ADHD Cleaning Tips that Can Help Anyone Clean Better & Get Organized
Вставка
- Опубліковано 15 вер 2024
- Hi everyone! In this week’s video I’m sharing 3 practical cleaning tips for people with ADHD -- but they're helpful for people who don't have ADHD, too!
As someone who went decades without a diagnosis, I tried so many methods to keep my home under control. The printable cleaning checklists I developed, along with the tips I share on my blog and in this video, are the result. I guess you could say cleaning is my special interest - and that’s how I became a cleaning expert!
As far as the tips here, I first explain my daily process that gets me to notice the clutter - something difficult for us ADHDers. Then, I go over a few tricks I use to get my phone to act as a second brain, but one with a well-working executive function. Last, I cover the secret combination that makes routines less excruciating to follow, so you say motivated to clean and on track.
Don’t miss my blooper at the end, then grab my handy list of how often everything in your home needs to be cleaned: housewifehowto...
See you next week!
Katie
#cleaning #cleaningtips #adhdcleaning #adhd #neurodivergent #neurodivergentcleaning #cleaningadvice #cleaningroutine #cleaningroutines #cleaningexpert
Does your ADHD make routines fun or frustrating?
I use the pomodoro timer. Those 5 minutes I use as a game to see how long I can clean an area. Amazing how much I can get done in 5 minutes! So satisfying
Absolutely! I heard on the Hidden Brain podcast today that setting time limits like that also helps avoid the pressure of perfectionism. They explained it works because, instead of perfect being the goal, just getting to the 5-minute (or whatever) mark is the goal- and wow does that take the pressure off!
Here’s the podcast episode:
podcasts.apple.com/us/podcast/hidden-brain/id1028908750?i=1000623719461
you're cute.
salaam fun while doing but frustrated at the end and not satisfied with the results 😊
There is nothing fun about routines for someone with severe ADHD. It's torture and leads to horrible guilt and shame when e can't keep it up. . That said, I use my phone as a timer and have about four apps that are helpful on it - so that's a great suggestion you have as most people take the phone with them everywhere they go.
I can't do the grab bag of rewards cuz my brain is like "who's gonna stop you from getting the reward, I want it now!" And before I know it the candy/cake or whatever I was saving for later has disappeared and I'm thinking "oh no..what have I done!?"
Same 🙋🏻♀️
I KNOW !!
I have a weird tip that might not help everyone; I make my rewards difficult to access
I usually budget and set aside cash to go do something fun like skiball at the local arcade or getting ice cream down the street. In my area, these rewards don't cost much (but notice how the rewards also involve leaving the house, which is HARD for me because added agoraphobia)
I keep the cash in a lockbox, and the key to it is in my closet where I keep my shoes/coats, and the lockbox is kept near my cleaning supplies in a totally different part of the house.
So if I follow the "flow" of getting the cleaning done, I get my shoes and coat on, then go to the lockbox and get my treat cash. It's almost easier than just getting the key, going and getting the cash, then not being able to do anything with the cash - but if I'm already getting things done and have that momentum, leaving the house is suddenly a lot easier! Ensuring my treat is only used after getting something done.
It'll be different for everyone, but I just use what I know about myself to make it work. So I guess if I had to make a vague guide:
1) Figure out what becomes "easy" for you once you have "momentum" (for me, it's leaving the house recreationally)
2) Come up with a treat that you can only access once you have "momentum" (for me, it's in cash form so I HAVE to leave the house to use it and can't indulge in it mindlessly)
3) put a "reminder" near whatever will help kick off that "momentum" (for me, it's putting the inaccessible lock box near my Apron and cleaning supplies, which encourages me to start)
I hope this helps!
Same... a lot of the "hacks " mentioned here wouldn't work for me. That's great that her adhd is manageable with these tips but i don't feel she's very relatable to me or my adhd symptoms 😞
Same also I struggle with actually doing the task to start with and I'll just ignore it untill someone is due round then I'm like a clean freak 😂
"Before we lose all focus, let's jump in" 😂😂 got me there, love it
My house is a reflection of the chaos in my head! Adhd is out of control! Where do I start!
Right there with you. And it's in my car too 😢
Same, and i hate this question ! but i now have a bench top dishwasher and rinse stuff and fill her and run her for 30 minute cycle. Even if i have to lie down, something is getting done. She has changed my life. I call her celia. : )
I'm sorry you're going through it. I have ADHD as well and it sucks sometimes. I do the best I can and try to have reasonable expectations for myself.
ADHD is a disability and clutter is one of the (many)manifestations of the condition. If you had one leg you wouldn't be mad because you're so slow going up stairs. This is the same thing! You literally have a brain that makes it more difficult to do some things that most people consider simple. Keep that in mind when considering the clutter in your home. You're a one-legged person in a world of two-legged standards and expectations.
