I see you frantically typing, “How do I keep my home clean and organized with ADHD?” Does it ever feel like other moms make it look quick and easy, while you’re struggling to catch up? Ever wonder what their secret is?
Most likely, they’re using some variation of the strategy I’m about to share with you. I call it my Clutter Control Framework, and it’s a game-changer.
Luckily, I’m not one to gatekeep ADHD-friendly cleaning success. So grab your favorite drink (mine’s a caramel latte), and let’s get into how you can achieve a functional, stress-free home by the end of the month.
Clarify Your Cleaning Goals
Before we get into the nitty-gritty of the framework, we need to ensure you know where this cleaning journey is going. If you’ve struggled with keeping your home clean and organized in the past, it may have been because of unclear or unrealistic goals.
Here’s How You Can Clarify Your Cleaning Goals:
- What does a “clean home” look like to you? Is it spotless, or simply functional?
- Why is this important to you? Do you want to feel calmer, have more energy, or feel confident hosting guests?
- Is your goal realistic? Can you work on one room at a time, or are you expecting to declutter your entire house in one day?
Once you answer these questions, you’ll have a clear guiding light for your ADHD-friendly cleaning journey.
What Is the Clutter Control Framework?
If you’ve heard of the Clutter Control Framework before, you may think it’s only for people who live a minimalist lifestyle or thrive on rigid routines.
Instead, it’s a flexible system designed specifically for ADHD brains that need structure and freedom. It’s a way to simplify your cleaning tasks, reduce decision fatigue, and tackle clutter without the overwhelm.
The Only Strategy You Need: The Clutter Control Framework
Part #1: Be Consistent with Small Wins
Studies have shown that breaking tasks into smaller steps can significantly reduce overwhelm and increase productivity. When you stay consistent and focus on small wins, you build momentum to tackle bigger challenges.
Example:
- Spend 10 minutes decluttering a single countertop instead of trying to organize an entire room.
- Celebrate each small victory to give yourself a dopamine boost and encourage continued progress.
I love using timers for this! A quick 10- or 15-minute timer makes the task feel manageable and helps me stay focused. Check out my blog post on ADHD-Friendly Time Management for more details. Read it here.
Part #2: Stop Overthinking and Start Moving
I know this sounds simple, but for ADHD brains, overthinking can be a major roadblock. We often get stuck in analysis paralysis, wondering where to start or if we’re doing it “right.”
Have you been struggling with this since forever? I used to spend hours planning the perfect cleaning day, only to lose all motivation by the time I actually started.
It wasn’t until I adopted the mantra “progress over perfection” and started with anything that I saw real change. A clean coffee table or a load of laundry done—even if it’s not perfect—is better than nothing.
Here Are 3 Steps to Get Moving:
- Pick a Task: Choose one thing, like loading the dishwasher or clearing a chair.
- Set a Timer: Commit to 5-10 minutes. Once you start, it’s easier to keep going.
- Focus on Completion: Finish that one task before moving to the next.
Part #3: Build Maintenance Habits
Cleaning is not a one-time event; it’s a system. By creating simple, repeatable habits, you can maintain a clean home without overwhelming yourself.
Examples of ADHD-Friendly Habits:
- A nightly “pick-up” routine to reset the living room before bed.
- Doing a load of laundry every morning to stay ahead of the pile.
- Creating a “landing zone” for keys, bags, and mail to prevent clutter build-up.
Want to fast-track your habit-building? Download my free ADHD Mom’s Cleaning Toolkit for templates and tips to help you create sustainable systems. Grab it here.
Key Takeaways
Let’s wrap this up, shall we? The key takeaways from this post are:
- Clarify your cleaning goals to stay focused and motivated.
- Use the Clutter Control Framework to tackle tasks in small, manageable steps.
- Stop overthinking and start moving—progress is better than perfection.
- Build simple maintenance habits to keep your home clean without extra stress.
At Distracted Diva, I make it my mission to help ADHD moms create homes that feel calm, functional, and manageable.
Pssst, you can also check out my free ADHD Mom’s Cleaning Toolkit. It includes:
- A goal-setting planner
- Step-by-step instructions for the Clutter Control Framework
- Tips for building ADHD-friendly habits
Click here to grab your free Cleaning Toolkit now! And don’t forget to join me on Facebook and share your progress with the Distracted Divas community!
