Five ideas to Help with Cleaning when you have ADHD

Cleaning can be hard when you have ADHD. Here are 5 ideas that can help.

The Big Box

When cleaing  a room, collect all the items that don’t belong in that space in a box. Once the room is clean, you can either move on to another area and add to the box or put the items in the correct locations. This will help you stay focused on the current room and make the task of organizing less daunting.

Cleaning Mis en Place

Cleaning “mis en place” is a great way to stay organized while cleaning. It involves organizing all the cleaning supplies you need in a basket so you have them in one place. This ensures you have everything you need and helps you stay focused on the task without forgetting anything. You wont be constantly looking for things you need for the task and getting distracted.

Say No to Perfectionism

Women with ADHD are particularly prone to overestimate the amount of time will it will take to finish cleaning or organizing. It’s important to remember that even just doing a small amount of tidying can make a big difference.

It is better to do something, even if it’s not perfect . For example, just give the sink a quick wipe if you don’t have enough time to clean the bathroom. Just clean a few dishes if you don’t have time to load them all.

If you do bits and peices of cleaning over the week or day it will add up.

Don’t take off your shoes, and don’t sit down

If you have Attention Deficit Hyperactivity Disorder (ADHD), it is important to keep moving to make it easier to transition from one task to another. If you sit or lay down it’s just too hard to get back up. Avoid sitting down when you get home from work and to keep your shoes on. This will help you remain active and, therefore, more easily switch between tasks. This is especially important for people with ADHD, as transitioning between tasks can be difficult.

Try Finding a Body Double

Having a friend to help you clean when you have Attention Deficit Hyperactivity Disorder (ADHD) can be hugely beneficial. It is important to make sure you pick someone you trust to help you with this task. One way to make it more manageable is to take turns cleaning each other’s houses. This way, you can support and keep each other accountable. Not only will this help to keep your house clean and organized, but it will also help to improve your relationship with your friend.

Take Five

The Take Five Method is a technique that can be used to break procrastination and get tasks done quickly. To use this method, you can set a timer for five minutes or complete five tasks related to the task at hand. This could be something like folding five pairs of underwear or five pairs of socks if you have laundry to fold. By breaking down the task into smaller, more manageable chunks, you can complete the task faster and with less stress.

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