The ADHD Cleaning Schedule for Busy Moms: Boost Productivity

In this article, I will go through an ADHD-friendly solution for a cleaning routine that isn’t tedious and gives a good balance of hyper-focus and “good enough.” By implementing this efficient and straightforward ADHD cleaning schedule designed explicitly for ADHD moms, you can bring a sense of order and harmony to your home by doing daily little touches.

Maintaining a clean and organized home can be challenging, especially for busy and working ADHD moms! When I started working full-time and coming home every night at 8 pm, the drag of trying to do some extra cleaning was a battle between: “I’m tired, I’m done for the day” versus “I SHOULD tackle that mountain of laundry and mop my sticky floors.” It has always been a balancing act of wanting to be a productive mom mixed with a LARGE sprinkle of guilt.

Common Misconceptions of ADHD Moms and Cleaning Schedules

There are a lot of common misconceptions about ADHD moms and cleaning. Firstly, we can be viewed as lazy, messy, or not caring about cleanliness. My whole life, I’ve defined myself as a chaotic and disorganized person. Even though my mind was always occupied and stuck on the number of things to clean or get done, I couldn’t bring myself to “do the thing.”

ADHD is a neurodevelopmental disorder that affects attention, organization, and impulsivity. This can hinder staying on top of more challenging cleaning tasks. Still, it does not mean we’re lazy!

Growing up and being told that I “need to try harder” or “be more disciplined” are the usual neurotypical practices that ignore the neurobiological basis of ADHD. ADHD is not simply a matter of willpower or discipline. We require various strategies like medication, therapy, and extra support to effectively manage symptoms and the attainability that may impact cleaning routines.

Why Are ADHD Moms So “Messy” with their Cleaning Schedule?

Living with ADHD brings its own set of unique strengths and struggles, but we are masters of creativity and quick thinking. We can be full of boundless energy, especially when we can identify systems that work for us. Although there certainly are moments when focus and organization might seem like distant dreams, especially when you’re a mom with many things on your plate! I understand entirely and know the frustration of seeing mess piling up and feeling like you’re swimming against the tide.

Check out this helpful article on time management for busy moms with ADHD.

Best Tips for an ADHD Cleaning Schedule

A super simple weekly cleaning schedule tailored to ADHD moms will be highly effective! There were many times when I would look through Pinterest and YouTube for inspiration for a cleaning routine, and although they’re lovely and most likely practical, they may not be suitable for the ADHD brain.

With a well-planned and structured ADHD cleaning schedule, you can keep your home tidy and create a stress-free environment even when life and its daily obstacles happen! There is still a way to go through the motions of where our minds can take us and maintain the warm and peaceful home we deserve.

This comprehensive and enjoyable weekly cleaning routine is tailored specifically to meet the needs of ADHD moms and families, ensuring you can quickly go through the list yet be efficient with time without overwhelming your already busy schedule.

For more insights on how moms with ADHD are uniquely wired, check out my article on Moms with ADHD: The Beginner’s Guide.

Main Features to Consider For an ADHD Cleaning Schedule

One Task Only

When dealing with ADHD, we have to remember that we tend to hyperfocus, and if we have a massive goal with a bunch of tasks in it, we will get overwhelmed, and our energy will run out. Sticking to a straightforward job and area daily will help maintain a clean home.

We have 1-2 goals in mind, which could be JUST the bathrooms or JUST wiping down surfaces. That way, it’s not so daunting when our energy runs out, or it’s not so mentally overwhelming before we do it. Keep it light and straightforward, and you’ll be able to tackle it in your 15-minute timer!

The “One Laundry a Day” Rule

One thing about me is that if I don’t see something, it’s not there, and because of this, laundry, in particular, piles up. It gets overwhelming when you want to tackle laundry all in one day and stop halfway into folding. Then, having partially unfolded and folded piles of everyone’s clothes – in my case, all over the couch.

Try doing one laundry a day and sticking to one kind only. For example, the only laundry you should do is JUST the bedding, your eldest child’s clothes or towels. This is so that when you’re done with that one load, you fold it into one pile and put it away in one room, rather than sorting the laundry and putting it away in different rooms. That wouldn’t work for us!

Washing Dishes is Everyday

We must remember that the kitchen is one of the most active hot spots in the house. Everyone uses it, and it is constantly used, so having dishes in the sink or kitchen items on the stove will always be there, creating a mess.

Starting On Sundays

This week’s ADHD cleaning schedule starts on Sunday. This is the day when you wash and wipe everything down that’s been accumulating gunk throughout the week.

Our primary focus is only wiping surfaces because if you’re feeling energetic in adding to your responsibilities, you can do your grocery shopping and meal prepping. Once that heavy work is done, wiping down the surface will be essential, and the engine will keep you running because it is simple yet productive.

Bonus Tasks

I provided some extra cleaning tasks if your energy allows it, but again, stick to these additional “bonus” tasks only and don’t branch out of them. Please keep it simple.

The Bucket Method

I do this method at home, where I get a small bucket, fill it with hot, soapy water and use a dish rag to wipe down surfaces. I bring the bucket everywhere that needs a good wipe. Be mindful of rags getting gunky; if the water gets dirty, you can change them.

Your ADHD-Friendly Cleaning Schedule For The Week

DAY 1: SUNDAY SCRUB DAY

Preparing for a fresh start in the week ahead! Stick with this simple list on SUNDAY to avoid fatigue and feeling overwhelmed, and if your energy lets you, I’ve added 1-2 extra goals to the cleaning list below.

The movement of Sunday cleaning is wiping and walking around

Items Needed:

• Timer
• Bucket with soapy water
• Dish Rag

The fridge and main appliances

• Clean out old leftovers and produce that accumulated during the week that you won’t plan on using up.
• With a small bucket of warm and soapy water, give the inside and outside of your fridge a good wipe-down with a kitchen towel.
• Continue this “bucket” method throughout this whole cleaning.

