Streamline Your Space: The Ultimate Easy Organization ADHD Cleaning Checklist

Ever felt overwhelmed by the thought of cleaning your home, especially when dealing with ADHD? Worry no more! In this blog post, we will guide you through the ultimate easy organization ADHD cleaning checklist.

From identifying priorities to enlisting family support, we’ve got you covered! We’ll even introduce you to some helpful techniques and organizational tools to keep your living space clean, organized, and clutter-free.

Key Takeaways

  • Motivate yourself to stay organized & focused while cleaning with personalized plans, checklists & visual aids.
  • Utilize helpful techniques like Pomodoro Technique and temptation bundling for an enjoyable experience.
  • Tackle ADHD clutter by implementing decluttering strategies and investing in organizational tools!

Organizing Your Cleaning Plan

Creating a structured cleaning plan is significant for individuals with ADHD. It helps break down tasks into manageable parts and makes it easier to stay organized and focused.

Identifying priorities and setting timeframes will enable you to handle your cleaning tasks without feeling overwhelmed.

Let’s start developing a cleaning plan that suits your needs!

Identify Priorities

The first step in creating an organized cleaning plan is to identify your priorities. What are the most important tasks and areas in your home that need attention?

Focus on the areas that cause the most disruption or disorganization in your daily life. Recognizing these problem areas will allow you to prioritize organizing and cleaning those spaces, improving your overall functioning and reducing stress.

Remember, every home is different, so take the time to determine what works best for you and your living space, including the bathroom sink.

Set Timeframes

Assigning specific timeframes for each cleaning task is important for maintaining focus and avoiding procrastination.

Set a timer for tasks like decluttering or dusting, and challenge yourself to complete the task within the given timeframe. This helps make tasks more manageable and turns cleaning into an exciting challenge.

Setting timeframes will make it easier to stay motivated and on track with your house cleaning schedule.

The Power of Visual Aids

Visual cleaning checklist with items ticked off

Visual aids can be a game-changer for individuals with ADHD, making it easier to stay organized and on track with cleaning tasks. Utilizing checklists, charts, and calendars will help you visualize your progress, ensuring that your cleaning journey is more manageable and rewarding.

We will examine how these visual aids can assist your ADHD cleaning routine.


Creating detailed checklists for each room or area in your home is a fantastic way to break down tasks and make them more manageable. A well-organized checklist can help you stay focused on specific tasks, preventing you from feeling overwhelmed by the bigger picture.

Plus, checking off completed tasks is incredibly satisfying and motivating, making your cleaning journey more enjoyable and productive.

Charts and Calendars

Charts and calendars are excellent visual aids for planning and tracking your cleaning tasks. They're especially useful when trying to stick to your word of the year over time on a daily/weekly/monthly basis. By assigning tasks to specific days or even time slots, you can ensure that nothing slips through the cracks, and you stay on top of your cleaning routine.

Color-coding or different categories can help you differentiate between daily, weekly, and monthly tasks, making it easier to maintain a clean and organized home.

Cleaning Checklists

Desk with organized cleaning supplies and checklist

Room-specific cleaning checklists are essential tools for individuals with ADHD. Having a detailed checklist for areas like your:

  • Desk
  • Bedroom
  • Kitchen
  • Living room

will help you stay focused and organized while cleaning. Let’s dive into the specific checklists you can use to transform your cleaning routine.

Desk Cleaning Checklist

A clean and organized workspace is vital for productivity and focus. Your desk cleaning checklist should include tasks such as decluttering, dusting, and organizing supplies.

Following this checklist regularly will enable you to maintain a clutter-free workspace, simplifying your focus on your tasks at hand.

Desk Cleaning Checklist
Remove Clutter:
Clear any unnecessary items from the surface.
Dust Surfaces: Wipe down the desk surface, monitor, keyboard, and any other peripherals.
Organize Stationery: Sort pens, pencils, and other stationery items.
Clean Computer Screen: Use a suitable screen cleaner for the monitor.
Disinfect Keyboard and Mouse: Wipe them down with disinfectant wipes.
Tidy Cables: Arrange and secure loose cables.
Empty Trash Bin: Regularly empty the small trash bin at the desk.
Wipe Down Desk Chair: Clean the chair, especially the armrests and back.

