ADHD Strategies: Cleaning & Organizing
This blog post is a continuation from ADHD Strategies: Part 1.
Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder that effects school, work, relationships, daily functioning, emotional regulation, and more. People with ADHD tend to struggle with accomplishing tasks that they find boring, like cleaning and organizing.
Simple tasks can become overwhelming due to a tendency to push off things that do not bring joy or fun. This can then create an abundance of piled up chores. There are a number of strategies that can be put in place to help find motivation and focus. Not one ADHD coping strategy will magically end the struggles with ADHD, however, they can help manage ADHD and create structure. Below are some ideas to help with cleaning and organizing.
Cleaning Strategies
Sandwich your tasks: It can be difficult to start cleaning when you have ADHD because of the things you hate doing. Cleaning may never be fun; however, cleaning can become slightly less annoying by doing something you hate in between things you don’t mind doing. For example, if you hate vacuuming, but don’t mind dusting or washing the dishes. Therefore, vacuum in between dusting and washing the dishes.
Focus on one thing: When doing the dishes, only clean the cups or only the plates. If cleaning your room, focus on only picking up your clothes or cleaning off your dresser. Focusing on one thing can motivate you to continue cleaning or lessen the guilt from ignoring all cleaning tasks.
17-minute rule: Cleaning can easily become overwhelming because you see everything that needs to be done and not knowing where to start. Start by picking out one task and comment to just 17 minutes. Why 17 minutes? 17 minutes is enough time to trick your brain into cleaning, and possibly cleaning longer, without seeming like you are committing to an overwhelming amount of time.
One song clean: Pick a song and only clean for that one song. If you’re unable to clean for 17 minutes, cleaning for 3-4 minutes can be a little more manageable. You can find satisfaction in knowing that you did some of your cleaning than doing none of it.
Organizing Strategies
Don’t put it down, put it away: Do you find yourself putting something down and getting agitated for weeks for it not being where it needs to be but not do anything about it? When you notice yourself putting something down, pause and take the extra ten seconds to put it in the current place to save yourself the weeks of frustration.
Utilize doom boxes: It can be overwhelming to have a spot for everything. It might be less overwhelming to have designated baskets for things. This way, your belongings have a spot but they do not need to be nice and neat.
Two laundry baskets: Do you have clothes that you wear a few times before washing but you don’t want to put them away because they aren’t exactly clean? Have a second laundry basket will help prevent your clothes ending up on your dresser, desk, of chair. You will have a place to put your pile of clothes until you are ready to wash them.
One load of laundry at a time: Do you tell yourself that you are going to wash all of your clothes then fold them at the same time? Do your clothes sit waiting to be put away for day? Weeks? By doing this, you might be setting yourself but to be overwhelmed. Once you are done putting your first load of laundry away, ask yourself if you have the energy to complete a second load. If not wait till the following day.
Here at Atlanta Wellness Collective, we want to help. For support, contact us or request an appointment online.
This blog post was written by Amanda Shyer, MA, LAPC.
Disclaimer: This blog is not intended to substitute professional therapeutic advice. Talk with your healthcare provider about your health concerns and before starting or stopping therapies. No content on this site, regardless of date, should ever be used as a substitute for direct professional advice from your doctor or other qualified clinician.
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