The “No Shame” Game Plan for ADHD Cleaning 🧹

Let’s talk about cleaning when your brain has other plans. You know, those days when you start cleaning the bathroom, find an old notebook, and suddenly you’re reorganizing your entire desk? (Been there, currently doing that! 😅)

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The ADHD-Friendly Cleaning Method

Forget everything you know about “proper” cleaning routines. We’re creating our own rules! I call this the “Butterfly Method” – because like our attention spans, we’re going to flutter around, but with PURPOSE.

The Butterfly Method Basics:

1. The Landing Pad Setup
   • Put a basket in each room
   • When you flutter to a new room (because you will!), drop items for that room in its basket
   • Later, you can do a “basket tour” and put everything away
2. The 10/10 Rule
   • Clean for 10 minutes
   • Take a 10-minute break
   • No, seriously – USE THE TIMER! Time blindness is real, friends!
3. The “Good Enough” Zone
   • Perfect is the enemy of done
   • Aim for “better than before”
   • Celebrate ANY progress (dance parties encouraged!)

Emergency Clean-Up Protocol (aka “Someone’s Coming Over!”)

When task paralysis hits because company’s coming, here’s your SOS routine:

1. Clear surfaces (shove it in a doom box if you must – no judgment here!)
2. Wipe visible surfaces
3. Quick bathroom refresh
4. Floor sweep/vacuum in visible areas
5. Light a candle (instant “I have my life together” vibes!)

The “Too Many Tabs Open” Toolkit

Keep these in every room (yes, multiples are okay!):

• Cleaning wipes
• Small trash bags
• A designated “things to put away” basket
• Fun cleaning playlist ready to go

Remember: Cleaning with ADHD isn’t about following a perfect system – it’s about finding what works for YOUR brain. Sometimes that means dancing while you dust, or listening to true crime podcasts while you organize. Whatever gets that dopamine flowing!

Share your weird-but-works cleaning strategies in the comments! We’re all about that judgment-free life here. 💕

Your Cleaning Cheerleader,

April….the Distracted Diva