Surface cleaning

Wash and wipe down the following:

• outside of your dishwasher, oven, cabinets and sinks
• Other kitchen appliances (i.e., kettle, coffee machine, toaster, etc).
• Kitchen counters and other hard surfaces: dining table, coffee table and kids’ table/play area.
• Chairs.
• Ledges, shelves, mirrors or any windows.
• Spot-clean any sticky gunk off walls and floors.
• Wipe down trashcans.
• Wipe Dashboards

Floors

• spot clean gunk off the floors

A LAUNDRY A DAY: Bedding

• Strip and wash bedding.
• Put clean and soft bedding back on the bed(s).

Bonus tasks

Prep meals and set up outfits for the week.

DAY 2: MONDAY MESS

The rush of the start of the week after bouncing back from the weekend can be chaotic. The movement of Monday’s cleaning is to pick up and put away. Stick with JUST this list for Monday to avoid overwhelm!

Entranceway

• Remove any clutter or items that don’t belong in the entranceway.
• Sweep or vacuum the floor to remove dirt or debris in the closet, shoe rack or benches.
• Clean and shake out doormats
• Put away any outdoor clothing or shoes in closets or labelled containers.
• Reorganize coats in coat rackets and ensure your family’s everyday jackets, lunch bags and backpacks are put away and easily accessible for the week.

Hallways

• Pick up any clutter off the floor; this could be snacks, toys, clothes, artwork or random clutter.

A LAUNDRY A DAY: Blankets and Covers

• Wash and put away Light blankets/blankies and/or cushion covers.

Bonus tasks

• water plants
• vacuum inside sofa

DAY 3: TUESDAY TOILETS

Open your windows and turn on your fans! Tuesday cleaning is only dedicated to the bathrooms. The movement of today’s cleaning is scrubbing and reorganizing small items to make your bathroom neat.

Bathrooms

• Reorganize products to where they belong
• Rinse out and clean toothbrush and soap holders.
• Wash, soap and disinfect sinks and countertops.
• soap and scrub toilet bowls
• Clean the outside of the toilet, including the seat, lid and base.

A LAUNDRY A DAY: Bath towels

Bonus tasks

Spray the shower or bathtub with disinfectant and let it sit for a few minutes before scrubbing. Use a good scrub brush or sponge to clean the wall and floor of the shower or bathtub and get into tight spots to avoid mould buildup!

DAY 4: WEDNESDAY WRESTLE or REST

This is a day to tackle ANY deep cleaning chore listed below and pick one or as many as your energy lets you. This can also be a day to hibernate, relax and do nothing if you want to skip cleaning today. Use this day to recharge or elevate your productivity depending on where your energy is mid-week. You can pick and do either “wrestle” or rest.”

WRESTLE: Deep clean at least one of the following

• washer/dryer
• microwave
• oven
• dishwasher
• vacuum and mop
• closets
• descaling coffee machines
• trash can
• car
• backyard or garage
• general decluttering of unnecessary things
• organizing

REST: Recharge and chill

This could be catching up on a show, calling or meeting up with a friend, napping, doing nothing, or working on one of your random interests!

DAY 5: THURSDAY THROW OUT

We do a general scan of the house on Thursday and strictly declutter any accumulated fluff throughout the week. The movement of today’s cleaning is decluttering, so get yourself a bin or plastic bag and circulate the house to collect garbage and items or nicknacks to put away and back in their designated homes.

Throw out the following:

• unwanted mail, flyers, paperwork or school crafts
• garbage in each room
• broken toys or small pieces of random junk

Put away the following:

• toys [back in their organized bins]
• Anything that has been put to the side that is slowly gathering in your surfaces. Check them out, and throw out the ones you don’t need!
• dirty clothes in the laundry bin to wash

A LAUNDRY A DAY: Children’s clothes

Our kids get dirty and use up a lot of clothes! This is our day to throw dirty clothes in the washer to avoid a build-up!

DAY 6: FRIDAY FAMILY FUN

This should be a light day where we use our family members to help out. Set a 15-minute timer and make it into a game for the kids to do

Living room

• Let your family members move couches, ottomans, and coffee tables and see if they can find any “hidden treasures” underneath the furniture.
• vacuum underneath furniture, carpets and mats
• wash play mats
• put more giant toys away in their place
• Straighten and organize toys.
• give you and your kids a 15-minute timer to put laundry in the hamper
• declutter garbage in your rooms,
• straighten and put away anything in your room to put away

A LAUNDRY A DAY: Your clothes or partners work clothes

DAY 7: SATURDAY SORTING

• Sort any boxes to recycle
• Sort through your pantry and brainstorm what you can use for meal-prepping
• Sort any clothes, paperwork or any random items accumulated throughout the week. Pick which ones are to be put away or thrown out.

A LAUNDRY A DAY: socks and kitchen towels

Final Takeaways for an ADHD Cleaning Schedule

It is essential to recognize and respect the unique struggles that ADHD moms face when it comes to cleaning and creating a more manageable home.

An ADHD cleaning schedule designed for you can be genuinely transformative. By incorporating key strategies, such as breaking tasks into smaller, more manageable steps and setting realistic expectations, moms with ADHD can enjoy a cleaner and more organized living space without feeling overwhelmed.

It’s important to remember that perfection is not the goal here, but progress is! Each small victory, each completed task, is a step in the right direction. By tailoring your cleaning routine to your specific needs and adapting it as necessary, maintaining a tidy home can become a source of pride and accomplishment.

Keep pushing forward, and remember, you got this!