Sorting through the clutter can be daunting for anyone, but for neurodiverse people it can feel impossible.
In this blog post, we’ll share some tips for organizing and cleaning your home with ADHD or are neurodiverse.
Whether you’re just starting to tackle the mess or you’ve been struggling with it for years, we hope these tips will help make your life a little bit easier.
How to Handle Cleaning and Organization with ADHD
If you have ADHD or otherwise are neurodiverse, cleaning and organization can be overwhelming tasks.
Here are some of our best tips for cleaning and organizing if you are neurodiverse.
1. Create a List
This will help you stay on track and avoid getting overwhelmed. Make sure to include both big and small tasks so you can break the work down into manageable chunks.
Not sure what to put on your list? Here’s a list of tasks that will help you keep your house clean and tidy, and stay focused while you’re doing it:
- Make your bed as soon as you get out of it in the morning. This will give you a sense of accomplishment right off the bat, and it will make your bedroom look neater.
- Do one load of laundry each day. You can put it in the washing machine before you take your shower, and then hang it up to dry while you’re getting ready for the day.
- Wash the dishes as soon as you finish using them. Don’t let them pile up in the sink – that’s just too overwhelming.
- Declutter for five minutes each day. Pick up anything that’s out of place and put it away. This will help keep your house from feeling cluttered and chaotic.
- Vacuum or sweep the floor every day. Hair, dust, and dirt build up quickly, so it’s important to keep on top of this chore.
2. Make a Cleaning Schedule – and Stick to It
Let’s face it, keeping a clean house is not always easy – especially if you are neurodiverse. It can be hard to stay focused on the task at hand, and even more difficult to find the motivation to get started in the first place.
However, there are some simple steps you can take to make the process a bit easier.
One of the most important things you can do is to make a cleaning schedule – and stick to it. Dedicate certain days of the week to specific tasks, such as dusting or vacuuming.
Set a timer for each task and make sure you focus all of your energy on completing it before moving on to the next thing. It may seem like a lot of work at first, but once you get into the habit it will become second nature. And who knows, you might even start to enjoy it!
3. Break Each Cleaning or Organizing Task into Smaller, More Manageable Steps
One way to make cleaning and organizing more manageable is to break each task into smaller, more manageable steps.
For example, rather than trying to tackle the entire kitchen in one go, start with the sink. Then move on to the countertops, the stove, and so on.
Dedicating just a few minutes to each task can help you stay focused and avoid getting overwhelmed. And before you know it, your house will be clean and tidy!
4. Have a Timeframe for Completing Each Task
There are some simple things you can do to help get your house in order. One of the most important things is to have a timeframe for each task.
For example, set a timer for 30 minutes and spend that time cleaning the kitchen. Once the timer goes off, move on to another task. This will help you stay focused and avoid getting overwhelmed. Another helpful tip is to break down each task into smaller steps.
For example, if you need to vacuum the entire house, break it down into smaller tasks like vacuuming one room at a time. By taking things one step at a time, you can complete the entire task without getting overwhelmed or lost in the process.
With a little planning and effort, even the most cluttered house can be cleaned and organized.
5. Create Designated Spaces for Everything
It can be hard to keep things tidy when you are neurodiverse, but having designated spaces can help.
By giving everything a “home,” you can reduce the clutter and chaos that can make cleaning so overwhelming. For example, create a space for incoming mail by setting up an inbox near the door.
Keep a laundry basket in each bedroom so that clothes can be easily transported to the washing machine. And consider investing in some stylish storage solutions for items that tend to cause clutter, like books, magazines, and toys.
6. Try Color Coding
Color coding is another simple “hack” you can try to help you stay on track.
For example, you could designate one color for school supplies, another for clothes, and another for electronics. This system can help you quickly identify what goes where, which can save a lot of time and frustration.
Additionally, it can help to put your belongings in clear containers so that you can see what’s inside at a glance. This way, you’re less likely to misplace something or forget where you put it.
7. Do Your Best to Ditch Clutter
Let’s be honest, we all have a little clutter in our lives. Whether it’s a growing pile of laundry, a desk full of paperwork, or a junk drawer crammed with miscellaneous items, we all have something that we could stand to declutter.
