How Do I Keep Up with Housework When I Have ADHD? 

Managing housework with ADHD can be challenging due to difficulties with focus, task initiation, and organisation. Tasks like cleaning, tidying up, and maintaining an organised home can feel overwhelming, especially when it seems like there is always something else demanding your attention. However, with the right strategies and systems in place, you can stay on top of housework without the stress and frustration. 

Here are some ADHD housework tips to help you keep your home organised and reduce the overwhelm: 

Create Cleaning Routines 

 Establishing consistent cleaning routines is key for staying on top of housework. Break tasks down into daily, weekly, or monthly cleaning activities to ensure nothing gets missed. For example, dedicate 15 minutes each day to tidying up, and reserve weekends for deeper cleaning. A routine helps reduce decision fatigue, as you will know exactly what needs to be done each day. 

Prioritise Tasks 

 Task prioritisation is crucial when managing housework with ADHD. Focus on the most important or urgent tasks first, like washing dishes or taking out the trash, and leave less pressing chores for later. To keep yourself on track, create a list or use a timer to stay focused on one task at a time. Tackling one thing at a time will help prevent overwhelm and make the process more manageable. 

Use Timers for Focus

Using a timer can help break down housework into short, manageable bursts. Set a timer for 10 to 15 minutes, focus on one task, and then take a short break. This strategy, similar to the Pomodoro technique, helps maintain focus and makes cleaning feel less like an endless task. 

Delegate and Ask for Help 

If possible, share the workload with others in your household. Asking for help with chores or delegating tasks to family members can make it easier to stay on top of housework without feeling overwhelmed. Remember, it is okay to ask for support, especially when managing ADHD housework. 

Declutter Regularly  

One of the biggest challenges with housework is managing clutter. Regularly declutter your home by donating or throwing away things you no longer need. Fewer items mean less to clean and organise, making it easier to keep your space tidy. Start small, focusing on one room or area at a time, and gradually reduce clutter over time. 

Set Realistic Expectations 

Understand that some days will be more productive than others. It is important to set realistic expectations and accept that you may not be able to get everything done in one day. Focus on progress, not perfection, and celebrate small victories, like getting through the dishes or wiping down counters. 

With these ADHD housework tips, you can develop cleaning systems and routines that work for your unique needs. Task prioritisation, cleaning routines, and simple strategies like using timers can make housework more manageable and less overwhelming. 

If you need further guidance on clutter management or establishing effective routines, visit providers like ADHD Certify for expert support. 

For a deeper dive into time management strategies, read our complete guide to Time management and organisation.