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Why is cleaning so hard when you have ADHD? 

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Updated
ByMy Patient Advice
Author: Dr. Rebecca Fernandez, MBBS

If you live with ADHD, cleaning and keeping organised can feel like climbing a mountain that others barely notice. According to NHS England’s ADHD Taskforce (2025), many adults with ADHD struggle with daily routines because of executive function difficulties, sensory overload, and emotional burnout, not laziness or lack of care. 

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The science behind the struggle 

Research published in PubMed (2025) shows that ADHD affects executive functions such as planning, task initiation, and time perception. These skills are crucial for household organisation. When they falter, chores can feel overwhelming before they even begin. At the same time, dopamine regulation issues make repetitive or low-stimulation activities like cleaning feel unrewarding, fuelling procrastination. 

Many adults also experience sensory overload in cluttered environments. Studies in Frontiers in Psychology and NHS taskforce data report that the visual and physical stimuli of cleaning can trigger avoidance or perfectionism. As a result, people may freeze, overthink, or abandon the task halfway through. 

Practical help from NHS and NICE 

NICE guidance (NG87) recommends psychoeducation, coaching, and environmental modifications to support daily living skills. The East London NHS Trust Adult ADHD Support Pack (2025) suggests strategies like “body-doubling” (doing chores alongside someone else), breaking tasks into short timed blocks, and using visual reminders to maintain consistency. 

Cognitive behavioural therapy (CBT) techniques, such as reducing perfectionist thinking and self-criticism, have also been shown to improve motivation and follow-through (Oxford CBT, 2024). NHS occupational therapists increasingly use sensory-friendly routines and adaptive tools to reduce fatigue and frustration at home. 

Creating routines that work for you 

Experts agree that consistency matters more than perfection. Establishing a small, repeatable cleaning schedule, rewarding progress, and asking for help can make routines feel lighter and more sustainable. Services such as ADHD Certify can also provide assessment and guidance for those who need structured support while waiting for NHS pathways. 

Takeaway 

Cleaning is not just about discipline when you have ADHD. It is about managing executive function, emotions, and energy in ways that work for your brain. With evidence-based tools, realistic routines, and self-compassion, it is possible to keep your space calm without burning out. 

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Dr. Rebecca Fernandez, MBBS
Author

Dr. Rebecca Fernandez is a UK-trained physician with an MBBS and experience in general surgery, cardiology, internal medicine, gynecology, intensive care, and emergency medicine. She has managed critically ill patients, stabilised acute trauma cases, and provided comprehensive inpatient and outpatient care. In psychiatry, Dr. Fernandez has worked with psychotic, mood, anxiety, and substance use disorders, applying evidence-based approaches such as CBT, ACT, and mindfulness-based therapies. Her skills span patient assessment, treatment planning, and the integration of digital health solutions to support mental well-being.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the author's privacy. 

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