Cleaning can be overwhelming at the best of times, and for those with ADHD, it can often feel like an impossible task.
Distractions, executive function challenges, and difficulty prioritising tasks can all make it harder to maintain a tidy home and lead to procrastination, overwhelm, and feelings of guilt.
But with the right systems in place, our daily, weekly, monthly, quarterly, and annual task lists, and our expert cleaning tips, keeping your home manageably clean without stress is entirely achievable.
How having ADHD can impact cleaning and tidying
ADHD is a developmental condition impacting a person's ability to focus. It often leads to struggles with task initiation, follow-through, and working memory.
Cleaning routines can therefore fall apart if they’re too long, vague, or demand sustained attention without visible progress, explaining why perhaps you find that clutter keeps creeping back into your home.
Karina Toner, operations manager at Spekless Cleaning, explains, 'For many people with ADHD, mess feels like pressure. Every out-of-place item becomes a mini decision: Where does this go? Should I toss it? Why is it here?
'When you're surrounded by it, all that mental noise can be paralyzing. This isn’t laziness; it’s a real neurological response to overstimulation.
'It can feel hard to know where to start, and that's before perfectionism enters the fray. It’s incredibly common for people with ADHD to feel if a task can’t be done completely, it’s not worth doing at all. This mindset can keep tasks on hold for far longer than intended, not from laziness, but from the pressure to do things just right.'
When people with ADHD do manage to decide where to start and push past any nagging perfectionism, there's another hurdle yet to overcome.
Toner adds, 'For people with ADHD, it's all too easy to lose the thread amid distractions or interruptions. Maybe the phone rings, someone shows up, or you remember you’re late – any number of things can leave you with a trail of half-done jobs, and more frustration.'
Read about how our section editor overcame housekeeping perfectionism thanks to a handy phrase.
How does this cleaning checklist help people with ADHD?
The ADHD cleaning checklist below breaks tasks into predictable, repeatable chunks. It builds a rhythm while minimising overwhelm, helping turn chaos into a calm, consistent habit.
Steve Evans, owner of Memphis Maids, says, 'If a person with ADHD starts cleaning without a concise, clear set of tasks with a limited timeframe, it’s like going to a supermarket without a list: you'll come out two hours later with much more than you went in for!
'The cleaning checklist acts like the efficient shopping list that includes only the items you need, and in the order they're located on your route around the store. You're out in 15 minutes, stress-free, with just what you wanted!'
Pro cleaner Karina Toner adds, 'The ADHD cleaning checklist breaks down what might otherwise seem overwhelming. Broader goals like “clean the kitchen” may sound simple, but they’re usually made up of 10+ invisible steps, so it helps to break things down to tiny, more manageable tasks. Each completed item triggers dopamine, and that sense of momentum can keep you going.'
Remember: if you're home gets too untidy, it can put you off your cleaning routine. Ensure everything has a place, and consider the 20/20 rule. If needed, could the item be easily replaced in 20 minutes or for $20? If yes, it may be time to let it go.
Your ADHD cleaning checklist
1. Daily tasks
- Make the bed: This quick win creates a visual sense of order and gives your day a structured start. Here's how to make a bed the right way.
- Dishes: Load or wash dishes after meals to prevent buildup and visual clutter.
- Wipe surfaces: A 30-second wipe of counters and sinks helps prevent grime from building up.
- Trash: Take out the trash once a day to keep things fresh and minimize bugs.
- Laundry: A small daily load stops laundry from piling into a mountain.
- Declutter: Spend 5–10 minutes putting stray items back in place – even if it’s just one room or surface. The lightweight Lustroware Modern Feel Storage Tote Basket from The Container Store is ideal for gathering loose items before returning them to where they belong.
Tip: Use timers to create urgency. A 15-minute block feels manageable and keeps you on track. This AOWOO Digital Kitchen Timer 6-Pack from Walmart is ideal for placing timers around your home, meaning there's always one to hand for your next chore.
2. Weekly tasks
- Vacuum and mop: Focus on high-traffic areas like hallways, kitchens, and entrances. Just watch out for these common vacuum cleaner mistakes.
- Dusting: Rotate through rooms – one per day can keep it from feeling like a marathon.
- Change bedding: Fresh sheets promote restful sleep and reduce allergens.
