How to Clean Your Room With ADHD: Tips & Strategies

Struggling to keep your room tidy with ADHD? Our expert tips show how to clean your room with ADHD using practical strategies for decluttering and organization.

Cleaning when you have ADHD can be tough because of how it affects your thinking and memory. It makes it hard to start and finish tasks, remember steps, and stay focused.1 Forgetting things is common due to a weak memory.1 But, there are ways to make keeping your room clean easier. This guide will show you how to tidy up your space effectively, even with ADHD. We’ll talk about decluttering, organizing, managing time, and beating procrastination.

Key Takeaways

  • ADHD can make it difficult to start and complete cleaning tasks due to executive dysfunction and working memory issues.
  • Strategies like the “5 Things” method and breaking down tasks can help overcome feelings of overwhelm.
  • Utilizing timers and turning cleaning into a game can reinforce a sense of urgency and provide motivation.
  • Developing consistent cleaning routines and habits can ease the cognitive effort required for maintaining a tidy space.
  • Embracing imperfection and celebrating small wins can help ADHDers stay motivated and avoid procrastination.

Understanding the Challenges of ADHD and Cleaning

Cleaning for people with ADHD is especially hard. They struggle with tasks due to issues in their thinking and memory.2 These folks often find starting and finishing cleaning tough.2 Also, they may forget to tidy up or put things where they should be.2

Executive Dysfunction and Working Memory Issues

Folks with ADHD might be about 30% slower in skills like planning and decision-making.2 For example, a kid who’s 11 may think and act more like an 8-year-old in these areas.2 This makes tasks like sorting and cleaning harder for them.2

Time Blindness and Procrastination

ADHD folks often struggle to guess how long a job will take. This makes them delay starting tasks like cleaning.234 Their issues with planning, thinking, and time mean cleaning is extra hard for them.3

Kids with ADHD might find it hard to choose what needs doing first. For instance, they might play with a book instead of cleaning up.3 They may spend too much time on one job and leave others unfinished.3 Staying focused on a task like cleaning can be a real challenge for them.3 They might choose fun tasks over those that need doing.3

Moving from one task to another is hard for ADHD kids. They often stop before starting the next thing.3 They may find it tough to stop themselves from doing what they want. This can make them quit tasks early or rush through them.3

In the US, around 9 million adults have received an ADHD diagnosis. It affects about 4.4% of American adults.4 Forgetting, being disorganized, and getting easily distracted add to the challenge of daily chores for these individuals.4 Even without ADHD, most people find it hard to stick to a cleaning routine. So, it’s a tough spot for those with ADHD.4

Creating a Conducive Environment

Cutting down on the number of things in your home is a top tip for those with ADHD. Having less stuff means less to clean and organize. For people with ADHD, too many things can be overwhelming.5 Trying minimalism adhd can make a big difference in keeping your space neat.5

Decluttering and Minimalism

Organizing’s important, especially for those with ADHD. Using a labeling system adhd for stuff can make things easier. It helps you see less clutter adhd and focus better.56

Organizing and Labeling

Adopting minimalism is key for a clean, calm space for people with ADHD. Getting rid of things and organizing what’s left reduces reduced visual clutter adhd. This can help you sleep better, be more productive,7 and feel more in control at home.7

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adhd friendly environment

Taking a clear approach to organizing room adhd can really help those with ADHD. Giving each item its own spot and labeling clearly make things easier to find. This reduces stress and combats forgetfulness commonly linked to ADHD.6

Breaking Down Tasks

For those with ADHD, dividing cleaning jobs into small parts is key. This helps to avoid feeling overwhelmed.1 The “Five Things” method is great for this. It means doing just five tasks in a room. For example, you could pick up trash, collect laundry, put dishes in the sink, organize things, and sort items without a place.1 Working on one room at a time is better than doing the whole house together. It keeps you going and stops you from losing focus.1

The Five Things Method

The “Five Things” way is a useful trick for people with ADHD. You pick five tasks in a room to do. This could be cleaning trash, sorting laundry, and placing objects where they belong.1 By keeping it simple, the big cleaning job doesn’t feel so big.1 It lets people with ADHD see they are making progress. This feeling is very encouraging.

One Room at a Time

Cleaning one room at a time works better for those with ADHD.1 It helps keep things moving, avoid distractions, and gives a sense of achievement.1 This helps deal with problems like not knowing how to manage time or tasks well. These are common challenges for people with ADHD.

Using Timers and Gamification

ADHD makes it hard for some people to guess how long tasks will take.8 Timers can add a sense of urgency and help keep ADHDers focused.9 Turning tasks like cleaning into a game can engage their competitive side. It makes things more fun and helps with motivation and achievement.10

Setting Realistic Time Limits

Picking the right amount of time for tasks is key.8 Too much time can be frustrating and lead to giving up.8 ADHD folks find it hard to stick to plans and avoid doing things on impulse.8 So, setting doable time limits is crucial for them to stay focused and keep going.

Turning Cleaning into a Game

The TikTok trend of roll-the-dice has become big on #CleanTok.10 Using a 20-sided dice turns cleaning into a fun game with set goals.10 It’s especially helpful for those with ADHD, making cleaning more structured and enjoyable.10 By rolling the dice, tasks like tidying up and cleaning the kitchen become more interesting.10 It adds an element of surprise and keeps the chore time fun.9

Developing Routines and Habits

Creating adhd cleaning routines and habits can feel tough if you have ADHD. But, the benefits are big.11 By doing specific tasks on set days, you feel more structured. It gets easier to clean without too much thinking.12 Sticking to a routine helps a lot with keeping your home clean. It shows how doing the same things regularly is key.

Try to fit cleaning into your everyday life. For example, clean the dishes each morning or pick up before bed. These small tasks become habits in your cleaning plan.

