My Top 10 ADHD Cleaning Hacks
Do you find cleaning hard to start — or even harder to finish?
You’re not alone. Many of us with ADHD (or ADHD-like tendencies) find housework overwhelming. It’s not about laziness — it’s the endless steps, decisions, and distractions. One minute you’re wiping the kitchen counter, and the next you’re sorting through a drawer of batteries and birthday candles wondering where the time went!
Over the years, I’ve found a few realistic tricks that make cleaning easier and even quite satisfying. Here are my Top 10 ADHD Cleaning Hacks to help you stay focused and make your home feel calmer — without the chaos.
1. Set a timer – Always
Forget perfection. Set a timer for 10 or 15 minutes or even 5 minutes and just start. The time limit removes pressure, and once you begin, you’ll often find the motivation to keep going. Short bursts of focus — just like in the FlyLady system — really do make a difference.
2. Use a basket or tray for each room
Running between rooms is a distraction trap! Keep a basket or tray with you, pop in anything that belongs elsewhere, and only put things away after you’ve finished that space. It keeps your attention (and your body) in one place.
3. One task or one surface at a time
As Flyl;ady says 'focus makes me fabulous' Don’t try to tackle the whole house. Pick one small task and do it completely. Finishing one area gives you that satisfying little hit of dopamine that says, “I did it!”. Break larger tasks down into multiple smaller tasks so you can work at them 15 minutes a time.
4. Music, podcasts or videos
Make cleaning feel less like a chore. Play upbeat music, listen to a podcast, or pop on one of my Clean With Kate YouTube videos so it feels like we’re cleaning together. Cleaning with a virtual cleaning buddy is called 'Body Doubling' and it's amazing how much faster the time goes.
5. Visual reminders & simple To-Do Llsts
Sticky notes, whiteboards, or a short to-do list can make all the difference. Write down just three to six small tasks — for example:
- Empty the dishwasher
- Wipe the bathroom sink
- Start a load of laundry
Keep your list visible and tick off as you go. Start with small wins. Using a timer and racing the timer makes it more fun. Seeing your progress builds momentum without overwhelming you.
6. Do the ‘Just Three Things’ rule
If you feel stuck or are lacking in motivation, this can be a great way to get moving. Pick three daily tasks that you want to accomplish. for example, it might be morning routine, a load of laudry and an evening routine.
You can also apply this rule to decluttering or tidying. Pick three things to put away, three things to throw away, and three things to tidy. It’s quick, simple, and instantly reduces visual clutter — ideal when you don’t know where to start.
7. Create cleaning zones
If you follow the FlyLady system like I do, you’ll love zones. They give your week structure and stop that “where do I even begin?” feeling. Each week has a focus for detailed cleaning, and you only tackle one area of the house at a time — perfect for ADHD brains that thrive on clear boundaries.
8. Keep cleaning kits handy
Avoid wandering off for supplies (we’ve all done it!). Keep a small cleaning caddy in each area of the house — bathroom, kitchen, living room — with just the basics: cloths, spray, and a duster, or at least one upstairs and one downstairs. Keep them within easy reach as you are much more likely to grab them and just clean for 5 minutes when the urge takes you. It makes quick cleaning so much easier.
9. Reward yourself
ADHD brains love dopamine — so give yourself a reason to smile at the end! A cup of tea, five minutes on your phone, or lighting a favourite candle can make all the difference. Ticking off items on your to do list also gives you a dopamine hit. Sometimes I write things on my to do list after I have done them just so I can get that dopamine hit, when i tick them off.
10. Done Is Better Than Perfect
Your home doesn’t need to be spotless — just functional and calm. Progress over perfection, every time. “Clean enough” is a win worth celebrating.
✨ Final Thoughts from Kate
If you’ve got ADHD or just a distractible mind, cleaning doesn’t have to be a battle. Start small, keep it simple, and celebrate each win — even wiping the sink counts!
You’ll find loads more realistic ADHD cleaning routines and cleaning motivation over on my YouTube channel Clean With Kate including real-time Clean With Me videos to help you stay focused and make progress, one task at a time.
I also have a podcast of my best ADHD clean with me sessions and cleaning hacks that work where you can clean along with me while I talk you through it and share lots of cleaning tips and hacks that make cleaning easier, fun and more rewarding, along the way