Make Cleaning Easy with this ADHD Cleaning Checklist

Parenting a child with ADHD comes with many ups and downs and if you’re like most, cleaning bedrooms or maintaining tidy spaces may be a day-to-day uphill battle. In this post, we’ll talk about some things that you can introduce to your child to help them clean and keep things tidy with more ease.

Understanding why cleaning can be difficult for children with ADHD

“ADHD brain” is a real thing. Kids with ADHD might have short attention spans, which can make cleaning tasks a real challenge. Many kids with ADHD also find it tough to plan out effective cleaning strategies due to struggles with executive functioning skills like organization, time management, and prioritization. This can lead to a messy bedroom or living space, which may cause frustration and feelings of being overwhelmed for both you and your child. Kids with ADHD may also struggle with impulsivity, leading them to move from one task to the next without completing anything. This can result in unfinished cleaning tasks or jumping from one area to another and when you throw in being easily distracted and having trouble starting tasks, it’s clear why cleaning can be super tough for some kids with ADHD.

When we think about all of these factors, cleaning can feel like a daunting task. But with the right tools and systems in place, establishing and maintaining a clean living space (even with ADHD) can not only be doable, but it can be easy. Below are some tips to help with cleaning and keeping tidy, specifically for children with ADHD.

Establish clear timelines for tasks and make them visible

Oftentimes, a short attention span, forgetfulness, and executive functioning difficulties as a result of ADHD can make it hard to remember what should get done, or even what day is cleaning day. Instead of focusing energy and effort on remembering, remove the barriers that make it harder to start the cleaning by clearly establishing what gets done and when it gets done with the use of a house cleaning schedule via a calendar.

Whether you use a physical calendar or a digital one like Google calendar, just having a visual aid that shows exactly when cleaning is supposed to be done (and maybe even what specific areas are to be cleaned) can provide so much relief and make it easier to start tasks.

For younger children, you can consider the use of a cleaning chart. You may get a chart that has seven days of the week on it and write “bedroom” under Monday and “bathroom” under Tuesday, for example. …this prevents you from spending so much time on instruction and gives you more time to work on actually helping your child to get going with cleaning. You can decorate the chart with your child’s favorite animated characters or even use their favorite colors.

Research has shown that the use of visual cues for task initiation can  be highly effective for individuals with ADHD. Not only does it provide structure and routine, but it also serves as a reminder for what needs to be done and when. This can help reduce the frustration and stress that often comes with cleaning tasks for those with ADHD. So creating an ADHD cleaning schedule of sorts will not only  benefit the cleanliness of the home or living space, but also improve overall mental well-being.

Create a Cleaning System

Creating a system for cleaning may seem unnecessary, but it can actually make a big difference in the long run.

Why You Need a Cleaning System

Having a system makes the cleaning tasks easier to manage. You can (and probably should) get other family members involved in the household chores as well to make things feel like more of a group effort and group tasks tend to result in things getting done more efficiently. Once you get beyond bedrooms, you can split up whole house chores by area of your home (for example, one child cleans the living room and the other cleans the kitchen) or by task (for example, one child is responsible for vacuuming the entire house and the other is responsible for dusting the entire house while you handle washing dishes).

How to Structure Your Cleaning System

Customizing the system to your child’s specific needs is going to be the real game changer and this can be done in a variety of ways.

Some kids like the satisfaction of checking tasks off of a list as the tasks are completed so for a child like this, you may want to use a standing to-do list so that they can check things off as they complete tasks.

Starting with smaller tasks or a quick task could be helpful. While most might suggest “eating the frog” or doing the most impossible task first to get it out of the way, starting with smaller tasks gives your child an opportunity to experience success very early on in the task and that success can be motivating to move on to the bigger tasks (and not procrastinate).

Some simple strategies include the use of short bursts and the use of short checklists. Short bursts of cleaning can also be helpful. Instead of an hour spent cleaning different rooms, maybe spend 10 minutes clearing the night stands instead.

For bedrooms specifically, your child may benefit from a short room cleaning checklist. This could include putting away toys, making bed and picking up dirty clothes. If that room is tidy after that task is complete, consider it a win and move on to something else.

Another strategy is to play around with the pairing of the frequency of the task and the task itself. For example, putting dirty clothes in the hamper daily probably feels a lot more doable than the washing, drying, folding, and putting away a load of laundry weekly. Getting into the habit of doing something small and doable on a regular basis makes the daunting task of cleaning feel a lot less daunting. It also drastically increases the likelihood of the daily task becoming a micro habit.

At the end of the day, whatever way works best for your child is the best way. Each child is unique and has different preferences, tendencies, and ways of learning. A child’s ability to buy into (fully commit to and believe in) the process (especially if the child is older) is also a really important part of the process.

For that reason, if possible, I encourage you to involve them in the process of creating their own to-do list and finding the best strategies that can help them stay on track.

Systems within Systems

Cleaning systems are a great start to ensuring that the work is getting done, but there may be another layer of systems worth exploring – the system your child has for remembering their reminders. Does your child have a designated spot to write down or store their reminders? Do they prefer visual reminders or auditory ones? Are they more likely to remember something if they are reminded in the morning compared to being reminded at night?

These are all questions worth asking and experimenting with to find what works best for your child. This may involve creating a physical reminder system, such as a whiteboard or sticky notes, or utilizing technology like alarms and calendar reminders.

