ADHD House Cleaning Checklist (Free Download!)

Do you get overwhelmed thinking of cleaning your whole house? Grab this free ADHD House Cleaning Checklist and calm the clutter!

Who else gets overwhelmed by the idea of cleaning their whole house?

Honestly, I would love to clean if it weren’t so much work. But it’s such a daunting task- it always feels like there’s so much to do.

If cleaning your entire house seems like an impossible task for you, maybe checklists can help. My ADHD brain works much better when tasks are written down right in front of me.

In this post I’m going into more detail on how to create a house cleaning routine and why this is so hard for us ADHD folks!

If you’re looking for the free house cleaning checklist, you can download it below. But keep reading for extra tips!

Understanding the ADHD Brain

Why is cleaning so hard for us?

ADHD can turn something like cleaning into a huge hassle. Our brains have trouble with focusing and following a plan or routine, like cleaning your house. Starting a plan, sticking with it, and even remembering WHAT to do and to actually DO it is a huge challenge.

All of those activities are part of a process called “Executive function”, and we tend to struggle with that in our daily life.

Here’s what that can look like:

• Knowing the microwave needs to be cleaned, but you’re just not able to start
• Getting overwhelmed because you don’t know where to begin
• Starting to declutter your desk but get sidetracked halfway through
• Thinking it’ll only take 5 minutes to clean the bathroom, and it ends up taking an hour
• Getting exhausted by all the decisions: “Where does this go?” “Should I keep this?”

Usually we can implement some simple strategies to help with it, but it never really goes away. Daily tasks are usually just a bit harder.

Dealing with time blindness

I didn’t think I had issues with time management, but I really do. Either I think a task is going to take FOREVER and I put it off indefinitely, or I think I can clean the bathroom “real quick” before we have to leave for church. There’s really no in-between for me.

But there is hope! The truth is, we can clean just as efficiently as neurotypical people. We just have to put different systems in place, like breaking things down into smaller tasks or timing ourselves.

Creating Your Own ADHD Cleaning Schedule

Why a Game Plan Matters

Let’s talk about having a game plan for cleaning. Having ADHD means our minds are wired differently, and we need a strategy that vibes with our unique groove. A structured cleaning plan keeps us on track, making sure we hit those cleaning goals without feeling overwhelmed.

Designing a Schedule that Works

A house cleaning schedule for ADHD can be life-changing.

It doesn’t have to be complicated, like strict timelines. We need something more flexible.

That’s why I try to set up daily, weekly, and monthly tasks to give me a basic roadmap without feeling overwhelmed.

It gives me a routine to follow, and I no longer feel bad when I miss a task for that day.

Below, I go into more detail on how to make this happen!

Visual Cues

My motto is: “If I can’t see it, it doesn’t exist”.

That goes for everything: Food in the pantry or freezer, the broom that reminds me to sweep, and my planner that tells me what I need to do that day.

Something has to be right in front of my face for me to remember it, and a cleaning schedule is no exception. I need reminder systems to keep me on track.

That’s why I love visual aids like sticky notes and charts, like the free cleaning PDF. I’ll hang these visual reminders in a place I look at on a regular basis to help remind me that hey, I should probably do this task.

Short Bursts are the Way to Go

Listen, there’s no way I can make myself clean for hours at a time. I have to be in and out, because otherwise I’ll lose focus and motivation.

Turning cleaning tasks into short time intervals instead of an all-day affair makes things interesting and much more manageable.

As an example: While my lunch is in the microwave, I’ll do quick tasks- like try to empty as many items in the dishwasher as I can. For some reason, racing against the clock motivates me to work quickly. And that task never takes as much time as I think it does.

And short breaks are essential, too. When I set a timer for household chores, I’ll give myself a 5-minute break afterward. Maybe I’ll take a drink of coffee, or respond to a text. But that little bit of time helps my brain to reset for the next thing.

Micro habits

Micro habits are like our secret weapons against cleaning overwhelm. Doing these tiny actions, adding to your daily routine, adds up to a cleaner space and we don’t get burned out from doing it.

