If you've ever started cleaning your kitchen and somehow ended up sitting in your closet surrounded by clothes you forgot you owned...then hey bestie! You're in the right place.
Cleaning with ADHD is not about being lazy. It's about trying to navigate the chaos with a brain that's already juggling 400 open tabs and a soundtrack of "Why did I come in this room?" on loop. We don't need perfection. We need systems that make sense to our beautifully chaotic minds.
Here are my favorite ADHD-friendly cleaning hacks that actually work -- no 3-hour spirals, no shame, no crash-and-burn required.
Start with the Dopamine -- Not the Dread
Let's be real: if it doesn't feel good, it's not happening.
So before you even touch a sponge:
- Light a candle that makes you feel something (yes, emotional support scents are real).
- Turn on your favorite playlist -- bonus points for 90s throwbacks or lo-fi beats.
- Put on a "Clean with Me" video on YouTube. It's basically virtual body-doubling and helps your brain believe you're not alone in the mess.
And if your brain says "nah," set a 5-minute timer and say: "I'm just doing this for five." Sometimes, that's all it takes to break the freeze.
Clean in Zones -- Not Lists
Lists are great until they start looking like personal attacks. Instead of listing every single task, break your space into zones.
Example for the kitchen:
- Zone 1: Sink area
- Zone 2: Counters
- Zone 3: Stove
- Zone 4: Floors
Focus on one zone at a time. No bouncing. No shame if you don't finish the whole room. One zone cleaned is a win. Seriously.
The Basket Hack -- AKA The Lazy Girl's Lifeline
This one is so simple it's genius:
- Grab a laundry basket.
- Anything that doesn't belong in the room? Toss it in the basket.
- Do not leave the room to put things away mid-clean. That's how we end up alphabetizing our nail polish instead of cleaning the bathroom.
Once you're done with the room, then deal with the basket. Or don't. It's your house.
Time Blocks > Cleaning Marathons
You probably don't need to clean for two hours straight. In fact, you probably shouldn't.
Try a time-blocking method like Pomodoro:
- 20 minutes of cleaning
- 5-10 minute break
- Repeat once or twice if you're vibing
When the time goes off, you stop. You're not being lazy -- you're being strategic. Energy is a limited resource, and you've got to ration it like gold.
Scripts for the Stuck Days
Sometimes, our brains get jammed up with dread, guilt, or overwhelm. These little mental scripts help me get unstuck:
- "I don't have to clean the whole house. I'm just doing the counters."
- "Five things. I'm just going to put away five things."
- "This is a gift for future me."
- "If I do this now, I won't have to tomorrow."
- "I'm not behind. I'm right where I need to be."
Keep a sticky note with your favorite one somewhere visible. Sometimes a soft nudge is all we need.
Your Version of Clean Is Valid
Listen: "clean" doesn't have to mean minimalist, spotless, or Instagram-perfect.
Maybe your version of clean is functional clutter with a cozy vibe. Maybe it's just having a clear path from your bed to your bathroom. That counts.
The point isn't to become a cleaning robot -- it's to create a space that feels safe and supportive for your brain. That's enough. You're enough.
So if all you managed today was to wipe down your bathroom sink and light a candle, I am proud of you. Truly.
-XoXoX
Bea
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