It’s important to keep in mind that these systems may also change over time as your child grows and develops new habits and preferences. So don’t be afraid to revisit and adjust the systems as needed.

Create a Cleaning Process or Cleaning Routine

Once you establish your system, it’s time to put a process in place. Think of the cleaning system like the design for a garden: just like a gardener plans the layout of the garden, selects the types of plants to grow, and determines maintenance schedules, a cleaning system establishes the overall framework for cleaning tasks. It defines what areas need attention, when they should be cleaned, and what methods or tools to use.

The cleaning process is like the actual gardening tasks. In the garden, there are different tasks like weeding, watering, pruning, and fertilizing. These tasks, when they are put together, make up the ongoing process of maintaining the garden. Similarly, the cleaning process involves specific actions such as dusting, vacuuming, mopping, and organizing, which are all tasks that are completed according to the plan established by the cleaning system.

Just as a well-designed garden requires both careful planning and consistent maintenance tasks to thrive, a clean and organized space relies on a structured cleaning system and the systematic execution of cleaning processes.

Let’s talk about some simple strategies that you may want to include in your cleaning process or routine.

Designate Cleaning Days

To maintain a clean and organized space, it’s helpful to designate specific days for cleaning. This could mean setting aside one day of the week for a deep clean or breaking up tasks throughout the week into smaller chunks. The key is to establish a consistent schedule that works for you and your family’s needs.

Having designated cleaning days helps to create a sense of structure and accountability, making it easier to stick to the plan and stay on track with your cleaning routine. It also ensures that all areas of the space are given equal attention, instead of just focusing on the most visible or urgent tasks.

Detailed Checklists

Whether tasks are daily, weekly, or monthly, cleaning feels like a large task. The use of checklists can be a really effective way of creating a cleaning process. You can make a list of monthly tasks (like  cleaning windows or deep cleaning the fridge) and spread them out over a few days. You can also create a weekly checklist, breaking down tasks by day (like wiping down surfaces on Mondays and dusting on Wednesdays).

Having detailed checklists helps to eliminate any guesswork and ensures that no task is forgotten or overlooked.

For younger children, a detailed checklist may be too much. To go along with the cleaning chart mentioned earlier in the “systems” section, you may consider using a chore chart (also called a cleaning chart) with visual aids. If you created a weekly cleaning chart for specific days with “bedroom” under Monday, your Monday chore chart may list organizing books and toys, hanging up clothes, emptying the trash, and bringing dirty laundry to the laundry room. These are tasks that, if done weekly, won’t take much time.

Setting Realistic Expectations

It’s important to set realistic expectations when it comes to cleaning. Instead of focusing on cleaning the whole house or whole bedroom once per week (which can take a lot of time and feel overwhelming), you can instead shift to cleaning certain areas on specific days. The name of the game here is to break the big task down into smaller weekly tasks or daily tasks.

Next time cleaning day comes around in your house, give this speed cleaning checklist a try.

Sample ADHD Cleaning Checklist

Daily Tasks (Personal Space – Bedroom/Bathroom)

1. Make Bed: Straighten sheets, fluff pillows, and make bed neat and tidy.
2. Pick Up Clutter: Put away clothes, shoes, and personal items in designated spots.
3. Clear Surfaces: Remove any clutter from desks, dressers, and nightstands.
4. Wipe Down Surfaces: Quickly wipe down surfaces such as desks, dressers, and bathroom counters to remove dust and spills.
5. Hang Up Towels: Hang towels neatly after use to allow them to dry properly.
6. Put Dirty Clothes in Hamper: Place dirty clothes in the laundry hamper or designated laundry area.
7. Empty Trash Bin: Dispose of any trash in bedroom or bathroom bins.

Weekly Tasks (Personal Space/Whole Home)

1. Dust Furniture: Dust surfaces including shelves, desks, dressers, and other furniture in bedroom.
2. Vacuum or Sweep Floors: Vacuum carpets or sweep hard floors in bedroom and other designated areas.
3. Change Bed Linens: Strip bed of dirty linens and replace with clean sheets and pillowcases.
4. Clean Mirrors: Use glass cleaner to wipe down mirrors in bedroom and bathroom.
5. Organize Closet: Neatly fold clothes, arrange shoes, and declutter closet space.
6. Assist with Whole Home Cleaning: Contribute to household cleaning tasks such as dusting common areas, vacuuming the living room, or cleaning shared bathrooms.
7. Clean Drop Zone: Organize and tidy up the drop zone area, ensuring items are put away in their designated spots.

Monthly Tasks (Personal Space/Whole Home)

1. Deep Clean Surfaces: Wipe down surfaces with disinfectant cleaner to thoroughly clean and sanitize bedroom and bathroom.
2. Clean Baseboards and Corners: Use a damp cloth to wipe down baseboards and corners in bedroom.
3. Wash Windows and Window Sills: Clean windows and window sills in bedroom and bathroom to remove dirt and grime.
4. Rotate Seasonal Clothing: Sort through clothes and store or donate items no longer needed for the current season.
5. Deep Clean Bathroom: Assist with deep cleaning tasks in shared bathrooms such as scrubbing shower, bathtub, and toilet.
6. Help with Whole Home Organization: Assist with organizing common areas, sorting through items, and decluttering shared spaces.

The “drop zone” serves as a designated area where items like keys, backpacks, or jackets are placed upon entering the home. It helps keep these items organized and prevents clutter in other areas of the house. Regularly tidying up the drop zone ensures it remains functional and clutter-free.

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