How to schedule maintenance tasks (filters, lightbulbs, etc.) in ADHD 

If you forget to replace filters, fix light bulbs, or do other routine home maintenance, you are not alone. For adults with ADHD, time-blindness, executive dysfunction, and working memory gaps can make it difficult to track infrequent or invisible tasks. According to NICE guidance (NG87), structured routines, visual reminders, and external support are essential tools for improving everyday organisation and follow-through. 

Why maintenance tasks slip through the cracks 

The NHS Adult ADHD Support Pack (2025) notes that ADHD often affects prospective memory, the ability to remember to do something later. Because tasks like changing filters or checking out lightbulbs do not create immediate feedback, they easily fall off the radar. The Royal College of Psychiatrists explains that visible cues, repetition, and accountability systems can compensate for this gap, making reminders part of the environment instead of relying on memory alone. 

Scheduling strategies that work 

Experts recommend pairing practical structure with cognitive and technological supports: 

• Use visual anchors, link maintenance to existing routines (e.g., check out smoke alarms on the first Sunday of the month). 

• Set layered reminders, use multiple prompts: phone alarms, smart speaker alerts, and sticky notes. 

• Make it visible, post a simple household calendar or to-do board where you’ll see it daily. 

• Batch and automate, dedicate one “maintenance morning” each month or use apps that track recurring tasks (like Todoist or Tiimo). 

Recent studies summarised by AudHD Psychiatry UK and PsychCentral showed that habit stacking (pairing maintenance with existing habits) and time-blocking significantly improve consistency for ADHD brains. 

Building habits, not pressure 

Behavioural and CBT frameworks, as referenced in Frontiers in Psychiatry (2024), highlight that habit formation depends on emotion and reward as much as intention. Reinforcing completion, even with small rewards or self-praise, helps new routines “stick.” Occupational therapy models also recommend simplifying your environment (keeping tools together, storing replacements visibly) to lower activation barriers. 

When structured support helps 

If forgetfulness or maintenance backlogs lead to stress or tension at home, structured behavioural coaching can help. Programmes like Theara Change teach ADHD-specific strategies for habit-building and accountability. For diagnostic or medication support, ADHD Certify provides clinical assessments following NICE NG87 standards. 

Takeaway 

Home maintenance does not fail because you are careless; it fails because ADHD makes “later” feel invisible. By combining habit anchors, reminders, and visible systems, you can turn irregular chores into predictable habits. As NHS and RCPsych guidance emphasise, the structure is self-care, not self-criticism.