If you’re a mom with ADHD, cleaning your home can feel like an uphill battle. From endless distractions to the overwhelming task of deciding where to start, it’s easy to feel stuck or even defeated. But here’s the truth: The traditional cleaning advice out there wasn’t designed for you—and that’s okay.
Let’s break down 5 truths about cleaning with ADHD and how embracing these realities can help you create a home that feels calm, functional, and manageable.
Truth #1: Your Home Doesn’t Need to Be Perfect
ADHD moms often hold themselves to impossible standards. We compare our homes to Pinterest-perfect spaces or assume we’ve failed if everything isn’t spotless.
What to Do Instead:
- Focus on creating a home that works for you, not one that looks perfect.
- Aim for “functional clean” instead of “magazine clean.” A home where you can relax and find what you need is more important than spotless countertops.
- Celebrate progress over perfection—every small step matters.
Truth #2: Small Wins Make a Big Difference
The idea of cleaning your entire house can feel overwhelming, especially when you’re already juggling the demands of ADHD and family life. The key is to focus on small, manageable tasks.
What to Do Instead:
- Break cleaning into 5- or 10-minute bursts. Set a timer and see how much you can accomplish in one short session.
- Tackle “high-impact areas” first, like the kitchen counter or the living room floor. These spaces can instantly make your home feel more organized.
- Celebrate each win, no matter how small—clearing one counter or folding one basket of laundry is still progress.
Truth #3: Visual Clutter = Mental Clutter
ADHD brains are highly sensitive to their surroundings. A cluttered space can make it harder to focus, relax, or even know where to start.
What to Do Instead:
- Start with one “focus zone,” like your desk or a single corner of the room. Clear it completely to create a visual break.
- Use clear bins or open shelving to keep items visible but organized.
- Declutter as you go—make it a habit to toss, donate, or relocate items that no longer serve you.
Truth #4: Routine Beats Motivation
Waiting for the motivation to clean is a trap. ADHD brains often struggle with executive dysfunction, making it hard to start tasks, even when we’re motivated. Routines, on the other hand, create consistency and reduce decision fatigue.
What to Do Instead:
- Create small, daily routines for high-traffic areas. For example, spend 5 minutes tidying the kitchen every evening.
- Use timers or alarms as prompts to start your routine.
- Pair cleaning with something enjoyable, like listening to a podcast or playing your favorite music.
Truth #5: You Don’t Have to Do It Alone
Many ADHD moms feel like they have to shoulder the entire burden of cleaning, but that’s not true. Getting your family involved or asking for outside help can make a huge difference.
What to Do Instead:
- Assign simple, age-appropriate tasks to your kids. Even toddlers can help with sorting toys or putting items in a basket.
- Delegate specific chores to your partner or older kids.
- If it’s in your budget, consider hiring help for deep cleaning or maintenance tasks. There’s no shame in outsourcing.
How These Truths Changed My Home
When I started embracing these cleaning truths, everything shifted. I let go of perfection, focused on small wins, and created routines that worked for me and my ADHD brain. My home isn’t always spotless, but it feels functional, calm, and manageable—and that’s enough.
If cleaning has felt like an impossible task, start by embracing one of these truths. You’ll be amazed at how much lighter and more empowered you feel.
Ready to Take Control of Your Home?
I’ve created a free resource: The ADHD Mom’s Cleaning Toolkit. It includes:
- Step-by-step cleaning strategies tailored to ADHD brains.
- Quick-start tips for decluttering and organizing.
- A progress tracker to celebrate your wins.
Download your free Cleaning Toolkit today and take the first step toward a home that works for you. Let’s tackle this together, one small win at a time!