Word.
I kn ow. I feel like my mind is scribbles sometimes.
The biggest hurdle I’ve been struggling with…once I gather all the items from a room in a basket, that basket then sits. Even if I dump the stuff out - say, on the kitchen table…I will literally not make dinner or work around it just so I don’t have to put it away 😅 my brain says “nope…not doing it” and then it won’t get done until that wears off for that item. It’s like, it’s me holding myself accountable so I can just make an excuse..and if I do try and have my husband or my sister or someone be my “accountability partner” that doesn’t work either cause I really don’t care what they say and I know they can’t make me do it 😫😆 I’m laughing…cause it’s absurd to read that when I type it out…I’m even someone who likes to clean lol adhd is SO WEIRD! (I am also aware that my stubbornness as a first defense is possibly influenced from other issues/sources too (trauma,ptsd) so I end up stuck…I’m not sure how to get to the part where I can gather the clutter and then follow thru & put the clutter away. I will say one thing that has helped a little is when I have an item in my hand, saying to myself over and over “don’t put it down, put it away” as I go and put it away. I feel like I need multiple tricks and tools at my disposal cause I get bored with that option and then don’t do it 😂 oh lord, the struggle to do a simple task is real…cause it’s never simple…there are multiple steps and decisions just to lead up to getting the supplies out 🫠
@sawhill7 Peace/Sala I am glad I read this all the way through and you shared. We sound like twins in that I have boxes of things large miscellaneous and then an attempt at smaller categorized ones to sort and ultimately organize. I just never go through them and take things out as I need them. My daughter with ADHD has volunteered to help me, (video games while awake and asleep during the day) while waiting to go to the cardiologist for best medication. so I've moved them to her room. No progress at all, and I'm nit pickey like maybe obesseive compulsive about germs and dirt in smal places like nooks and crannies of remotes, phones, light switches, so yes it is phenomenal how this mentality does not match. I often ask Allahswt to heal my cognitive dissonance, A mind of harmony please! 🤲🏾 Ameen.
The only thing that has worked for me consistently is making my home pretty. I have to remove the clutter and keep everything nice. I still let my place get messy but after a little while I miss the prettiness. Lighting a candle, having essential oils diffusing, or a vase of fresh flowers are my go- to mood enhancers😊.
"before we all lose focus" 🥴🤣🤣😅 love it. Whatta welcome
I love the daily “the righting of small wrongs” can make it a daily calendar reminder. Easy to setup and give me all the same notifications. However with the second tip, it would overwhelm me to set up all my reminders. I do put all things on the hall chair by the garage that I need to take and address. My reward is being calm and relaxed in evening knowing although small, I am keeping my home up.
You’re smart to figure out a system that works for you! It felt overwhelming to me to start adding reminders to my phone, so I just told myself to add 3 a day starting with the most frequent ones. Like you, a calm relaxed evening feels like a reward to me. ❤️
I just moved…..in July 😂. You can imagine how my brain is running in “clutter” circles”. Thanks for the tips.
Moving is hard for everyone, but for those of us who have a tough time finding spots for things and remembering where those spots are, it’s a real challenge! Take your time settling in, and remember to put things where they make sense to your brain no matter what the “rules” say. And enjoy your new home! ❤️
For putting away laundry, i put it away WHILE I’m getting dressed. Instead of digging to the bottom of a basket looking for something and just getting it into a bigger more wrinkly mess, I pick something off the top, see if I want to wear it, and if I don’t, I shove it in a drawer. Sometimes I food it nicely, sometimes I roll it up, sometimes I don’t fold it at all. I keep going until I’ve found a whole outfit lol, and sometimes I keep going until the basket is empty. It becomes something urgent and useful, it makes my life immediately easier, instead of being something that I dread, because I H A T E putting away laundry.
I just found out I have ADHD as an adult. And My cleaning is hectic. I really like what you have to say. Your gifs in the videos fit how my brain is.
I will definitely use the tips of the"reward grab bag". I tend to use the same rewards for myself and then I get bored...I love that last bit about chocolate in your video.
You have such a warm and kind-calming presence... Needed when so many of us adhd ppl are treated like clowns. I appreciate your tips and your way of explaining things. I never even realized that's why I leave things out. They'll give you meds and have you talk about your family but nobody can explain it like someone who's living who has the gift of introspection plus presentation plus miraculously can complete a project to put on UA-cam. Lol. Thanks so much!
Adding tidying for 15 minutes every day and the one minute rule are really big for me!
