Maintaining a clean and organized living space can be a challenging task, especially for individuals with Attention Deficit Hyperactivity Disorder (ADHD).
The ADHD brain often struggles with executive function, making it difficult to start and complete tasks, manage time, and organize activities.
This is where flash cleaning, or quick bursts of cleaning, comes into play. Flash cleaning breaks down daunting tasks into manageable chunks, reduces the likelihood of burnout, and provides a sense of accomplishment.
A cleaner and more organized environment can also improve focus and reduce distractions, creating a more conducive space for productivity and relaxation.
Here’s a sample flash cleaning routine spread across a week, designed to help those with ADHD keep their homes tidy without feeling overwhelmed.
This routine includes daily tasks that are simple and quick, ensuring that cleaning doesn’t become an insurmountable chore.
Monday
- Throw away all trash in your bedroom and bathroom: Start your week by clearing out the clutter. Dispose of any accumulated trash to make your space feel instantly cleaner.
- Sweep bedroom and bathroom floors: A quick sweep can make a significant difference, removing dirt and debris that can accumulate over the week.
Tuesday
- Wash 5-10 dishes: Keeping on top of dishes can prevent them from piling up. Washing a small number daily can make this task less daunting.
- Pick up and put away 8 items of clutter: Tackling clutter in small amounts can make it more manageable. Set a goal to put away 8 items to maintain a tidy space.
- Make bed: A made bed can instantly make a room look more organized and inviting.
Wednesday
- Wash 5-10 dishes: Continue the habit of daily dishwashing to maintain a clean kitchen.
- Wipe down kitchen counters: Keeping counters clean can prevent the buildup of grime and make your kitchen look fresh.
- Tidy up one kitchen cabinet: Organizing one cabinet at a time makes the task less overwhelming and gradually improves overall kitchen organization.
- Throw away trash: Regularly removing trash prevents overflow and keeps your space clean.
Thursday
- Wipe down stove: A clean stove is essential for a tidy kitchen and makes cooking more pleasant.
- Clean microwave: Regularly cleaning the microwave prevents food buildup and keeps it hygienic.
- Wipe down appliances: This keeps your appliances looking clean and in good working condition.
- Put away dishes: Ensuring that clean dishes are put away keeps your kitchen clutter-free.
Friday
- Dust bookcases and decor: Dusting not only makes your home look cleaner but also reduces allergens.
- Vacuum/sweep all floors: Regular floor cleaning prevents dirt and dust buildup.
- Mop all floors: Mopping adds a deeper clean, leaving floors spotless.
Saturday
- Wash one load of laundry: Keeping up with laundry on a regular basis prevents it from becoming overwhelming.
- Put away one pile of clothes: Putting away laundry as soon as it’s done keeps your space tidy.
- Organize one drawer: Focusing on one drawer at a time can gradually bring order to your entire home.
Sunday
- Spray and rinse shower: Regular maintenance of the shower keeps it clean and prevents mold and soap scum buildup.
- Organize toiletries: Keeping toiletries organized makes your bathroom more functional and pleasant.
- Wipe down toilet: Regular cleaning keeps your bathroom hygienic and fresh.
Goals for the Week
- Stretch 9 minutes: Incorporating a brief stretch into your day can improve flexibility and reduce stress.
- Read: Taking time to read can be a great way to relax and stimulate your mind.
- Meditate: Meditation can help improve focus and reduce anxiety, making it a beneficial practice for individuals with ADHD.
This structured approach to cleaning, with clearly defined tasks for each day, can help you maintain a tidy and organized living space without feeling overwhelmed. By breaking down cleaning into manageable bursts, you can create a routine that fits seamlessly into your life, promoting a sense of order and well-being.
Create Your Own Flash Cleaning Routine!
Now that you have a sample routine, it’s time to create your own flash cleaning schedule tailored to your specific needs and lifestyle.
Below is a blank worksheet to help you get started. Feel free to customize it to fit your unique preferences and living situation.
Remember, the key is to keep tasks small and manageable to avoid feeling overwhelmed.
By adopting a flash cleaning routine, you can turn a potentially overwhelming task into a series of small, manageable steps.
This not only makes cleaning more approachable but also helps maintain a consistently clean and organized living space, improving your overall quality of life.
Feel free to share your own flash cleaning tips and routines in the comments below! Happy cleaning! 🌟