Hi, mama! If you’re like me, laundry is probably your nemesis. It’s the never-ending chore that piles up faster than you can say “task paralysis.” As an ADHD mom, I used to feel like I was drowning in dirty clothes—until I found a system that actually works.
Today, I’m sharing my favorite ADHD-friendly tips for tackling laundry overwhelm. Spoiler: It’s not about doing it perfectly; it’s about finding a rhythm that works for you and your family.
1. Start with a “Laundry Reset”
Let’s face it: When you’re overwhelmed, starting is the hardest part. I call this step the “laundry reset.” Pick one day to tackle the current laundry mountain. I grab all the dirty clothes in the house and do a marathon laundry day—but only if I’m feeling up to it.
Quick Tip: Don’t fold during the reset. Focus on washing, drying, and sorting by owner to keep it simple.
2. Create a Realistic Laundry Routine
Routines are gold for ADHD brains. Instead of waiting for the laundry to pile up, I stick to a “one load a day” rule. I’ll throw in a load first thing in the morning and move it to the dryer after breakfast.
Why It Works: Small, consistent steps are easier to manage and prevent overwhelm.
3. Use Visual Cues to Stay on Track
I can’t tell you how many times I’ve left wet clothes in the washer for days because I got distracted. Now, I use visual cues to remind myself about laundry. I hang a small sign near my washer that says, “Move to dryer!” or set a phone alarm.
Pro Tip: Leave the laundry basket in a high-traffic area so you don’t forget about it.
4. Delegate Folding (or Skip It!)
Here’s a game-changer: Not all laundry has to be folded! I’ve ditched folding for certain items, like pajamas, underwear, and workout clothes. For the rest, I enlist my family to help. We make it fun by watching a show or having a “folding race.”
ADHD Hack: Sort laundry by owner as you fold so it’s easier to put away.
5. Designate “Dump Zones” for Clean Laundry
If putting away clean laundry feels like a chore, designate a “dump zone” in each room. I have baskets in my kids’ rooms where I place their clean clothes. They’re responsible for putting them away when they can.
Why It Works: It’s a low-pressure way to keep clean clothes from piling up in common areas.
6. Make Laundry ADHD-Friendly
Turn laundry into an activity that your ADHD brain enjoys. I’ll often listen to a podcast, blast my favorite playlist, or set a timer to make it feel less like a chore.
Example: I’ll challenge myself to finish folding one basket before the timer goes off.
7. Celebrate Progress, Not Perfection
Laundry is one of those things that will never be “done,” and that’s okay. I’ve learned to celebrate progress instead of striving for perfection. Even if I just get one load washed, that’s a win.
Encouragement: Focus on what you’ve accomplished rather than what’s left to do. You’re doing amazing, mama!
Laundry doesn’t have to be your nemesis. With a few simple systems and a lot of grace, you can turn the chaos into something manageable. Remember: Start small, find what works for you, and don’t sweat the small stuff.
You’ve got this, mama. And hey, if you’re ever in doubt, just throw the laundry in a basket and call it a day—we’ve all been there!
Want more ADHD-friendly home hacks? Download my free “Laundry Survival Checklist for ADHD Moms” and take the overwhelm out of this never-ending chore. Don’t forget to share your biggest laundry struggle in the comments—let’s tackle it together!
