use Your Imagination: Okay so this is the really fun part. I pretend I am on a game show and if I beat the timer I receive a grand prize! Now why does this work?

Increases Motivation and Engagement: Turning cleaning into a game show scenario makes the task more fun and engaging. The idea of winning a "grand prize" adds an element of excitement and motivation, transforming a mundane chore into an enjoyable challenge. This playful approach can help you stay interested and motivated to complete the task.

Harnesses Competitive Spirit: The concept of being on a game show taps into your competitive spirit, encouraging you to perform at your best. For many people with ADHD, competition can serve as a powerful motivator, making them more likely to push themselves to finish the task within the set time, especially when they envision a reward or a win.

Reduces Feelings of Overwhelm and Stress: Using imagination to turn the task into a game helps shift focus away from the mess and the stress it may cause. Instead of viewing the task as overwhelming, you may see it as a challenge to be conquered. This mindset reduces anxiety and makes the cleaning process feel less like a burden and more like a fun and manageable activity.

Now what's a room you've been ignoring? Try these steps and send us a message on how you've conquered it!