Creating a System That Works for You
Keeping your space clean can feel like a big challenge—especially if you’re neurodivergent. Whether you have ADHD, autism, or other neurodiverse conditions, traditional cleaning routines might not work for you. The good news? You don’t have to follow conventional methods to keep your home tidy. The key is finding a system that suits your unique brain.
In this blog, we’ll share tips and strategies that help break down cleaning into manageable, personalized steps. Let’s create a system that works with your neurodivergence, not against it!
1. Break Tasks Into Small Steps
Cleaning an entire room can feel overwhelming, especially if you struggle with executive functioning. Instead of thinking of cleaning as one big task, break it down into smaller, bite-sized steps.
For example:
- Instead of "clean the kitchen," try "wipe down the counter," "wash dishes," and "sweep the floor" as individual tasks.
- You can also focus on smaller areas like one section of the room or even one shelf at a time.
Pro Tip: Use a timer to work for 5-10 minutes at a time. This short burst of focus helps prevent burnout and makes larger tasks more manageable.
2. Make It Visual
For many neurodivergent people, visual cues are incredibly helpful. Consider making a checklist or a visual cleaning schedule that outlines each task. You can use sticky notes, whiteboards, or even apps to map out your cleaning plan.
Ideas for Visual Aids:
- Color-code tasks: Assign different colors to tasks based on their importance or urgency.
- Before-and-after photos: Take photos of a cluttered space, then compare it to the clean version. This can help you see progress and stay motivated.
Pro Tip: Create a daily, weekly, and monthly chart to break down when and how often tasks need to be done. This can help reduce the anxiety of not knowing where to start.
3. Use the "Body Doubling" Technique
Body doubling is a popular technique in the neurodivergent community, especially for people with ADHD. This involves working on a task while someone else is nearby, either in person or virtually. The presence of another person can help keep you focused and accountable, even if they’re not directly helping.
How to Try Body Doubling:
- Work with a friend or family member who is willing to clean alongside you.
- Join virtual cleaning groups or live cleaning sessions online, where you clean with others via video.
Pro Tip: If no one’s available, play an audio of someone else cleaning or set up a timer with an encouraging voiceover.
4. Use Sensory-Friendly Products
If you’re sensitive to strong smells or textures, cleaning products can be a sensory nightmare. The good news is there are plenty of options that are gentle on the senses. Look for unscented or lightly scented products, or make your own natural cleaners using simple ingredients like vinegar and baking soda.
Pro Tip: Use microfiber cloths or gloves if certain textures feel unpleasant to you. Also, noise-cancelling headphones can help block out sounds like vacuuming if auditory stimuli are overwhelming.
5. Set Up "Clean Zones"
Rather than focusing on the whole house, consider setting up designated clean zones. These are specific areas that you’ll keep clutter-free or clean on a daily basis. You can start with just one small space, such as your desk or kitchen counter.
How to Create a Clean Zone:
- Choose a spot that you use frequently or that brings you the most stress when messy.
- Focus on keeping just that area tidy, even if the rest of the house isn’t perfect.
- Once you’ve mastered one clean zone, expand to others over time.
Pro Tip: Having a small area of cleanliness can act as a "calm zone" for your mind when the rest of the space feels overwhelming.
6. Reward Yourself for Small Wins
Cleaning can feel like a lot of effort, so it’s important to celebrate your successes—no matter how small. Rewards can be a great motivator and make cleaning feel less like a chore.
Ideas for Rewards:
- Treat yourself to a break after finishing one task (e.g., watch a YouTube video, have a snack).
- Use apps or habit trackers to reward yourself with points for completed tasks.
- Set up a "reward jar," where each completed task lets you pick a small treat from the jar.
Pro Tip: Use fun, low-pressure rewards that make you excited to keep going. Make the process enjoyable rather than stressful.
7. Embrace "Good Enough"
Perfectionism can be paralyzing, especially when cleaning feels overwhelming. Instead of aiming for a spotless house, focus on progress over perfection. A "good enough" clean is often all you need to feel comfortable in your space.
How to Practice "Good Enough":
- If a task feels too big, do just one part of it (like cleaning half the room) and come back to the rest later.
- Don’t worry about getting every corner or making everything look perfect. A little cleaning is better than none!
Pro Tip: If you struggle with completion, try setting a time limit. For example, clean for 20 minutes, then stop—even if you don’t finish everything. You can always pick it up again later.
8. Create a Routine That Suits You
Cleaning doesn’t have to follow a strict schedule. Create a routine that works best for your energy levels, preferences, and lifestyle. Some neurodivergent people prefer doing small tasks throughout the day, while others work best by dedicating one big block of time.
How to Build a Routine:
- Start small: Try incorporating one or two tasks into your day and build up as you get comfortable.
- Experiment: See if you prefer cleaning in the morning, afternoon, or evening. Go with whatever feels most natural to you.
Pro Tip: Create a playlist of upbeat music or favorite podcasts to make cleaning time more enjoyable and keep you motivated.
Cleaning doesn’t have to be a one-size-fits-all activity. If you’re neurodivergent, finding a system that matches your brain’s needs can make cleaning less stressful and more effective. By breaking tasks into smaller steps, using visual aids, and incorporating sensory-friendly products, you can create a cleaning routine that works for you. And remember—progress is always more important than perfection!
Happy cleaning!
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