‘’ADHD minds mostly get overwhelmed with cleaning tasks. But with the help of some amazing ADHD cleaning hacks, they can easily deal with this issue. Break down the tasks, accountability, time management, using visual aids, making space functional, using timers, and giving rewards are the best ADHD cleaning hacks that can help in this regard.
Cleaning with ADHD: Top hacks for Neurodivergent minds
Individuals with ADHD always have to struggle more to keep their space neat and clean. Completing the cleaning tasks and organizing things is more challenging for them due to their executive dysfunction, which includes difficulty in focus, planning, and organization. If you are the one who is battling with ADHD, then you are more likely to experience a cluttered mess at your home, office, or any other workplace.
But there is no need to get overwhelmed. With the help of some top cleaning hacks, you can easily remove the clutter from your mind and space and obtain a clean and highly organized environment.
Read this article to discover amazing and ADHD friendly Cleaning hacks for neurodivergent brains. Prepare your mind to conquer ADHD and associated clutter with the best ADHD cleaning hacks. The following are the top ADHD cleaning hacks:
ADHD cleaning hack 1: Accountability
If you are an ADHD individual, then the first thing that you should do is to ensure accountability. Accountability will help you to make sure that all your cleaning chores or tasks get completed on time. The following are the best ways that can help the ADHD individual to keep themselves accountable:
Use visual aids: Make a physical chart that lists all your daily chores.
Checklist: Make an organized and clear cleaning checklist.
Shifting chores: Switching cleaning with the most important tasks in the day or night
Cleaning hack 2: Do the Decluttering/Break down the tasks
ADHD minds always create a mess with clutter accumulation in the surrounding areas. They do not easily find out how and where they should organize things due to a lack of focus, attention, organizational abilities, and impulse control. This ultimately results in clutter building in the home or office, which then becomes overwhelming for them.
To get rid of this issue, decluttering is the only solution that can work. Declutter those things that are no longer in use or just taking up your space. Don’t rush for decluttering, as you can do it in small chunks. Manage your time and clean your space in a controlled manner. You can make a schedule of your tasks and set a time. For example, first clean your bathroom in 10 minutes and then move to clean other areas of your home. In this way, your overwhelming sensation of clutter will vanish with time.
Cleaning hack 3: Make your space functional
Do not just think about cleaning your space; think about making it functional. Check your space to find those things that are not important to you or are just filling up the space. For example, if your kitchen is filled with dirty dishes or plates, then clean them to make your kitchen area functional. Remember that the more functional your area, the more you will be attentive to your daily life and essential activities.
Cleaning hack 4: Give yourself instructions
When you are not alone in your cleaning task and you are delegating the tasks, then you can also provide specific instructions to your partner. For example, ‘’clean this section ofthe room or place’’ or ‘’place all the books on the bookshelf or pile up all the papers and put them in a drawer’’ etc.
Cleaning hack 5: Manage your time
Individuals struggling with ADHD face difficulty in managing their time, especially for multiple or individual cleaning tasks. But if they make a proper plan and set a specific time based on their feasibility, then they can get over this difficulty. Considering the feasibility, they can plan a daily, weekly, or monthly routine to perform their cleaning tasks and make strong and good cleaning habits that can help them for a longer period.
Cleaning hack 6: Use timers
Beat the time to beat ADHD if it is restricting you from completing your cleaning tasks on time. Use the reminders to build your focus. Until you are doing any cleaning task, keep an eye on the clock as it will create a sense of urgency. This will help your brain to stop arguing against them, and you can just focus on what you are doing.
Moreover, you can also break down your overwhelming tasks. Do not stress about how and when you will complete that task. Consider it as a game, build your confidence, and feel motivation that you can effectively manage your time for completing your cleaning chores.
Cleaning hack 7: Use labels and bins
If your ADHD is stopping you from making a clean space around you and you have built habits of developing clutter, then you can use labels for your ease. Make a group of similar clutter, like if you have unclean clothes, paper, wires, or chargers, then put them separately in different bins labeled with their names. Likewise, if you are working on your computer and your email inbox is full of less important emails, then put all your emails in the trash and free up space in your storage system.
Cleaning hack 8: Reward yourself
Positive reinforcement strategy is highly significant for signals to the brain that everything is going well and there is nothing to worry about. For example, if you are cleaning, then you can watch a movie, listen to any song, or eat any favourite snack. This will help you develop your interest and free your mind from stress or anxiety. You will feel that you are not just busy with your cleaning, but you are experiencing an enjoyable activity. Ultimately, you will feel the increased urge to complete your cleaning task with fun, courage, and confidence.