1. Use your momentum. If you are getting up off the couch to get a drink or go to the bathroom, do something, anything, that takes one minute or less to improve your surroundings. For example, pick up all the dirty mugs and dishes and take them to the kitchen. Even if you feel too lazy to wash them up or put them in the dishwasher, you can stack them next to the sink, which is one step closer to dealing with them. Anything you do do is better than doing nothing.
2. Proximity. If you are in the kitchen making yourself a snack or drink, get in the habit of doing something, cleaning or tidying up, that takes one minute or less. As I’m British, while I’m waiting for the kettle to boil for tea, I will load or unload the dishwasher - I can do either in about one minute.
3. Aim for improvement, not necessarily completion, and definitely NOT perfection. Don’t make more of a mess when you are doing something because if you run out of time or energy, it will just be left there making you feel worse. For instance, when I tackle our jammed packed junk drawer, I NEVER pull everything out at once. All I do is take out a few things that don’t belong in there, along with some rubbish and deal with them. Then when I lose interest, I can just finish up quickly and close the drawer.
4. Find out what works for you because that is all that matters. If you force yourself to do something a certain way, then you are just stressing yourself out and making yourself miserable. Most people love to make lists, but I don’t like them. For me it is one more thing to do before I even start doing the things I need to work on, so I resent it, plus I don’t get a thrill out of ticking off the completed jobs, like I’m supposed to.
5. Prioritise. If I don’t do anything else, I try to get the dishes washed, and some laundry done, so I make sure I do these things first in case I don’t have the time or energy to do anything else.
6. Accept that your house will always be dirtier and more disorganised than you would like. It will always be a work in progress, so there is no point beating yourself up because you don’t have the time or inclination to do all that you set out to do on a particular day.
OMG - the list works for me so we’ll. It’s right by my phone so I can’t miss it. And I have a cup of tea or read a book as a reward later. I also take a box and set a timer for 10 minutes and I discipline myself to stay in one room. Anything that belongs in another room goes in the box and to the room where it belongs. I treat myself or set the timer for 10 minutes then go to another room to clean. This method works for me. BUT having a list is crucial to being motivated and remembering what to do. 😊
I must use a kitchen timer, NOT my phone. I get the phone in my hand ( like it is now) and I start scrolling...gee where are my packages? Who called/texted/emailed? Can I find a video to clean to? And rhe hamster wheel starts again..
This is brilliant! Brilliant! I love the concept of “righting small wrongs” but the geofencing idea is off the charts brilliant. I can’t tell you how many times I’ve missed hitting up the danged UPS store. LOL! This will solve that problem. I’m still parsing the rest of the info but, THANK YOU!
Haha! Geofencing + To Do List = SOOOOO Productive! Enjoy. 😁
Such a soothing voice and great information!
Really helpful suggestions!
It could be the adhd talking (ha) though I think this might be revolutionary for me, at least tips 1 & 3 combined.
This video is a good answer for those ignorant professionals who keep wondering whether getting diagnosis would actually change anything for me. Like really?? I typed 'adhd' and 'cleaning' and this was maybe the third result that popped up. (I'm self realized, peer rewied and undiagnosed)
Cause of not paying attention I had to keep rewinding and rewarding certain points
That happens to me all the time, too.
Hey great video and appreciate people making content for us!
Just some feedback from an ADHD doom scroller -
I would be looking for chapters on videos like this one - if I can see what the ideas are first, I'm more likely to stay and watch, even if they are ones I've heard before
One 2+ min 'how to/tips & tricks' video with no chapters is usually ADHD poison unless Im already warmed to the creator
But once again, appreciate the tips and hope the channel grows!
That is excellent advice. I am still learning how to do things on UA-cam, but will go back and add chapters to my videos to make them more helpful.
Thank you so much for the insight and encouragement,
No worries, thanks! 🙏
Great ideas, thank you. Quick question, what if the clutter in my home is already out of control? It weighs heavily on my soul and wreaks havoc on my mental health but it's completely overwhelming and I don't know where to begin.
Its nice to have a candle burning while washing dishes. I have no dish washer.
Thank you for this video. I am having a hard time getting my small person to help with her tasks. We both have it, her with ADHD and myself with ADD. So it can be hard to get both of us to do something. The grab bag reminded me about the dopamine menu that you can create for when you get board. I am going to try this. Thanks again
Thank you for the helpful tips. I have fibromyalgia and experience brain fog, fatigue, and pain. I love your Today's Small Win emails. It reminds me that if I can't do everything I want to do today I can do this one small win.
You are so welcome! Dealing with fibro and all the flares must be so hard. I am so happy the Daily Small Win email series is helpful for you!
