ADHD cleaning hacks: Practical tips for home organization
Some cleaning and home organization tips for people with attention deficit hyperactivity disorder (ADHD) include breaking down the task, listening to music or a podcast while cleaning, and trying body doubling.
Everyone experiences ADHD differently, but some people with the condition have difficulty focusing on repetitive tasks like household chores and cleaning.
Over time, these tasks may build up and become a source of discomfort, distress, or anxiety.
This article explores some cleaning and home organization tips for people with ADHD, as well as treatments for ADHD.
This article includes quotes that describe personal experiences. It is important to note that every person’s experience is unique and influenced by many factors, but these quotes may help add context to what it is like to live with certain conditions or health experiences.
People with ADHD may want to try
The exact steps a person takes may vary. For example, some people may use a tumble dryer rather than a clothes horse to dry their laundry. Additionally, people may want to break this task down into even smaller steps, if that feels more manageable.
People can also try starting with tasks that involve one small thing, such as washing up just one plate or folding one pair of jeans. Once they start, they may find it easier to get into a rhythm and end up completing the task altogether.
Individuals with ADHD may experience problems with executive function, making it difficult to plan, analyze, organize, schedule, and complete tasks.
In addition to breaking down tasks, people with ADHD may find organization tools, like apps, planners, and scheduled reminders useful.
A range of digital and analog tools are available to help with organizing and scheduling chores. A person might want to use them to:
People may want to try labelling storage containers to make organizing easier and clear for everyone in the home.
To initially implement this system, a person may want to set aside time to work out what types of items they want to keep in which storage containers, cupboards, or drawers.
It may be useful to then break down the task further into gathering specific types of items or organizing specific storage containers, cupboards, or drawers at a time.
People may want to prioritize keeping items that they use often, such as surface cleaning products and washing up liquid, in an easily accessible place, like at the front of a cupboard or within reach on a countertop.
“I find labels often help. They create a universal system for everyone in the home to follow. No one can question where something belongs or where to find it if labels are used.”
“Many people don’t put items away because they don’t know where things should go. If there is a system to follow, people are more likely to put items back.
For example, create a place to store similar items together: gather cleaning supplies and put them in one place, gather toys and put them in one place, and gather craft supplies and put them in one place.”
A 2025 systematic review suggested that listening to music may help improve attention, reading comprehension, and motor control while reducing negative mood in people with ADHD. However, it may have a negative effect if a person is performing complex tasks, and further research into the topic is needed.
Additionally, listening to background noise, like music or a podcast, may help to prevent feelings of boredom while a person does repetitive cleaning tasks. This could make it easier for people with ADHD to complete household chores that they find boring.
Another way to combat boredom while doing repetitive chores is turning them into a game, secret mission, or sidequest.
While this method might not be for everyone, allowing the imagination to take over may make cleaning the home feel more engaging.
Body doubling refers to doing potentially boring or annoying tasks in the presence of another person. People might body double in the same physical space, helping each other with similar tasks, or they might body double virtually, doing similar tasks in separate living spaces while on a video call together.
The Attention Deficit Disorder Association notes that while there is no scientific research to assess its efficacy, many people with ADHD find body doubling a useful technique for completing tasks.
Since ADHD can
It may be useful for people to periodically review which items they use most frequently and which items they might not interact with at all. A person might decide to offer items they no longer use to loved ones. Alternatively, they could sell, donate, or recycle them.
If a person is having difficulty with impulsivity, they may want to consider speaking with a healthcare professional for further support and advice.
Additionally, people may find it tempting to buy lots of different cleaning products when they set aside time to organize their home. Often, the same cleaning products are suitable for multiple chores.
For example, manufacturers may make separate surface cleaning products for kitchen and bathroom countertops, despite the active ingredients being very similar, if not the same.
“Acquire fewer things. Keep your home simple. Instead of having 20 pairs of jeans, aim for 10. Instead of keeping supplies for every possible craft project, choose one or two favorite crafts and let go of the rest.”
Doctors
Researchers are currently exploring other potential treatments for ADHD including neurofeedback and cognitive training. Cognitive training refers to improving specific cognitive functions, such as memory or attention, by repeatedly doing an activity or program over the course of several weeks.
People may want to consider speaking with their doctor about which ADHD treatments may be most suitable for them.
People with ADHD who are having difficulty with finding the motivation to do household cleaning and chores may want to try techniques like breaking down tasks, listening to music while cleaning, and body doubling.
A person may want to consider speaking with a healthcare professional if they are finding their ADHD and daily responsibilities difficult to manage.