How to use checklists and reminders to manage multi-step chores (ADHD)Â
For people with ADHD, managing multi-step chores like cleaning, cooking, or laundry can feel like an overwhelming challenge. The difficulties with organising tasks, maintaining focus, and following through on each step can lead to unfinished chores and increased stress. However, using checklists and reminders can be an effective strategy to manage these tasks. According to NHS guidance on ADHD, external supports such as checklists and reminders help individuals with ADHD stay focused and organised, reducing cognitive load and preventing frustration.
Why multi-step chores are hard with ADHD
ADHD affects key executive functions like working memory, task initiation, and attention control, making it difficult to keep track of the multiple steps involved in a chore. According to the ADHD Evidence Project (2025), people with ADHD often struggle to plan and sequence tasks, which can lead to missed steps or abandonment of tasks mid-way. The NICE ADHD guidelines (NG87) recommend using structured supports like checklists, reminders, and visual cues to help individuals stay on track with multi-step chores.
How checklists and reminders help manage multi-step chores
Clear task breakdown
Checklists allow you to break down a complex chore into smaller, more manageable steps. This makes it easier to stay organised and focused on one task at a time.
Reduce mental clutter
Writing down tasks or setting reminders offloads the mental effort needed to remember every step. This can prevent overwhelm and increase task completion.
Maintain focus
Checklists and reminders serve as visual or auditory cues that help maintain focus and reduce distractions. The structure they provide makes it easier to follow through on tasks.
Track progress
Crossing off completed tasks on a checklist gives a sense of accomplishment and can help maintain motivation throughout the chore.
Consistency and routine
Using checklists and reminders consistently creates a predictable routine, helping to establish long-term habits for completing household chores.
The NHS ADHD Taskforce Report (2025) highlights the importance of external tools and support in managing ADHD-related difficulties, and checklists and reminders are an effective, practical solution.
Takeaway
Checklists and reminders are valuable tools for managing multi-step chores with ADHD. By breaking tasks into smaller steps, offloading mental effort, and providing visual or auditory cues, these tools can help improve organisation, reduce stress, and increase task completion.
