Embracing a Gentle Approach to Cleaning with ADHD: Finding Peace in the Mess

The Struggle is Real: ADHD and Household Chores

As a person with ADHD, repetitive tasks that don’t provide dopamine or instant gratification are often hard for me to do. Tasks that are easy or enjoyable for some people, such as reading, studying, or running errands might require spending precious time summoning willpower before I can even get started. I have other physical and mental challenges that leave me with reduced energy, often making it even harder to start on these tasks. While I have found ways to cope with these barriers so I can still be a successful student and employee, one set of tasks that remain a work in progress for me involves cleaning my home.

Embracing Imperfection: Your Home Doesn't Need to Be Spotless

Cleaning is something that is especially difficult for those of us with neurodivergent brains and/or other challenges such as depression, disabling pain, or chronic illness. Not only does cleaning require some degree of focus and motivation, but you also need to have the physical energy to do the things. When we already feel like we’re drowning from these physical and mental challenges, where do we find the energy or ability to make our space as clean as the day we moved in? The secret is we don’t have to make our home spotless in order for it to be safe, comfortable, and functional.

A Compassionate Solution: "How to Keep House While Drowning"

Let me introduce you to a tool that has been invaluable to me: a book written by KC Davis titled How to Keep House While Drowning: A Gentle Approach to Cleaning and Organizing. KC is a fellow neurodivergent individual with ADHD and depression who also struggles with cleaning tasks. KC is also a licensed therapist and has worked with many people who have challenges that make it difficult for them to maintain a clean home.

Strategies for Success: Small Steps, Big Impact

In How to Keep House While Drowning, KC shares her struggles with maintaining her home, along with strategies she implemented to make cleaning tasks easier. KC takes a gentle approach and encourages those struggling to go easy on themselves. The strategies she provides focus on small, incremental actions that break the task of cleaning a home down into pieces that only take a few minutes to do. Some of the strategies that stand out to me the most include the following:

• Set a timer for 3 minutes and do as much as you can during that time. Even if you only clean a few dishes or make a small dent in the basket of clothes that need put away, its still progress. At the end of 3 minutes, either keep going if you’ve found the motivation or repeat the process later.
• Focus on completing one task at a time. Got a room that needs a lot of attention? Just focus on gathering all the dishes. Take a break. Go back and pick up any trash. Take a break. Gather anything that needs to go into another room and move the stuff there. And so on.
• Have a sink full of dishes, but can’t wash them right now? It’s ok to organize them to be cleaned later. For example, you can rinse and place them on the counter or one side of the sink to be washed later - doing this helps make your sink functional again.

I would recommend this book to anyone who finds it hard to complete cleaning tasks. If you give this book a read, I encourage you to go at your own pace and try many of the different strategies to find what works best for you. You got this!

Discover Your Path to a Manageable Home

Are you tired of feeling overwhelmed by household chores? Do you long for a space that feels manageable without the pressure of perfection? At Being Human Group in Michigan, our compassionate therapists understand the unique challenges that come with ADHD and other neurodivergent conditions. We invite you to explore compassionate strategies for maintaining your home in a way that works for you.

Take the first step towards a more peaceful relationship with your living space. Book a session with one of our experienced therapists who specialize in ADHD and neurodiversity. Together, we can develop personalized strategies to make your home feel like a sanctuary, not a source of stress.

Don't let cleaning anxiety hold you back any longer. Reach out to Being Human Group today and let's create a home care plan that aligns with your needs and abilities. Remember, you're not alone in this journey – we're here to support you every step of the way. 

Reach out now and start your journey towards a more manageable home and a calmer mind.

About the Author: ADHD Therapist Kyle Fisher

Kyle Fisher is a dedicated mental health professional with a passion for helping individuals with ADHD. With experience in therapeutic practices, he specializes in helping adults navigate the complexities of life with ADHD. Kyle is committed to fostering resilience and empowerment through evidence-based interventions, including mindfulness techniques and relaxation therapy. His warm and empathetic approach creates a safe space for clients to explore their emotions and develop coping strategies. Outside of his practice, Kyle enjoys engaging with the community and advocating for mental health awareness, particularly within the LGBTQIA+ population.