Establishing Cleaning Rituals

13 For example: “I do my laundry on Sundays, pay bills on Mondays, and take out the trash on Wednesdays.” Having set days for chores makes things easier. You feel less overwhelmed and know what to do each day.11 A routine makes remembering and starting cleaning tasks simpler for those with ADHD.

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Scheduling and Reminders

12 Try using apps like Tody to plan your cleaning. It shows we’re turning to technology to stay organized.11 Keep your cleaning supplies where you can easily find them. It helps with the feeling of too much to do.11 Also, using a timer breaks cleaning into smaller, manageable steps for ADHD individuals.

how to clean your room with adhd

Overcoming Procrastination

Cleaning is often hard for people with ADHD. It’s because of issues like struggling with where to start, not seeing time clearly, and less motivation.14 To tackle this, try breaking tasks into smaller pieces. Using timers or turning cleaning into a game can also help. And try setting up simple cleaning routines.14

Staying Motivated

To keep the momentum, look for ways to stay excited, like feeling good about small victories. Involving others can be a big help too.15 A simple clean-the-dishes routine can make a big difference.15 Also, having a set day each week to deep clean the bathroom is a great idea. Make the most of it by steaming the shower and using special cleaners.15

Try the Five Things Tidying Method for a start. It’s all about focusing on five key tasks: trash, dishes, laundry, items with a place, and items without. This method makes cleaning less overwhelming.14 A tip is to group similar tasks, like doing all dishes together. It can make you more productive.14

It’s vital to find a cleaning style that suits you if you have ADHD. This might mean using timers or helping hands to get things done. Focus on making progress, not on being perfect. Celebrate each step and use that to keep you going. This approach can turn cleaning into something you enjoy.14

Embracing Imperfection

Many people with ADHD struggle with perfectionism. This makes tasks like cleaning and organizing even harder.16 It’s important for them to learn the value of “good enough” and not aim for perfection. Using the 80/20 rule helps. This means doing tasks to 80% well, not 100%. Letting go of perfect results makes tasks like cleaning easier.

For those with ADHD, finishing a task is better than making it perfect. This mindset helps them use their energy on more important things. It allows them to enjoy a cleaner and more organized home.

The 80/20 Rule

The 80/20 rule is key for people with ADHD and cleaning.17 It means doing things most of the way, not all the way. This way, they avoid getting stuck on small details. They move forward little by little.16 This change in approach turns a stressful task into a more manageable one. It allows them to feel proud of what they’ve achieved and keep a positive attitude.

Involving Others

For people with ADHD, getting others involved in cleaning can really help.3 It’s hard for them due to executive dysfunction and struggling with controlling impulses. This makes starting and finishing cleaning tasks tough. When family or friends pitch in, they bring motivation, accountability, and friendship that make clean-up easier.13

Enlisting Family and Friends

Getting loved ones to help can break the cleaning task into small, doable parts.3 This makes the mess less scary and ensures everything gets done.13 Plus, cleaning together is fun and boosts everyone’s spirits.

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Accountability Partners

Having someone to keep track and cheer you on can be a big help.13 This person checks off tasks, gives advice, and celebrates with you. These are important to keep you going and improve how you organize.3 Feeling responsible to someone else changes the game for people with ADHD. It helps them do things they find hard alone.

Working on cleaning with others makes it simpler for those with ADHD.3 It’s all about teamwork, getting support, and sharing why it matters. This helps beat ADHD’s challenges and maintain a tidy, welcoming home.13

Celebrating Small Wins

It’s important for those with ADHD to celebrate small victories in cleaning.18 The brain of someone with ADHD loves dopamine. That means even little successes like tidying a small area matter a lot. They boost happiness and encourage more work.18

Rewarding Progress

A reward system is key, like enjoying a favorite snack or fun activity.19 This can be very powerful for those with ADHD. Treats act as good motivators, making them more likely to tidy up.19

Small victories are crucial for folks with ADHD on their cleaning journey. These moments keep them feeling positive and focused.20 Celebrating each step increases their confidence and drive for the next task.20 Rewards are another great tool to keep up the good work. They help maintain the drive for a neat, tidy space.19


What are the main challenges of cleaning with ADHD?

The main challenges of cleaning with ADHD include starting and finishing tasks. It’s hard to follow directions and switch between tasks. Also, sticking to a to-do list is tough. Memory issues can make you forget to clean up.People with ADHD often have trouble judging how long tasks will take, leading to putting off cleaning.

How can decluttering and minimalism help with cleaning for those with ADHD?

Cutting down on stuff reduces the cleaning load. Lots of things make it hard to keep clean and organized. Minimalism and decluttering make your space easier to manage, especially for people with ADHD.

What strategies can help break down cleaning tasks for individuals with ADHD?

Breaking cleaning tasks into smaller steps reduces overwhelm. Try focusing on just five tasks in a room with the “Five Things” method. Cleaning one room at a time keeps you from feeling sidetracked and helps to keep moving forward.

How can the use of timers and gamification help with cleaning for those with ADHD?

Using timers creates a sense of urgency. Making cleaning a game by setting time goals adds fun. Beating your own time challenges the competitive side of ADHD, encouraging you to clean.Setting realistic time limits on tasks is key. Otherwise, you might get frustrated and give up.

What role do consistent routines and habits play in cleaning for individuals with ADHD?

Cleaning rituals and set tasks for each day bring structure. They make it easier to remember and start cleaning. Including reminders and schedules in your routine helps with regular cleaning habits.

How can involving others and celebrating small wins help with cleaning for those with ADHD?

Having others help with cleaning brings motivation and teamwork. Working together makes chores feel less overwhelming. Acknowledging small achievements boosts the motivation to continue cleaning.

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