4 Cleaning Tips For People Who Suffer From ADHD

Attention Deficit Disorders can be very crippling for sufferers trying to make their way through life. ADHD can affect their work and home lives as well as social lives, being labeled as disorganized or inferior in some way. This is no more apparent than in some sufferers’ homes. Cleaning with ADHD can be very difficult as well. A messy house and clutter leads to a fear of visitors which in turn leads to a shutting in and in some cases depression. Follow these tips on how to clean with ADHD for a happier home and a happier life.

ADD (Attention Deficit Disorder) is actually a type of ADHD (Attention Deficit Hyperactivity Disorder). ADD is ADHD without the hyperactivity. For the sake of this post, I will use the terms interchangeably.

I’ve had many ADHD clients in my years of cleaning house. In fact, I would say 50% of my clients suffer from some level of ADHD. This is why they call me. They realize their lack of focus makes it hard to concentrate on the mundane tasks of cleaning the house. I know cleaning with ADHD can be very difficult. I myself am completely OCD, so my laser focus on mundane tasks is my specialty. I know, total life of the party! And when I say “All my clients are train wrecks,” I’m talking about the ones I write about here who have no reason to be as dysfunctional as they are.

So what if you can’t afford a cleaning person and you are really struggling with the day-to-day chores of keeping house. I’m going to give you 4 easy tips that will hopefully make your housekeeping, and life a little simpler. And keep in mind to not let “perfect” be the enemy of “good.” Ever since Martha Stuart came along we are all inferior housekeepers compared to her. It’s important not to compare yourself to anyone and just get your house to a level you are comfortable with.

1. Carry around a basket

It goes without saying that someone suffering from ADD is going to have a house that looks cluttered or disheveled. The task of straightening up is sometimes overwhelming and just all that stuff alone can be a distraction. So I would advise, on any given day, carry around a basket with you that you put all the things that don’t belong into. For example, say you wake up and go to the kitchen to put a pot of coffee on. Carry the basket with you. Notice all the pens and mail that needs to be in your office that are cluttering up the kitchen counters. Put them in the basket.

Then you go to take a shower. Take the basket with you. Notice the empty glasses on the vanity. Put them in the basket (be sure they are empty as you don’t want to get the rest of the contents of the basket wet). Then you dress and go get your coffee. Hey, your back in the kitchen where the glasses go. Take them out of the basket and put them in the sink. Then you go to check your email while you drink your coffee. Hey, that’s where the pens and mail goes.

But in the office there are some earrings and socks that don’t belong. Put them in the basket. You get the point. You are eventually going to be in every room of your house and you keep refilling and depositing the stuff in the basket where it belongs. By the end of the night, you should have an empty basket or nearly so. And a relatively uncluttered house. Check out these cute baskets from Amazon HERE and HERE.

2. Set a timer

Set a timer for jobs like the kitchen and bathrooms. And I don’t mean your phone (we’ll get to that in the next section). Use a regular kitchen timer like this. Something you can carry with you and you can hear the ticking sound. This will keep you focused on the job at hand. I would set the timer for 15 minutes under the actual time you think it will take to clean the kitchen or the bathroom. This will keep you on task and you can make a game out of it. Finish before the bell.

3. Put your phone away

This is probably the most important tip for my focus-challenged readers. It’s hard enough for non-ADD people to concentrate with their phones craving attention with endless notifications let alone someone whose mind tends to wander. This is why you shouldn’t use your phone as a timer. I had an ADHD client once who offered to clean the bathroom. Two hours later I go into the bathroom and she is sitting on the tub stuck in the YouTube rabbit hole of JFK conspiracies.

And when I mean put it away, I mean somewhere you are not going to hear it. Putting it on vibrate as well as a few rooms away will work.

4. A word about laundry

In my experience washing laundry is not a problem for people with ADHD. So I’m not going to give you a laundry schedule to follow. You can do a load a day, a week, or have one big laundry day when you realize you have to go commando that day.

It’s folding the laundry that is the problem. I’ve walked into some clients’ houses where the guest bed looks like Mt. Everest and they wade through every so often for something clean to wear. So my advice is when you do a load, put it on the bed you sleep on at night. This will give you the incentive to fold and put it away before bed.

In all, cleaning with ADHD doesn’t have to be a struggle if you follow these simple tips. For more information, check out ADDitude Magazine’s article for tips on cleaning with ADHD.