If you’re a mom with ADHD, you’ve probably heard the advice: “Just get your kids to help with the cleaning.” While this sounds great in theory, it’s often easier said than done—especially if you’re managing your own ADHD challenges and trying to teach cleaning habits to kids who may also have ADHD or simply lack the motivation to pitch in.
The problem with this advice is that it assumes kids will automatically understand what needs to be done and jump in willingly. Spoiler: That’s not how it works. But don’t worry—there are ADHD-friendly strategies you can use to actually get your kids involved in cleaning without the stress.
Why “Just Get Your Kids to Help Clean” Fails
1. Kids Need Clear Guidance
Telling kids to “clean their room” is too vague, especially if they don’t know where to start. ADHD brains (both yours and theirs) need specific instructions and smaller steps.
2. Cleaning Often Feels Like a Punishment
If cleaning is presented as something they “have to do,” kids are likely to resist. This is especially true if cleaning time cuts into their fun activities.
3. ADHD Moms Get Distracted, Too
Let’s be honest: When you’re trying to oversee cleaning while managing your own tasks, it’s easy to get sidetracked. Without a clear system, the whole process can spiral into chaos.
What to Do Instead: ADHD-Friendly Cleaning Strategies for Kids
1. Break Tasks Into Bite-Sized Steps
Instead of saying, “Clean your room,” break it down into smaller tasks like:
- Pick up all the clothes on the floor.
- Put toys in the toy bin.
- Throw away trash.
Quick Tip: Write these steps on a checklist so kids can visually track their progress.
2. Turn Cleaning Into a Game
Kids (and ADHD brains) love games and challenges. Turn cleaning into a fun activity with ideas like:
- A timed “clean-up race”—who can pick up the most items in 5 minutes?
- A scavenger hunt—find 10 things that belong in the kitchen.
Why It Works: Gamifying cleaning provides the dopamine boost that ADHD brains crave.
3. Use Visual Cues
Label bins, drawers, and shelves with pictures or words so kids know exactly where things go. This eliminates the guesswork and makes it easier for them to tidy up independently.
Pro Tip: Use color-coded labels for younger kids or kids with ADHD to make it more engaging.
4. Model the Behavior
Kids are more likely to clean if they see you doing it, too. Work alongside them and narrate what you’re doing. For example, “I’m putting all the books back on the shelf. Can you help me with the toys?”
Encouragement: Cleaning together makes it feel like teamwork rather than a chore.
5. Set Timers for Focus
Set a timer for 10-15 minutes and challenge your kids to clean as much as they can before it goes off. When the timer rings, take a break or switch to a new task.
Quick Tip: Use fun sounds or music to make the timer less intimidating.
6. Celebrate Their Efforts
Praise your kids for their work, even if it’s not perfect. Positive reinforcement helps build their confidence and encourages them to keep helping.
Example: “Great job putting all your toys away! The room looks so much better.”
7. Build Cleaning Into a Routine
Create a simple, repeatable routine for cleaning tasks. For example:
- Tidy up toys before dinner.
- Clear the table after meals.
- Do a quick bedroom reset before bedtime.
Why It Works: Routines provide structure and reduce the need for constant reminders.
How These Strategies Changed My Household
Since using these ADHD-friendly cleaning strategies, my kids are more willing to help, and I feel less stressed about keeping the house tidy. It’s not perfect, but it’s progress—and that’s what matters most.
If traditional cleaning advice hasn’t worked for you, give these strategies a try. They’re designed to fit your ADHD brain and your family’s unique needs, so everyone can pitch in without the drama.
We have a special club that simplifies the entire cleaning and organizing process. It’s called the Clutter Cure Club.
Introducing: The Clutter Cure Club
This is your step-by-step guide to breaking free from the chaos and creating a home you love.
Here’s what you’ll get:
✅ Weekly action plans that break down tasks into bite-sized, ADHD-friendly steps.
✅ Fun cleaning challenges and contests that turn chores into a game.
✅ Simple systems designed to help you stay focused and consistent.
✅ Access to a private community for support and accountability.