Cleaning hack 9: Focus on small areas
Be a sprinter and don’t stress out your mind to be a perfect player to run in a marathon. Try to make things simpler and easier for you. If there is no need for cleaning, then don’t waste your time on it. You can invest your time in doing something productive for your mind. However, if you feel that there is a need to clean your space, then don’t try to clean your entire house in one hour. Break down your tasks into days and prevent your mind from getting indulged in a mess of cleaning thoughts.
Cleaning hack 10: Wear indoor shoes
When you come back to your home, don’t take off your shoes. Try to wear shoes indoors to improve your focus and engagement. This will send a signal to your brain that you have to gear up for your work. You are not free, and you have to complete multiple tasks. Wearing shoes indoors will create a sense of urgency. Your mind will not be stuck in a state of rest or relaxation, and you will feel compelled to do more.
Cleaning hack 11: Start from small
Start your day with little tasks and give your brain signals to release dopamine after completing every single task one after the other. Focus on one task at a time and leave the rest.
You can also use the 5 Things method as a best hack for maintaining focus, which includes:
Trash: First, gather the useless things or trash items, and then dispose of them.
Laundry: Collect all the dirty clothes and put them in the laundry basket to proceed with the laundry process.
Dishes: Collect the dirty dishes from the table and place them in the sink. Leave them if you don’t have time to clean them. When you get time, clean them based on your ease.
Organize things in their place: If the things or items are scattered and not present in their place, then put them back in a slow or progressive manner.
Pile up: If you see those items that are not important to you, then you can pile them up and throw them out.
Cleaning hack 12: Make cleaning equipment accessible
Try to place your cleaning equipment in those areas where you can easily get it and you do not have to struggle for it. For example, if your vacuum cleaner is stuck in a cupboard, then you will have to put in more effort, and this will also exert more pressure on your mind. But remember that you should not place all your equipment in a way that creates clutter. So, place every cleaning product in that space where you can easily get them out for use.
Cleaning hack 13: Follow the 80/20 rule
The 80/20 rule is also known as the Pareto Principle. It is one of the most important productivity hacks that ADHD individuals can use to improve their focus and organizational abilities. With the help of this rule, individuals can identify which tasks are important and on which they can put some effort to get the best impact. In this way, they can get the maximum outcome by putting up little effort. Like 80% is output while 20% is input. For example, the more you put aside those things that you don’t use, the more you will stay secure from making a mess of clutter. You will feel strengthened to make your home, office, or personal space free from clutter or crowds.
Cleaning hack 14: Divide the tasks
There is no need to take the entire work burden on yourself. If you are living with your partner or any other house member then discuss with them to divide the cleaning tasks. Ask your family members to get help in cleaning tasks. Do not impose the time schedule for completing the tasks within the specified time frame. Make sure that each individual is mentally calm and works for task completion.
Cleaning hack 15: No need to shame
Never feel ashamed that you are more concerned about cleaning or that you have a messy house. Do not motivate yourself, and do not consider yourself if your house is not clean. The thing that matters more than whether your house is clean or dirty is that your house should be functional for you, your mind and soul.
Cleaning hack 16: Less is more.
Don’t run after perfectionism. Always remember that if things are not going perfectly, it does not mean that you are wrong. Don’t chase after perfectionism, or do not exhaust yourself trying to become perfect. For example, if you are going out and you have not pressed your clothes, then it’s perfectly fine. At least you have washed them and feel confident. So instead of taking stress over little things, let them go and breathe out your struggles.
Cleaning hack 17: Find a buddy
Body doubling is also one of the best ADHD cleaning hacks. Most people think that if someone is close to them while they are cleaning or doing anything, then they can benefit from them. Your buddy doesn’t have to be physically present with you. You can set up a call with your buddy or friend while cleaning and get the motivation and feel fun, and interested in completing your cleaning task. So, for the next time when you plan to clean up, don’t forget to call your friend and enjoy together.
Cleaning hack 18: Get professional help
If you ever feel that cleaning hacks are not sufficient for you and your ADHD symptoms are interfering with your life, then you should get professional help. Communicate with professional mental health experts to get the best treatment plans that comprise medications and therapy. Choosing the right professional can save you from ADHD cleaning complexities.
Seek Professional treatment for ADHD at Brainpower Wellness Institute
If you are battling with ADHD and unable to live a normal life due to its symptoms, then you need to immediately prioritize your mental health and seek the best professional treatment. Brainpower Wellness Institute is a reliable and leading platform that offers comprehensive mental health services for common mental health issues such as anxiety, depression, OCD, and ADHD. If you or someone you care about is living with ADHD, then it’s a perfect time to get rid of it. At Brainpower, find an ADHD specialist and get the best mental support and guidance. Our experts first evaluate your mental state and then offer treatment plans that comprise medications or therapy, depending on the severity of your ADHD symptoms. So you can take control of your mental health and live an ADHD-free life.