I too have fibromyalgia so I deal with that on top of severe ADHD…
Plants are my reward. I will clean in order to rearrange my plant decor
Thank you for sharing your tips! I LOVE the grab bag idea- I have a feeling my ADHD brain will go crazy for that one ❤ and thank you too for the blog post. I have been searching for a comprehensive all-in-one list or instruction manual for house chores for a while now and this one is really helpful. I get so overwhelmed with the state of things I never know where to start or what to prioritize. Hopefully starting back on ADHD medication will help, but also hopefully these tips will help too.
i tried with Alarms but i ignored them after a while. Then i have in my calendar everyday an other room i have to clean but no suprise it is just a nice option not to loose the complete fokus where i could start that day. Now i have a 3 step system wich works really good for me.
1. The laundry( just one a day id i don't feel energized so i am going to hang it up til the end of the day)
2. Tge dishwashes( i have maschine tvat makes it more easy but one time it was broken so i had to do it by hand and i did it bc everyday washing makes just a little dish mountain)
3. the garbage must be put together ( i don't want to have bugs)
evrything else is optional
and maybe the 80/20 method is nearly like what i do if you know that better
New sub❤ first tip immediately followed. Recent ADHD diagnosis at age 39, but I always knew especially after having my 1st baby.
We love you, Katie! Thank you for showing me that I can do this! ❤️
You can! And you’re going to do it magnificently. ❤️
I found this so helpful. Short and sweet, and I actually learnt some new tips. I've subscribed. (Also did you release a cleaning guide years ago, maybe Housewife How-Tos? I recognise your name.)
What is the geolocation app ypu mentioned? I've never heard of that, would live to try it ❤
Okay, I’m binging your videos because you are so much fun to watch and have such great advice! I’m bummed that it looks like you stopped posting though.
I’m so glad you found my channel! I’m working on a few projects right now that have consumed most of my time and energy, but I’ll be back to recording before too long. Promise! ❤
Love the video Katie :) thank you!
If I dumped a load of laundry on the kitchen table at least it would hide all the clutter already on the table. It would also never get folded - not all at once anyway - and sit there for days while we ate our meals on the couch.
great video!! Thanks!
Glad you liked it!
It's hot that I leave stuff hanging around because they a reminder tk stiff I need too do more its the fact I can't be bothered to put them away 😂 Amd your right I actually dont notice rhem lol😂
People with ADHD, their house and their car looks like they’re homeless or a bomb went off
I can clean my whole house in, organize it perfectly, and destroy it within an hour
I could have a beautiful car and it will be full of garbage literally
Tips 1 & 3 will fail for me. Already using tip 2, just in a bit different way, so video isn't helpful for me, but I'm glad it's here for anyone that does find it useful. Tip 1: I will then just work around stuff in the new dump location. Tip 3: Since there is no authority to tell me I can't get things from the reward bag RIGHT NOW, I will just go get it. I have to use other methods like listening to a podcast or audiobook while I work to entertain my brain.
You mean the apple calendar app because I didn’t know you could add tasks and remember everyday.
No, I mean the Apple Reminders app. You can set reminders to recur daily. You can also do that with Google tasks.
@@officialkatieberry wow thank you so much for the advice 🤭 thats new for me. Im in the process of the 30 Days of your book and im loving it. 😊
Thanks for sharing your knowledge.
So happy you’re finding my book helpful!
The reminders thing is life-changing. On an iPhone, they don’t make it clear but you can choose Custom > Weekly then set the exact day and time you want your repeat reminder to happen.
Omgggg this is epic help
As i sit here and look around ny house looks like a bomb has hit it but i just dont have any motivation to do.
Great Vid. Big ups to the Gen Z terminology as well #yeet! lol
Location based notification doesn't work anymore
That’s got to be frustrating! Is yours Android or Apple, and have you updated and restarted it lately?
Notifications on my iPhone still work, and they’ve even made them better. Now I can set up notifications for when I’m getting into or out of my car, so I don’t leave home without stuff.
I hope you can get yours working again, too. It’s so convenient.
@@officialkatieberry I have an Android, and I live in Holland (in Europe). There was an announcement from Google on our phones that they don't offer Location based notifications anymore since last January. I used it a lot. Such a pity.
@@officialkatieberry what app?
I'm not diagnoses bit latley I wonder. But anyways I always feel like im drowning and digging my own grave ....or someone is
I have to reduce my possessions to an absolute minimum
ADHD🙋🏽♀️🙋🏽♀️🙋🏽♀️
You are so frustrating. You are talking to ADHD people who have issues with concentration and you went on for the first 2 minutes about setting reminders on your phone
Sorry you didn't catch the part where I explain that I, too, have ADHD. Rather severely. And I use the phone reminders to help me function. If you have time, maybe give it another listen. They've really helped me.