One example of a micro habit is wiping down your bathroom sink and toilet with disinfecting wipes every day. It’s something small, but if done every day you won’t get that buildup of clutter and grime. And a cleaner space creates a calmer brain!

And going back to visual aids: Maybe you keep the tub of wipes on the toilet lid to remind you to wipe things down.

How to Make Cleaning Manageable

Do the most important things first

Let’s be honest here. Which is more important: Washing the sheets, or wiping down the baseboards?

Cleaning is an uphill battle at times, so we need to stop and ask ourselves what will really matter.

I like having a non-dusty bathroom floor. But I’d rather have clean clothes that are put away and create less clutter.

So what’s most important for you? Write down your top priorities and go from there when energy is low.

Break down big tasks

How do you feel when hear the phrase “Clean your house”? Do you get cold sweats like I do? And worry about how you could possibly get all of the things done?

When I look at the big picture, I get super overwhelmed. But breaking it down into smaller, more manageable steps helps me to see what’s actually doable, and helps with paralysis analysis.

For example: “Clean the bedroom” is a Mountain Task. But “Make the bed”, “Put dirty clothes in hamper”, and “Dust the tabletops” are Molehill Tasks. They’re small, they’re specific, and they give you a sense of accomplishment when they’re done.

Group cleaning tasks together

Multitasking is not my strong suit. But grouping similar tasks together can help you be more efficient! You create a group of chores that play well together and can help you get more done and make the process smoother.

Here are some examples:

• Clean out the refrigerator before you take out the trash
• Clean the baseboards as you mop the floors

Think of some other tasks that you can pair together to help you save time and energy.

Use a reward system

Yes, I’m a grown adult and I still reward myself for adulting. But if it helps me get things done, I’m all for it!

Here are some ideas:

• Listen to your favorite podcast while cleaning. This is called “Temptation bundling”, where you pair something you DO want to do with something that you DON’T want to do.
• Promise yourself a cup of coffee when you finish cleaning an area of your home.

Breaking Down Specific Tasks By Room

I know that I need a breakdown of what exactly needs cleaned. Because otherwise I’ll simply forget some of the tasks!

Here’s a play-by-play of what cleaning tasks can be done for all the different rooms in your house:

Living room

• Vacuum and sweep
• Put away toys
• Dust tabletops
• Clean baseboards
• Wash windows
• Vacuum couches
• Fold blankets
• Dust vents/ceiling fans

Bedroom

Want a separate bedroom cleaning checklist? I wrote a post all about keeping your bedroom clean!

• Make the bed
• Put dirty clothes in the hamper
• Clear out dirty cups and dishes
• Put clean clothes away
• Put objects back in their proper places
• Dust furniture and appliances
• Clean mirrors
• Vacuum/sweep
• Wash sheets and/or pillows
• Empty trash

Bathroom

• Mop
• Wipe down and scrub toilet
• Wipe down sink and countertop
• Clean bathtub/shower
• Take out trash
• Clean mirror
• Wash shower curtains and bath mats
• Clean baseboards

Dining room

• Wipe down table and chairs
• Dust ceiling fan
• Clean windows
• Dust furniture and decor
• Sweep/mop
• Shake out rugs

Kitchen

• Sweep and mop
• Clean stove
• Empty dishwasher
• Clean out fridge
• Take out trash
• Wash windows
• Deep clean sink
• Clean microwave
• Clean trash cans
• Wipe down appliances
• Wipe down cabinets

Office

• Dust desktops and surfaces
• Empty trash
• Wash windows
• Organize supplies
• Clean computer and keyboard
• Shred papers
• Vacuum/sweep
• Organize cables

Download The Free Checklist

Did I give you ideas on starting some healthy routines with cleaning? It’s still a struggle for me at times. But setting a weekly schedule and using this checklist can help you keep a clean home and not spend a lot of time doing it.

Download my simple cleaning checklist below and get started! Use it on a weekly or monthly basis to help you have a cleaner and more organized living space.