Bedroom Cleaning Checklist

Neatly made bed and organized bedroom

Maintaining a tidy bedroom is essential for a peaceful and relaxing environment. Your bedroom cleaning checklist should include tasks like making the bed, putting away clothes, and dusting surfaces. Completing these tasks regularly will create a serene space that promotes restful sleep and reduces stress.

Bedroom Cleaning Checklist
Make the Bed:
Tidy up the bed linens and pillows.
Dust Furniture: Clean all surfaces, including nightstands, dressers, and shelves.
Vacuum or Sweep Floor: Pay special attention under the bed and other furniture.
Organize Wardrobe: Hang clothes, organize drawers, and declutter.
Clean Mirrors and Windows: Wipe down any glass surfaces.
Laundry: Collect and wash any dirty clothes.
Dispose of Trash: Empty bedroom waste bins.
Freshen Up: Use air freshener or open windows for ventilation.

Kitchen Cleaning Checklist

Clean kitchen countertop and organized kitchen supplies

A clean kitchen is crucial for maintaining a healthy and enjoyable living space. Your kitchen cleaning checklist should consist of tasks such as wiping down countertops, cleaning appliances, and washing dishes.

Following this checklist will ensure that your kitchen counter remains clean, organized, and ready for meal prep at any time.

Kitchen Cleaning Checklist
Wash Dishes:
Clean and put away all dishes.
Wipe Countertops: Disinfect and clean all surfaces.
Clean Appliances: Wipe down the microwave, refrigerator, oven, and other appliances.
Sweep and Mop Floor: Clean the floor thoroughly.
Organize Pantry and Cabinets: Tidy and remove expired items.
Clean Sink: Disinfect and scrub the sink.
Take Out Trash: Regularly remove garbage and recycling.
Clean Dining Table: Wipe down after every meal.

Living Room Cleaning Checklist

Keeping your living spaces clean and organized is vital for a comfortable home environment. Your living room cleaning checklist should include tasks like vacuuming, dusting, and decluttering, all of which are essential aspects of house cleaning.

Regularly completing these daily tasks, along with managing your weekly tasks, will ensure that your living room remains a welcoming and relaxing space for you and your family.

Living Room Cleaning Checklist
Dust Surfaces:
Clean all surfaces including shelves, TV stand, and decorative items.
Vacuum/Sweep Floor: Pay attention to corners and under furniture.
Arrange Cushions and Throws: Tidy up sofas and chairs.
Clean Electronics: Wipe down the TV, remote controls, and other devices.
Organize Magazines and Books: Tidy up coffee table and bookshelves.
Wipe Down Windows and Mirrors: Clean all glass surfaces.
Dispose of Trash: Empty any waste bins in the room.
Freshen Up: Use air fresheners or scented candles.

Implementing Helpful Techniques

Cleaning tasks don’t have to be boring or tedious. By implementing techniques like the Pomodoro Technique and temptation bundling, you can make cleaning tasks more enjoyable and manageable.

We will examine how these techniques can assist your ADHD cleaning routine.

Pomodoro Technique

The Pomodoro Technique is a time management method that involves breaking tasks into short, focused intervals, typically 25 minutes, with breaks in between. This approach helps maintain focus and productivity while preventing burnout.

Applying the Pomodoro Technique to your cleaning tasks will keep you motivated and allow you to complete tasks more efficiently.

Temptation Bundling

Temptation bundling involves pairing a cleaning task with an enjoyable activity, such as listening to music or watching a favorite show. This makes the cleaning process more enjoyable and helps you stay motivated throughout the task.

Incorporating temptation bundling into your cleaning routine will make it easier to handle even the most impossible task, especially when you feel overwhelmed.

