How to Clean Your Apartment When You Have ADHD
13.11.2024
Cleaning can be challenging for anyone, but if you have ADHD, the struggle to stay focused, avoid overwhelm, and actually get started can feel daunting. The good news is that there are strategies specifically tailored to help you clean more effectively while working with, not against, your ADHD brain. Here are some tips to make cleaning manageable and even empowering:
1. Break Tasks Into Small, Manageable Steps
One of the biggest challenges for people with ADHD is tackling big tasks. Cleaning an entire apartment can feel impossible. Instead, break it down:
- Start with one room or even one part of a room (e.g., just the countertop, a shelf, or a small pile of clothes).
- Use the "10-minute rule" — commit to just 10 minutes of cleaning. You may find it easier to continue once you've started.
2. Use Timers to Stay on Task
Set a timer for a specific amount of time (e.g., 15 or 20 minutes) and clean as much as you can during that period. When the timer goes off, take a short break or switch to another task. This technique, known as the "Pomodoro Technique," helps maintain focus without feeling overwhelming.
3. Use Music, Podcasts, or Audiobooks as Motivation
Many people with ADHD find it easier to stay engaged when they have stimulating background noise. Put on upbeat music, an engaging podcast, or an audiobook to keep you entertained as you clean.
4. Create a Cleaning Checklist
A checklist with specific tasks can make cleaning less overwhelming and more satisfying as you tick off completed items. Make sure to include even small tasks like "pick up clothes," "wipe down surfaces," or "take out the trash." Breaking things down helps give a sense of accomplishment at each step.
5. Gamify the Process
Make cleaning a game! Challenge yourself to see how much you can clean before a song ends or compete against yourself to beat your previous "record" time for cleaning a room. This approach can make cleaning less boring and more fun.
6. Focus on One Type of Item at a Time
Instead of moving around the room picking up random objects, focus on one type of item:
- Collect all the dishes and take them to the kitchen.
- Gather all clothes and put them in the laundry.
- Pick up and organize papers or books. This method reduces decision fatigue and makes it easier to complete tasks.
7. Use Tools to Stay Organized
Bins, baskets, and containers can help you quickly declutter without feeling overwhelmed. Labeling these containers helps ensure everything has a place, reducing clutter in the long run.
8. Minimize Distractions
Put your phone on "Do Not Disturb" mode or keep it in another room if you tend to get sidetracked. Consider using noise-cancelling headphones if external noise is a distraction.
9. Set Up a Cleaning Routine
Routines help reduce the need to decide when to clean, making it easier to get started. For example:
- Mondays: Living room.
- Wednesdays: Kitchen.
- Fridays: Bathroom. Consistency makes cleaning less overwhelming and more habitual.
10. Get Support or Clean with a Friend
If possible, ask a friend or hire someone to help you clean. Cleaning together can provide motivation, accountability, and even make the process more enjoyable.
11. Use Positive Reinforcement
Reward yourself for completing tasks. Whether it's a treat, a short break, or something enjoyable, positive reinforcement can boost motivation and make you more likely to keep up with cleaning.
12. Be Kind to Yourself
It's easy to feel frustrated when cleaning takes longer or doesn't go as planned. Remember that ADHD can make tasks like cleaning more difficult — and that's okay. Celebrate small victories and progress, no matter how minor they may seem.
Final Thoughts
Cleaning with ADHD isn't about achieving perfection; it's about finding strategies that work for you. By breaking tasks into smaller steps, setting time limits, using tools to reduce overwhelm, and giving yourself grace, you can turn cleaning into a more manageable part of your routine. With practice, what once seemed impossible can become achievable!
