A comprehensive guide to cleaning your home when you have ADHD. Our checklist is designed to help you maintain a clean and organized space despite the challenges of ADHD. Whether you're looking for a one-time cleaning task or a daily routine, our ADHD cleaning checklist has got you covered.
Table of Contents
- Introduction
- Speed Cleaning Checklist
- Focus Cleaning Checklist
- How to Clean When You Have ADHD
- Work with Your Brain, Not Against It
- Free Printable Checklists
Introduction
Cleaning your home can be a challenging task, especially when you have ADHD. Our goal is to provide you with a simple yet effective cleaning routine that works in tandem with your ADHD brain. By breaking down tasks into manageable chunks and using visual cues, you'll be able to maintain a tidy space without feeling overwhelmed.
Speed Cleaning Checklist
Download our Speed Cleaning Checklist to achieve maximum efficiency in your cleaning sessions. This checklist is divided into 15-minute cleaning tasks that can be completed consistently, even if you only have a short amount of time to spare.
Quick Clean
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Wipe down kitchen counter
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Unload dishwater
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Clean one shelf in fridge
Other Tasks
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Start laundry load
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Fold laundry
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Dust one room
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Change sheets
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Clean one toilet
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Organize one cupboard
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Unload dishwasher
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Vacuum couch cushions
Focus Cleaning Checklist
For those who prefer to focus on one specific area at a time, our Focus Cleaning Checklist offers detailed cleaning tasks for different rooms in your home. Use this checklist to take on one room at a time, respecting your ADHD brain's ability to concentrate on one task at a time.
Room-by-Room Cleaning
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Living Room
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Bedroom
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Bathroom
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Kitchen
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Entryway
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closets
How to Clean When You Have ADHD
When cleaning with ADHD, it's important to take the following steps to stay organized and productive:
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Break Down Tasks: Break your cleaning tasks into smaller, more manageable chunks to reduce overwhelm.
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Use Visual Cues: Visual aids like our free ADHD cleaning checklists can guide you through your cleaning process.
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Set a Timer: Time yourself for each task to stay on track and avoid hyper-focusing on something unimportant.
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Maintain Tidiness, not Perfection: Aim for regular maintenance rather than sporadic deep cleans.
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Lower Your Expectations: Recognize that a little bit of cleanliness is better than none, and focus on progress而非perfection.
Work with Your Brain, Not Against It
Our ADHD cleaning checklist is designed to work in harmony with your brain's natural processing abilities. By using simple, manageable routines and strategies, you'll find that cleaning becomes a less intimidating and more rewarding task.
Free Printables
下载我们的免费ADHD清洁清单PDF，打印出来放在家中显眼位置。这些清单将帮助你快速完成日常清洁任务，让你在每次进入房间时都能快速打扫一部分。
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Speed Cleaning Checklist.pdf
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Focus Cleaning Checklist.pdf
