ADHD Toolkit
Practical strategies to tackle the mess without the overwhelm—because "just clean" doesn't work for ADHD brains
The 10-Minute Power Clean Timer
⏱️ Just 10 Minutes Can Make a Difference
Perfect is the enemy of done. Set a timer for 10 minutes and do what you can. You'll be surprised how much gets done when there's a clear endpoint.
Power cleans completed today: 0
Room Reset Checklists
🏠 Quick Wins for Each Space
Choose one room. Do just these essential tasks. That's it. Done is better than perfect.
Kitchen Reset
- Load/run dishwasher
- Wipe down counters
- Take out trash
- Put away food items
- Clear sink
Bedroom Reset
- Make the bed
- Pick up clothes
- Clear nightstand
- Dirty clothes in hamper
- Open curtains
Bathroom Reset
- Wipe sink/counter
- Quick toilet wipe
- Hang up towels
- Clear products
- Empty trash
Living Room Reset
- Fluff couch cushions
- Clear coffee table
- Return items to homes
- Fold throw blankets
- Quick vacuum/sweep
The "Good Enough" Cleaning Method
✨ Three Levels of Clean
Not every cleaning session needs to be deep cleaning. Pick your level based on energy and time.
Level 1: Survival Mode (5 minutes)
- Clear one surface
- Take out trash
- Put away 5 things
Level 2: Maintenance Mode (15 minutes)
- Dishes in/out of dishwasher
- Wipe kitchen counters
- One load of laundry
- Quick sweep/vacuum high-traffic areas
Level 3: Deep Clean (30+ minutes)
- Full room cleaning
- Bathroom scrubbing
- Detailed organizing
- Vacuum/mop thoroughly
Task Breakdown: One Overwhelming Chore
🔨 Make It Manageable
Big cleaning tasks paralyze ADHD brains. Break them into specific micro-actions.
The "One Thing" Daily Habit
📅 7-Day Mini Challenge
Instead of overwhelming yourself, commit to just ONE small cleaning action each day. Click each day when complete.
The Clutter Triage System
📦 When You Don't Know Where to Start
Decision fatigue is real. Use this simple system to sort without overthinking.
Get 3 Containers (bags, boxes, baskets)
Label them:
- 1. TRASH/RECYCLE - Broken, expired, obvious garbage
- 2. BELONGS ELSEWHERE - Has a home, just not here
- 3. DONATE/SELL - Don't use, someone else could
Everything else stays. Sort for 10 minutes. Deal with containers immediately (or put in car/by door).
Body Doubling & Accountability
👥 You Don't Have to Clean Alone
ADHD brains work better with company. Even virtual presence helps you stay on task.
- FaceTime/video call: Set up your phone and clean while on a call with someone also cleaning or just present
- YouTube/Twitch cleaning videos: Watch someone else clean in real-time
- ADHD cleaning communities: Join Discord servers or online groups doing co-working cleaning sessions
- Cleaning party: Invite a friend over and clean together (provide snacks and music!)
- Accountability text: Text someone "starting now" and "done!" when finished
Dopamine Boosters for Cleaning
🎵 Make It More Interesting
Boring tasks need extra dopamine. Stack cleaning with something you enjoy.
- Create a high-energy cleaning playlist
- Listen to favorite podcast or audiobook
- Set up rewards (treat after each room)
- Take before/after photos for satisfaction
- Use nice-smelling cleaning products
- Make it a game (beat the timer, race someone)
- Wear comfy clothes or fun outfit
- Open windows/change environment
- Use satisfying tools (new sponge, steam cleaner)
- Promise yourself rest time after
Cleaning Strategies That Work for ADHD
- The "room tour" method: Set a timer and walk through your space collecting all items of one type (dishes, trash, clothes) before moving to the next category.
- Laundry basket shortcut: Use a basket to gather items that belong in other rooms. Put away in one trip instead of getting distracted room-by-room.
- The "no empty hands" rule: Every time you leave a room, take something that belongs elsewhere. Maintenance becomes automatic.
- Visual timers work better: Seeing time remaining helps you push through. Try Time Timer app or visual countdown.
- Start with trash: Easiest wins first. Walk through with a trash bag. Instant visible progress builds momentum.
- One room at a time: Finish completely before moving on. Partial progress everywhere feels like no progress.
- The "5 things" method: Overwhelmed? Just put away 5 things. Usually you'll keep going, but 5 is enough.
- Prevent before you perfect: Dishes in sink? Rinse immediately. Clothes off? Hamper or hanger, not floor. Small habits prevent big messes.
- Lower your standards: "Clean enough for unexpected guests" is different from magazine-worthy. Define YOUR good enough.
- Schedule it like an appointment: "Tuesday 7pm, 20-minute kitchen clean" works better than "I should clean more."
Weekly Cleaning Reflection
📝 What's Actually Working?
Track your patterns to find what helps and what doesn't.