Enlisting Family Support

Involving family members in the cleaning process can significantly benefit individuals with ADHD. Assigning chores and establishing routines not only lightens the workload but also helps instill good habits in children with ADHD.

We will examine how to involve your family in maintaining a house clean and organized home.

Assigning Chores

Delegating household chores to family members is a great way to share the workload and develop important life skills. Assigning specific cleaning tasks to each family member ensures that everyone contributes and helps create a more organized and efficient cleaning routine.

Involving the whole family will also foster a sense of teamwork and responsibility in children with ADHD.

Establishing Routines

Creating consistent cleaning routines for the entire family to follow is crucial for individuals with ADHD. These routines make it easier for them to stay on track with their cleaning tasks, reducing stress and promoting a clean and organized living space.

Establishing routines and involving family members will create a supportive environment that fosters success in maintaining a clean home.

Utilizing Technology and Apps

Technology and apps can play a significant role in helping individuals with ADHD stay organized and on track with their cleaning tasks. Apps like Trello and Todoist, along with reminder systems, can make managing tasks and tracking progress much more manageable.

We will examine how technology and apps can assist your ADHD cleaning routine.

Task Management Apps

Task management apps like Trello and Todoist are incredibly useful for creating and managing cleaning tasks, setting reminders, and tracking progress. These apps help you stay organized and motivated, ensuring that your cleaning tasks and group tasks are completed efficiently and on time.

Utilizing task management apps will make it much easier to stay on top of your cleaning routine.

Reminder Systems

Setting up reminders on smartphones or digital calendars can be a game-changer for individuals with ADHD. These reminder systems help you remember your cleaning tasks and deadlines, making it easier to stay on track.

Incorporating reminders into your cleaning routine will ensure that no task goes overlooked or forgotten.

Tackling ADHD Clutter

Clutter can be a significant issue in homes with individuals with ADHD. By implementing effective decluttering strategies and using organizational tools, you can create a more manageable living space.

We will examine how to handle ADHD clutter and maintain a clean and organized home.

Decluttering Strategies

Developing a plan for decluttering your home is crucial for maintaining a clean and organized living space. Focus on one area at a time or set a timer for short bursts of decluttering to make the process more manageable.

Following an effective decluttering plan will enable you to handle clutter and create a more organized and enjoyable living environment.

Organizational Tools

Organizational tools like bins, labels, and other storage solutions are essential for keeping items in their designated places and making it easier to maintain a clean and organized home. Investing in these tools will help you stay on top of clutter and keep your living space tidy and organized.


In conclusion, staying on top of your cleaning tasks doesn’t have to be a daunting challenge for individuals with ADHD. By creating a structured cleaning plan, utilizing visual aids, implementing helpful techniques, enlisting family support, and using technology and apps, you can maintain a clean and organized home. So, embrace these strategies and transform your cleaning routine today!

Frequently Asked Questions

What are the housework checklist for ADHD?

Cleaning with ADHD can be overwhelming, but having a checklist, doing tasks in spurts, creating micro-habits, and using bins can help create an effective house cleaning schedule that you can stick to. Temptation bundling and buying fewer things can also help make the process easier.

Is it hard for ADHD people to clean?

People with ADHD often find it difficult to keep their spaces organized and clean. This is due to executive function skills they have trouble with, which makes the constant messiness annoying for others and embarrassing for themselves.

How can I create a structured cleaning plan for ADHD?

Create a structured cleaning plan tailored to your needs by identifying priorities, setting timeframes and utilizing visual aids like checklists, charts, and calendars. This will help you successfully manage the cleaning process while living with ADHD.

What are some useful visual aids for ADHD cleaning?

Checklists, charts, and calendars are great visual aids for individuals with ADHD to stay organized and efficient with their cleaning tasks. These tools help ensure that each task is completed in a timely manner.

How can I involve my family in the cleaning process?

Involve your family in the cleaning process by assigning tasks to each member and developing a consistent cleaning routine for everyone to follow. Together, you'll be able to keep your home clean and tidy.