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Cleaning is often seen as a mundane task, but for those with Attention Deficit Hyperactivity Disorder (ADHD), it can feel like an insurmountable challenge. The process can seem endless, making it difficult to find the motivation to begin or finish.
“Cleaning poses unique challenges for individuals with ADHD due to factors such as impaired executive functioning, difficulties with time management, shifting focus, working memory issues, and initiating tasks,” explains KC Davis, a licensed psychologist.
byryo/Getty Images“For someone who is naturally organized, it’s simple to suggest, clean as you go. However, for individuals with ADHD, shifting focus between tasks without losing track can be incredibly difficult,” Davis explains. For instance, Davis, who also has ADHD, might enter the kitchen to get her children a snack. But if she pauses to wash dishes from earlier, she might leave the kitchen without the snack. “This accumulates throughout the day, making it tough to maintain tidiness,” she adds.
We spoke with Davis—along with other mental health professionals—to gather their top cleaning tips tailored for individuals with ADHD.
Redefine Clean as Functional
Cleaning isn’t a binary concept, Davis notes. It exists on a spectrum, ranging from spotless to cluttered, with many shades of gray in between. Understanding that no home is ever perfectly clean can alleviate the pressure and sense of failure people often feel when confronted with mess. “I always say, anything worth doing is worth doing halfway,” she chuckles. “For most things, ‘good enough’ is perfectly fine.”
Instead of aiming for a spotless home, Davis suggests focusing on making your space functional. “If your home is so cluttered that you’re stumbling over items, or if dirty dishes are piling up to the point where you can’t use the sink, your home isn’t serving its purpose—and you deserve a space that works for you,” Davis emphasizes.
Break it Down
“When a space becomes extremely cluttered, it can feel paralyzing and overwhelming,” Davis explains. “That’s when I rely on my go-to tool, the Five Things Tidying Method.” This method helps simplify cleaning by breaking it into manageable steps, making it less intimidating and easier to start. “I remind myself that there are only five categories to address: trash, dishes, laundry, items with a designated spot, and items without one,” she says.
With this concise checklist, Davis mentally prepares to enter a room and address each category systematically. First, she collects all trash, followed by gathering dirty dishes and placing them in the sink. Next, she piles up laundry, then organizes items with a designated place, and finally handles items without a clear spot. She completes all five steps in one room before moving to the next. “If I take something out of the room, I risk getting distracted,” she notes.
Davis emphasizes that her Five Things Method is effective for both major cleanups and daily upkeep. “I always follow this approach, and always in the same order,” she says. “Even when tidying my kitchen at night, I start with trash, move dishes to the sink, and then put away miscellaneous items on the counter.”
Find a Routine
Another effective strategy for improving task initiation and executive functioning is dedicating a specific day or time to cleaning. When Davis was a stay-at-home mom raising two young children, she found it helpful to assign each cleaning task to a particular day of the week. “Laundry on Mondays, bathrooms on Tuesdays, groceries on Wednesdays, and so on,” she explains. Each day had a specific focus—eliminating the need to decide what to do—but it didn’t mean completing the entire task. “Bathrooms could mean anything from wiping toothpaste to a full deep clean, depending on my schedule,” she says. “This routine provided enough structure to stay on track while allowing flexibility to adapt to my needs.”
Davis emphasizes that routines should evolve when they no longer serve their purpose. Now working a 9-to-5 schedule, she has adopted a new routine: Each evening, she completes her “Closing Duties”—a brief list of tasks to prepare her home for the next day—and dedicates a few hours on Sundays for a more thorough reset (applying the Five Things Method in each room, doing laundry, washing dishes, etc.).
To establish a routine that suits your lifestyle, Davis recommends reflecting on questions like what small tasks you can consistently accomplish daily and when you have the most energy. It may take some experimentation to find the right system, and it’s easy to feel discouraged if your initial routine doesn’t last. “Remember, if a system doesn’t work, it’s not a personal failure—it’s just not the right fit,” Davis advises. “Shifting this mindset can help you stay motivated to keep trying until you find a system that works.”
Find Total Focus
Since shifting focus can be difficult, Davis often finds that batching tasks—saving them to complete all at once—is more manageable than tackling them incrementally. “This approach allows for complete focus,” she explains. For instance, instead of washing dishes after every meal, she leaves them in the sink and handles them all at the end of the day.
Start on Your Feet
Initiating tasks can be particularly challenging if you’re already lounging on the couch scrolling through Instagram. Davis finds it easier to tackle household chores when she’s already up and moving. “Right after putting the kids to bed, dropping them off at school, or walking the dog, I use that momentum to spend an extra 20 minutes on a home care task,” she explains. Being on your feet is an ideal time to address a sink full of dishes or apply the Five Things method in a room.
Work With Your Household
If you live with a partner, roommate, or family members who have different cleaning habits, Davis recommends having a clear conversation about dividing responsibilities, including when tasks need to be completed. “Everyone has different schedules, physical abilities, preferences, and energy levels,” she says. “It’s important to define what functional means for everyone involved and then figure out how to achieve it.”
The goal, Davis stresses, isn’t necessarily to divide tasks equally—since one person might finish a chore in 15 minutes while another takes an hour. Instead, it’s about ensuring everyone has equal opportunities for rest and autonomy. “It’s not about who does more or less, but about balancing rest and responsibility,” she explains. To facilitate this discussion, she suggests using Eve Rodsky’s Fair Play system, a structured approach to identifying and discussing household duties.
Use a Buddy System
“Many individuals with ADHD find it helpful to have someone nearby while they clean, even if that person isn’t actively assisting,” says Dr. Agnesa Papazyan, a clinical psychologist. This buddy system doesn’t require physical presence—it can work remotely as well. “Setting up a phone or video call can provide the same sense of motivation and companionship,” Dr. Papazyan adds. When it’s time to clean, consider reaching out to a friend you enjoy talking to for support.
Try the "One Room, One Change" Strategy
“Feeling overwhelmed often happens when every part of every room seems to need attention,” Dr. Papazyan explains. “Instead, focus on one room and aim to make one noticeable improvement.” This could involve vacuuming, cleaning mirrors, dusting, or organizing a cluttered desk. Once the task is done, you might feel unexpectedly motivated to continue. “This method helps individuals with ADHD achieve a sense of accomplishment and reduces decision fatigue, which can boost overall motivation to clean.”
Create a Reward System
Reward systems are crucial for recognizing our efforts more than we usually do. “Pairing cleaning with something enjoyable helps create a positive reinforcement cycle,” Dr. Papazyan explains. For instance, you can enjoy a favorite snack while tidying up, play a beloved movie in the background, or plan to meet friends afterward. “This approach makes cleaning more enjoyable and shifts the focus from dread to accomplishment.”
Let Go of the Shame
“While many experts emphasize that a clean house benefits mental health, this advice isn’t helpful for someone already struggling—it just adds to the list of things they ‘should’ be doing,” says Davis. She notes that people often feel ashamed about having a messy home, which can be demoralizing. Instead, reframe cleaning as a way to make your home work better for you. “A clean house isn’t inherently ‘good’ or ‘right’—it’s morally neutral. You’re not a bad person if your home is cluttered,” she says. “But you deserve a space that supports you, even when you’re not at your best.”
Davis recently released a book titled How to Keep House While Drowning, which presents her methods in a concise, accessible format. “I hope it provides both a shift in perspective and practical advice, along with plenty of encouragement,” she says. Many of her followers would watch her videos but not grasp why she approached tasks a certain way. “People often want quick fixes, but I always encourage them to understand the philosophy behind it—this book brings everything together.”
