Hi, mama! If you’re anything like me, the idea of following a rigid cleaning schedule sounds like a nightmare. With ADHD, routines can feel overwhelming, and sticking to them? Almost impossible.
But I’ve learned that the secret to a cleaning schedule isn’t about being perfect—it’s about creating a system that fits your life and ADHD brain. I’m excited to share the simple steps I’ve taken to build a cleaning routine that actually works for me.
1. Start Small and Keep It Simple
The first thing I did was ditch the idea of cleaning my entire house in one day. Instead, I focus on small, manageable tasks. For example, Mondays are for laundry, Tuesdays are for bathrooms, and so on.
Quick Tip: Assign just one or two tasks per day to avoid overwhelm.
2. Create Visual Reminders
Out of sight, out of mind is real for ADHD brains. I use a whiteboard in my kitchen to list my daily cleaning tasks. Seeing them in a central spot helps me stay on track.
Pro Tip: Use colorful markers to make your cleaning schedule visually appealing.
3. Pair Cleaning with Something You Enjoy
Cleaning doesn’t have to feel like a chore. I make it fun by pairing it with something I love, like an audiobook, a favorite playlist, or even a TV show I’ve been meaning to watch.
Example: I fold laundry while catching up on my favorite show.
4. Use Timers to Stay Focused
I set a timer for 10-15 minutes for each task. Knowing there’s an end in sight keeps me motivated, and if I finish early, I use the extra time as a reward.
Why It Works: Timers help prevent distractions and keep cleaning sessions manageable.
5. Build in Buffer Days
Life happens, and some days I just can’t get to my cleaning tasks. That’s why I leave Fridays as a “buffer day” to catch up on anything I missed.
ADHD Hack: Let go of guilt if you skip a day. Buffer days are there to help, not stress you out.
6. Enlist Help from the Family
Cleaning isn’t just my responsibility. I involve my kids by giving them simple, age-appropriate tasks. We even turn it into a game to make it fun.
Examples:
- “Who can pick up the most toys in 5 minutes?”
- “Let’s race to see who can wipe the table the fastest!”
7. Celebrate Your Wins
Every completed task is a win, and I make sure to celebrate them—even the small ones. Whether it’s taking a moment to admire a clean room or treating myself to a coffee, I focus on the progress I’ve made.
Encouragement: You’re doing amazing, mama. Every step forward counts.
Creating a cleaning schedule that sticks doesn’t have to feel overwhelming. By starting small, using ADHD-friendly tools like timers and visual reminders, and giving yourself grace, you can build a routine that works for you and your family.
Remember, it’s about progress, not perfection. You’ve got this, and I’m cheering you on every step of the way!
Want access to my ADHD friendly cleaning schedule? Join The Clutter Cure Club to get started today. If it’s closed…make sure you join the waitlist so you can get added when we open it back up again for new members And share your favorite cleaning hack in the comments—I’d love to hear what works for you!
