If you’re a mom with ADHD, you’ve probably been told to dedicate an entire day to cleaning the house. “Just tackle everything at once, and it’ll be done!” they say. But for us ADHD moms, that advice is about as helpful as telling a fish to climb a tree.
Here’s the problem: Spending an entire day cleaning doesn’t align with how ADHD brains work. It’s overwhelming, exhausting, and often leaves us feeling like we’ve failed when distractions inevitably creep in. Let’s talk about why this approach doesn’t work and how you can clean your house in a way that’s ADHD-friendly and sustainable.
Why Cleaning the Whole House in a Day Fails
1. It’s Overwhelming
Looking at a messy house and trying to clean it all in one go is paralyzing. ADHD brains thrive on small, manageable tasks—not massive, open-ended projects that seem impossible to complete.
2. Distractions Derail Progress
You start cleaning the living room, find a pile of laundry, and head to the bedroom to put it away… only to start organizing a drawer. Sound familiar? The “clean it all at once” method doesn’t account for how easily ADHD brains get sidetracked.
3. It’s Physically and Mentally Draining
Cleaning for hours on end is exhausting. For ADHD moms, who are often already juggling kids, work, and a million mental tabs, dedicating an entire day to cleaning is just too much.
What to Do Instead: ADHD-Friendly Cleaning Strategies
1. Break Cleaning Into Zones
Divide your house into zones and tackle one zone at a time. For example, Monday might be for the kitchen, Tuesday for the living room, and so on. Focusing on one area keeps things manageable.
Quick Tip: Start with the zone that bothers you the most for an instant sense of accomplishment.
2. Set a Timer and Clean in Short Bursts
Instead of spending hours cleaning, set a timer for 15-20 minutes and clean as much as you can during that time. When the timer goes off, take a break or move on to something else.
Why It Works: Short bursts keep cleaning from feeling overwhelming and provide a clear stopping point.
3. Use Visual Cues to Stay Focused
Write down your cleaning tasks or use sticky notes to create a visual checklist. Crossing off completed tasks provides a dopamine boost and keeps you motivated.
Pro Tip: Keep your list visible in the area you’re cleaning to stay on track.
4. Pair Cleaning with Something Fun
Make cleaning more enjoyable by listening to music, a podcast, or an audiobook. Pairing cleaning with something you enjoy makes it feel less like a chore.
Example: Blast your favorite playlist while tackling the kitchen counters.
5. Declutter as You Go
Cleaning is easier when there’s less stuff to manage. As you clean, take a moment to toss, donate, or relocate items you no longer need.
ADHD Hack: Keep a “donation box” in a central spot to make decluttering easier.
6. Celebrate Small Wins
Each completed task is a victory! Whether it’s clearing a countertop or finishing the laundry, take a moment to celebrate your progress.
Encouragement: Progress, not perfection, is the goal.
How This Shift Changed My Life
Since ditching the “clean the whole house in a day” mindset, my home feels more manageable, and I feel less overwhelmed. Cleaning in small, ADHD-friendly chunks has helped me stay consistent and actually enjoy the process.
If the traditional cleaning advice hasn’t worked for you, try these strategies. They’re designed to fit your life and your brain—because you deserve a clean home without the stress.
Ready to transform your cleaning routine? Check out our cleaning club, The Clutter Cure Club.
Share your favorite cleaning hack in the comments—I’d love to hear what works for you!
