ADHD-friendly quick tidy/cleaning checklist
Make tidying and cleaning less overwhelming and more fun with this free checklist
Does the thought of tidying up your workspace or home feel overwhelming?
If you have ADHD like me, managing even simple cleaning tasks can be challenging. But don't worry, I’ve got your back.
In this blog post, I’ll introduce you to an ADHD-friendly cleaning method that turns tidying a room or workspace into a breeze. I’ve even provided a step-by-step guide and a downloadable cleaning checklist to keep you on track.
My ADHD Friendly Cleaning Process
<<< BACK TO TOPIf you’re like me, you need granular, concrete steps so you don’t feel overwhelmed.
Here’s how I go about tackling a room in 30 minutes.
Gather your tools
laundry basket or cart
garbage bag or trash can
watch or timer
multi-purpose cleaner (scroll down for my recipe!)
microfiber cloths, rags, or paper towels
a broom or vacuum.
Hint: I like to set a timer for each task and race the clock! This way I stay on task and don’t get distracted. And it’s fun!
2. Start with the trash
SUGGESTED TIMER: 5 MINCollect all the obvious trash in the room and put it in your garbage bag or trash can.
If you fill your bag, take it out and grab a new one until you’ve completed this step!
3. Tackle the floor
SUGGESTED TIMER: 5 MINItems that don't belong in the room go in your basket or cart. We’ll put those away later.
Anything that does belong in the room gets put away. If something lacks a home, find it a logical spot.
TIP: If you’re having a hard time figuring out where an item should “live,” ask yourself, “If I was looking for this item, where would I look?” and put it there for now.
4. Clear flat surfaces
SUGGESTED TIMER: 5 MINExtend your clean sweep to other flat surfaces: tables, desks, dressers, and counters.
Start at one end of each surface and work your way to the other. Repeat the sorting process – what doesn't belong in this room goes in your basket or cart, and put away the rest.
5. Quick wipe and dust
SUGGESTED TIMER: 5 MINGive each flat surface a quick wipedown.
Use an all-purpose cleaner (I use a homemade cleaner recipe that works wonders on all surfaces) and your rags or paper towels. I love these fun microfiber cleaning cloths.
6. Quick vacuum or sweep
SUGGESTED TIMER: 5 MINGive the floor some love with a quick vacuum or sweep. Don’t worry about being perfect. I love my battery-powered stick vacuum for this step!
8. Sit back and enjoy!
Light a calming candle, brew a cup of tea or coffee, and bask in your freshly cleaned space.
You did it! This is an important part of the process… don’t skip it!
Bonus tips: gamify your session
<<< BACK TO TOPI have a hard time getting motivated to clean, and if I have something to look forward to, it can really help!
Give these tips a try — it may seem silly, but they’re super satisfying to get a little extra dopamine and motivation.
It’s important to celebrate your wins and recognize the transformation that happens when you work toward a goal.
Timelapse video: Film yourself cleaning using the timelapse feature on your smartphone and enjoy watching the magic happen in high speed.
Before & After: Snap before/after photos of your space to relish the transformation, HGTV-style!
Work & Learn: Prepare an enticing list of podcasts or audiobooks to enjoy as a reward during your cleaning sessions.
Download my free checklist and guide!
Want a handy guide to keep with you on your phone or iPad as you clean? Want a quick reference to my homemade multipurpose cleaner recipe?
My mobile tidying cart
<<< BACK TO TOPI’ve found that having a dedicated mobile station helps me switch my brain into cleaning mode. Having all my tools in one place makes it less overwhelming, too.
Using a wheeled cart has been a game changer! I can easily take it to each room I’m working on. The cart can also fold up when I’m not using it, but I use it so much that it’s always around!
If you click on the above links and make a purchase, I may make a small commission at no extra cost to you. This helps keep annoying pop-up ads off my site. I only recommend products that I’ve personally used and believe in. Learn more here.
Homemade Multipurpose Cleaner Recipe
<<< BACK TO TOPThis spray cleaner is fantastic and I’ve been using it for years on every surface, even glass! Simply fill a 32 oz spray bottle about 3/4 full with warm water and add:
2 tablespoons white vinegar
1 teaspoon borax
1 squirt dish soap
2-3 drops essential oil (I like lemon or orange!)
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