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The holy trinity of getting chores done when you have ADHD. 
1. Keep your tools where the task happens.
2. Make every task as small as possible.
3. Set a timer that activates a reward.
1. Keep your tools where the task happens.
2. Make every task as small as possible.
3. Set a timer that activates a reward.
THE TOOLS.
Keep a laundry basket near where you throw your clothes on the floor. Even if it looks ridiculous. Keep your sanitizing wipes under the table you wipe down. Even if it looks silly.
Remove as many "go get the thing" steps as you can.
Keep a laundry basket near where you throw your clothes on the floor. Even if it looks ridiculous. Keep your sanitizing wipes under the table you wipe down. Even if it looks silly.
Remove as many "go get the thing" steps as you can.
Handheld vacuums will save your life. Leave them in every room you can. Hang the charger where you can find it easily.
If you have a tendency to pile stuff on tables, aim for placing your stuff in super intrusive places (like on the bed) so you're forced to take care of them.
If you have a tendency to pile stuff on tables, aim for placing your stuff in super intrusive places (like on the bed) so you're forced to take care of them.
TINY TASKS.
Our (very ADHD) family doesn't assign chores. We assign steps. One person rinses the dishes. One person loads the dishwasher and runs it. Another unloads it when it's done.
Making the steps small and collaborative is helpful in making it approachable.
Our (very ADHD) family doesn't assign chores. We assign steps. One person rinses the dishes. One person loads the dishwasher and runs it. Another unloads it when it's done.
Making the steps small and collaborative is helpful in making it approachable.
TIMERS & REWARDS.
If you don't have a whole family, it helps to break tidying down into 5-10 minute sprints. Set a timer. And give yourself a reward every time the timer goes off. Don't do the whole "but I barely did anything, why should I get a reward" thing.
Doing is enough!
If you don't have a whole family, it helps to break tidying down into 5-10 minute sprints. Set a timer. And give yourself a reward every time the timer goes off. Don't do the whole "but I barely did anything, why should I get a reward" thing.
Doing is enough!
Remember that ADHD brains get overwhelmed and discouraged easily. So aim for removing unnecessary steps, focusing on small steps rather than tasks/goals, and giving yourself lots of positive reinforcement, regardless of how long it took or how hard it was.
And @peterdakota reminds me of this all the time: Don't chase completion! Chores are an ongoing process, and "completion" is another way of sinking into all-or-nothing thinking.
Aim for doing, not done. Think of tidying as a small investment in your well-being.
Aim for doing, not done. Think of tidying as a small investment in your well-being.
Also, bonus tip: Don't think of tidying in terms of rooms. Holy sh!t that's intimidating. Think of it in corners, tables, shelves, small spaces. The chair you want to sit in, the desk you want to use, the shelf you want to reorganize, the floor you want to see.
GO GET 'EM
GO GET 'EM
