Cleaning With ADHD & Other Neurodiversities

By Max

Cleaning can be super overwhelming, even on your best days.

Around 4.4% of all American adults have been diagnosed with ADHD. Which doesn’t seem like a lot, right? But, that’s around 9 million or so people. That aside, how do you handle cleaning as an adult with ADHD, Autism, and other neurodiversities? I am writing this post a little more ADHD specific, since I have more experience with it, but it can easily apply to others as well and be adapted to fit your life styles.

Lets start by asking ourselves…

Why is cleaning hard for me?

Is it the number of tasks? Is it the shear workload? Do you get overstimulated? Do you have limited mobility? Take some time to sit down, think, and pinpoint which part about cleaning is the hardest for you.

As a personal example, for me the hardest task is actually motivating myself to get up now that I live alone. There are no repercussions for me, other than maybe some emotions now that I have no other people here. That was a huge thing to adjust to, especially with my lifestyle. I also struggled with seeing the number of tasks written down in a huge list. It’s daunting. Try breaking it down by room first and see which room you think has the least that needs to be done to be finished. Many sources online also suggest to set a certain time frame for each room or task, so you don’t work on it too long and get burnt out and/or frustrated.

So, how do I clean?

Anne’s Method & Tips:

• Do the ten minute rule concept. Clean for ten minutes. Set timer. Do not go over ten minutes. Do not go under ten minutes. Do that in the morning, or when you wake up and in the evening, or before bed. Start with trash first, always!
• Do not clean without music or podcast or some kind of sound, if you enjoy sound.
• Pick one space to do. Don’t try to do everything at once. One space at a time helps reduce the stress of cleaning.
• Start laundry after addressing the trash. You can start a load of laundry when you start cleaning, and then switch it to dryer after. Then it’s ready later, and you don’t have to worry about starting a new task an hour or more later.
• Always set a timer for laundry.
• Baking soda, vinegar, hot water, and dawn dish soap can clean almost anything.
• Scrub Daddy/Mommy comes in different styles and textures for different cleaning needs. It’s worth investing in good cleaning supplies, especially if you enjoy their scent.

Max’s Method & Tips

I tend to start with cleaning my main area first! Usually my desk, but straightening it up gives me space to set stuff I don’t have a place for yet, or makes me feel a little fresher and less cluttered. I start with paper trash and things like cans, food packaging, etc. that may have been left out. I bounce between my kitchen and living room, since they’re open and only separated by a small counter top.

• Clean your surfaces first (desks, tables, countertops, etc.) that way any crumbs and stuff can be swept into the floor and swept up later when you’re ready!
• Dawn dish soap and vinegar really do go a long way.
• Woolite is great for cleaning up your couch smells if you have pets or have stains on it.
• If you don’t wash your sheets super often or forget to, a little bit of disinfectant spray and some good smelling room spray or perfume can go along way. I usually spray my blankets and then make my bed and let it stay like that for a few hours before I go to bed so I feel a little fresher when I just don’t have the energy to wash them.
• My general process is my space, surfaces, bed, and then I re-analyze what needs to be done next.

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This post was originally created by Max, on September 25th, 2022 in The Homeschooler’s Chat Discord server, and edited by Anne. Learn more about Max and Anne on our About Us page. Cover photo by Precious Plastic Melbourne on Unsplash.