- Bathroom deep clean: Scrub the sink, shower, and toilet for hygiene and comfort. Our guide on how to clean a bathroom like a pro contains top tips and handy product recommendations.
- Trash: Sweep the home for those lesser-used bins outside the kitchen, such as the bathroom bins or the office shredder.
Tip: Assign tasks to days of the week (e.g. 'Bathroom Thursday') to reduce decision-making fatigue.
3. Monthly tasks
- Clean appliances: Wipe down the fridge, oven, and microwave inside and out.
- Organise closets: Donate or toss clothes you haven’t worn.
- Check expiry dates: Do an expiration sweep – especially in the pantry, fridge, and medicine cabinet.
- Wash windows: Cleaner windows make rooms feel lighter and more spacious.
- Dust fans & vents: Doing this keeps air cleaner and systems more efficient.
Tip: Sync these with calendar events or set reminders to stay on track.
4. Quarterly tasks
- Rotate pantry and freezer stock: Use up what’s hiding at the back.
- Clean behind furniture & appliances: Neglecting to clean behind appliances is the one common kitchen cleaning mistake that could cost you hundreds of dollars. Take the time to dislodge dust bunnies and hidden spills.
- Organise digital spaces: Delete junk emails or clean up your phone gallery.
- Review paper clutter: File, digitize, or shred as needed.
Tip: Choose one weekend per season to do a couple of these – no need to do them all at once.
5. Yearly tasks
- Professional carpet cleaning: Removes deep dirt and improves air quality.
- Clean gutters: Essential for preventing leaks and roof damage.
- Declutter storage areas: Create a clutter-free basement, declutter your garage, and organize your attic of forgotten items.
- Service HVAC systems: This boosts performance and longevity, so knowing how to clean your HVAC system can prove really worthwhile.
- Reevaluate belongings: Ask, 'Does this still serve me, or is it time to let go?'
Tip: Schedule these tasks around seasonal transitions or set them as part of annual routines.
Expert tips for using the cleaning checklist
There's a whole range of tips and tricks you can use to make following your ADHD chore checklist more manageable.
One good place to start is getting it printed and displayed prominently, such as on your fridge, then setting calendar reminders for everything on your phone.
Much like the ODT method, this simple approach helps bring order to a task that can seem so daunting that it puts people off starting. Don’t worry if you miss a day – routines can be picked back up anytime.
Evans adds, 'My top tip would be to assign a timeframe to each task, including breaks. If you have enough energy and motivation, you can finish tasks faster than you think!
'The yueton Manual Mechanical Tomato Timer from Amazon is ideal for using the pomodoro technique, and keeping you away from your phone.'
Toner says, 'The most important advice I can give is: progress, not perfection. Don’t aim for perfect, aim for cleaner. Even a 10% improvement is worth celebrating.'
Top products to accompany your ADHD checklist
To support your ADHD cleaning checklist, our pros recommend this selection of handy cleaning products....
All prices were correct at the time of publication.
This large, glossy, and magnetic cleaning planner with dry erase markers is perfect for people with ADHD, allowing you to create an easily visible plan and tick off tasks as you go.
This visual timer, which comes in six color options, is ideal for breaking cleaning tasks into manageable amounts. The central color section disappears as the time runs out.
Cleaning pro Karina Toner recommends this eight-piece premium cloth set, saying, 'It includes cloths for various surfaces, so it can be used for multiple purposes all around the home.'
Our pros love this all-purpose cleaning spray that's safe on multiple surfaces including hardwood floor, tile, and countertops, plus leaves a light, refreshing lemony scent.
At less than 2 lbs, this ultra-lightweight, high-speed, handheld vacuum is great for cleaning in tight spaces, such as around countertop corners or in the grooves of couch cushions.
Cleaning expert Karina Toner recommends this handy brush set for deep cleaning. She says, 'They're affordable, versatile, and make it easy to tackle buildup during your cleaning routine.'
Meet the experts
So there you have it – your ADHD cleaning checklist, plus top tips and product recommendations to make the most of it.
Cleaning with ADHD is less about perfection and more about process. By breaking down tasks into daily, weekly, and longer-term goals, you reduce the mental load and set a sustainable rhythm.
Next, learn how to organize any space in six steps for maximum functionality.
