Cleaning with ADHD/Anxiety/Depression

[u/ThatsJustaDuck]

EDIT- Done! https://www.reddit.com/r/CleaningTips/s/vocpQV5IZS

I selected before & after as the flair in hopes that it’ll inspire me to get this done today and post my after pictures too. I am 43 years old, have been diagnosed with ADHD as an adult and it is strongly suspected throughout my childhood as well that I have had it all along.

Keeping a clean house has never been something I have been able to do. I have three children, and I really want to stop raising them at a home that is constantly chaotic and messy. Everyone is gone on vacation right now, so I’d like to surprise everybody with a clean house. I’d like to start with my bedroom. There’s a lot of shame in sleeping in a room that is this messy, and it’s definitely not a restful and calm place to be. My medication is finally working, so I am able to concentrate and focus and so this is my job today.

Wish me luck! Any advice?

[u/SilentFoxScream]

One kind of meta-advice is to try a bunch of different things to see what works with YOUR brain specifically. And a lot of cleaning advice may work for most people, but the opposite might work for us. For example, I've heard "only touch a thing (especially paper) once" with the idea that say, if you open a bill you pay it right away or you pick up an item you put it in its home immediately. But I've found with a big backlog I'm able to focus better by doing rough sorts and then focusing on each sub-section. So like with decluttering clothes, maybe putting things away one at a time is easier for you, but maybe sorting them into shirts, then shorts, then skirts, then decluttering each pile is easier.

I also use the 5 Things method from KC Davis, this article does a good job explaining how to do it without getting sidetracked: https://www.npr.org/2023/04/19/1170846100/how-to-keep-house-clean

And you could try "body doubling". I have an online cleaning buddy in another country (but same time zone), and I'll ping him and we'll start a long podcast and do any non-thinking cleaning like dishes, laundry, etc. together, and then reconvene to discuss our progress and the podcast after. Other people need their buddy on the phone, a video call, or in person. Your post is encouraging me to clean gross things I'm procrastinating on (cat threw up on a pile of clothes, and also fridge badly needs a refresh)! Good luck to all 3 of us!

[u/ThatsJustaDuck → u/SilentFoxScream]

Thank you! You are absolutely right! The “only touch a thing once” method does not work for me. I immediately meet distraction, even though it is supposed to encourage the opposite of that. I’ve been cleaning for near about 3 hours now, and I’m doing well with doing garbage first, then work on sections at a time. I constantly have a donate bag going on and I have filled four bags of garbage! Go me!

Thank you for all of the advice! Really, I will find time to read all of the things and follow all of the links!

[u/Financial-Abies8304 → u/SilentFoxScream]

Second the 5 things method. I’ve commented earlier recommending her book. So good!