But for neurodiverse people, clutter can be more than just a minor annoyance. It can be a major source of stress and distraction. That’s why it’s important to do your best to declutter your home, particularly areas where you spend a lot of time.
Not only will this help you keep your house clean and tidy, but it will also allow you to stay focused and organized. So next time you’re feeling overwhelmed by clutter, take a few minutes to declutter your space. You’ll be glad you did.
8. Use Labels to Organize Your Cabinets, Closets, and Drawers
One way to stay organized and help yourself out is to label everything. Put labels on your cabinets, closets, and drawers so you know where everything goes. That way, when you’re cleaning up, you can just put things away in the right place without having to think about it too much. This will help you to stay focused and get your house clean in no time.
9. Invest in Storage Containers and Organizers that Fit Your Needs
Storage containers and organizers can help you keep your house in order. They come in a variety of shapes and sizes, so you can find ones that fit your needs. Label them clearly so you know where everything goes. These tools can help reduce the amount of time you spend looking for things.
10. Take Short Breaks as Needed, but Do So Mindfully
It’s easy to get overwhelmed when you’re trying to clean your house. There are so many things to do and it can feel like you’re never going to get finished. If you are neurodiverse, it can be even harder to stay focused on the task at hand.
One way to help yourself stay on track is to take short breaks as needed, but be mindful about how you use those breaks. For example, instead of sitting down and watching TV, take a few minutes to walk around the block or call a friend.
Use your break as an opportunity to do something that will help you relax and recharge, so you can get back to work with fresh energy. And whatever you do, try not to lose track of time and let that short break morph into a lengthy hiatus where you end up starting some other task entirely!
By taking breaks mindfully, you can help yourself stay focused and get the job done.
11. Don’t Be Afraid to Ask for Help When You Need It
Asking for help can be difficult. We’re taught to be independent and self-sufficient, and admitting that we need assistance can feel like a failure.
But when it comes to managing neurodiversity, asking for help is essential. Housework can be overwhelming for anyone, but if you have neurodiversity, it can be especially challenging to stay focused and on task.
If housework is starting to feel like an insurmountable challenge, reach out to friends or family members who might be able to help you with specific tasks or who can provide moral support.
There’s no shame in admitting that you need a little extra help, and your loved ones will likely be happy to pitch in. In addition, there are many professional cleaning services that can take some of the burden off of your shoulders.
Once you have some help with the housework, you’ll be able to focus on other areas of your life. Asking for assistance is a sign of strength, not weakness, so don’t be afraid to reach out when you need it.
12. Celebrate Your Successes, No Matter How Small
Everyone deserves to celebrate their successes, no matter how small they may seem. A sense of accomplishment is essential for motivation and self-esteem, so it’s important to take the time to recognize your achievements.
For neurodiverse people, this can be challenging, as day-to-day life can often feel like a series of challenges.
However, it’s important to stay focused on your goals and remember that even small victories are worth celebrating.
Something as simple as taking the time to tidy up your house or completing a small organization task in your pantry can be cause for celebration.
By taking the time to acknowledge your achievements, you can stay motivated and focused on your goals, regardless of the challenges you face.
13. Consider Executive Functioning Coaching
The previous dozen tips can help get you on the right track when it comes to maintaining a cleaner, more organized mindset and life – but let’s face it. It’s not a one-size-fits-all situation.
Therefore, you shouldn’t have to rely on cookie-cutter tips to help you succeed.
One of the best ways to develop a more organized mindset is to work with an executive functioning coach. Coaching can address your underlying issues and the challenges presented by a lack of cleanliness and organization.
Consider reaching out to one of the Life Skills Advocates coaches to find out more about what the EF coaching programs might be able to offer you.
Final Thoughts
If you have any kind of neurodiversity, or live with someone who does, you know that cleaning and staying organized can be a real challenge.
But it’s not impossible!
These tips should help get you started on the path to an orderly home. Have any of your own helpful hints? Please share them in the comments below!
Further Reading
- Rebekah Pierce: What is ADHD Masking?
- Rebekah Pierce: Hyperfixations & ADHD: What You Need to Know
- Amy Sippl: 7 Organization Skills to Teach Your Teen
- WebMD: 11 Things That Make Adult ADHD Worse