Hey there, my sweet Domestic Darlings!
If you’ve clicked on this post, chances are you’ve been in the same boat I was—desperately wanting a clean home but feeling utterly overwhelmed every time you try to get started. For me, it wasn’t just guilt; it was this deep frustration. I’d begin cleaning with the best intentions, only to make a bigger mess or lose focus entirely. By the end of the day, I’d sometimes just give up and feel even worse.
Sound familiar? If so, please know you’re not alone, especially if you’re managing ADHD. Cleaning when your brain thrives on chaos and distraction can feel impossible. But take heart! Over time, I’ve discovered cleaning motivation hacks that actually work. They’ve transformed my home and my mindset, and I can’t wait to share them with you.
Grab a cozy drink and settle in—I’m spilling all my favorite tips and tricks to take the stress out of cleaning and even make it, dare I even say, enjoyable!
The Relatable Cleaning Struggle
Before jumping into the hacks, can we take a second to validate how HARD the struggle is? I saw a Thread once that spoke directly to my soul. It asked people with ADHD, “What’s something you thought everyone did, but later found out is because of ADHD?” And the top comment nailed it—bouncing from room to room mid-cleaning, leaving trails of half-finished chores.
You’re cleaning the kitchen, you notice shoes in the corner, so you run them to the bedroom… and suddenly, you’re organizing a bookshelf in there while the kitchen is still a disaster. It’s a classic ADHD move, and the punchline? You get overwhelmed and need “a quick break” that turns into scrolling on your phone… or even napping.
I felt so seen, but also frustrated because I wanted a home that felt like a haven, not another point of stress. That’s when I started experimenting with small, manageable strategies that have since become my foolproof system.
Okay, enough about the struggle—here’s what actually works.
1. The Checklist + Timer Hack
I used to swear by checklists… until I realized the kind I was using were holding me back. Having a massive, never-ending to-do list staring me down? Nope, not helpful. I’d jump from task to task, feel overwhelmed halfway through, and abandon the list entirely.
Here’s what changed the game for me—I stopped trying to tackle everything at once. Now, I limit my checklist to just five tasks and add a timer to keep me focused. (You can find my daily cleaning routine with these 5 tasks here.)
Here’s how to use this hack for your cleaning routine:
- Write down five manageable tasks (e.g., “Unload the dishwasher” or “Pick up clutter in the living room”).
- Set a timer—5, 10, 15, or 20 minutes works well—and commit to working on just one task until the timer goes off.
- If you finish early, you can either tackle the next task or I like to choose something from my “5 Minute Miracles” printable (AKA deep cleaning tasks that can be done in 5 minutes or less. See my post on it here.) for the area I’m working on and do that.
Timers have been a lifesaver for me. They take the pressure off perfection and help me stay locked in on one thing at a time. Bonus tip? Use the sleep timer feature in your audiobook or podcast app to time your tasks (more on that hack below!).
Oh, and if you thrive on structure like I do, I’ve created my own printable cleaning schedule (click here) customized for ADHD brains. Thousands of homemakers like me swear by it, and it’s linked above, and right here, if you want to check it out!
2. Audiobooks + Podcasts with a Sleep Timer
You’ve probably already heard the advice to listen to something entertaining while you clean—it’s a classic for a reason! But did you know you can make those audiobooks or podcasts work smarter, not harder for your cleaning routine? All you need is a sleep timer.
Here’s how it works:
- Grab your go-to app (Audible, Spotify, or any podcast or audiobook player with a sleep timer function).
- Decide how long you’ll tackle each task (say, 15 minutes).
- Hit play, set the timer, and get to work. When the audio stops, it’s your cue to move on to the next chore.
This simple tweak makes a world of difference for ADHD minds. It eliminates decision fatigue, improves your motivation, and ensures you don’t lose track of time. Plus, it’s oddly satisfying when the timer goes off, marking your progress in real-time. It feels like a little high-five!
Pro tip? Pick something engaging but not too distracting. Maybe it’s a book you’ve already listened to before and love, or a 1950s radio show that’s easy to follow.
3. Body Doubling
This hack has been an absolute lifesaver for days when I feel too paralyzed to start cleaning. If you’ve never heard of body doubling, it’s basically working alongside someone else to keep you motivated and accountable. Even though they’re not helping with the task, their presence helps you focus.
My favorite body-doubling methods?
- Call a Friend: Simply chatting with someone while folding laundry or loading the dishwasher keeps me on task.
- YouTube Clean-With-Me Videos: These are golden! Watching someone else clean motivates me to join in. It feels like cleaning with a buddy, minus the awkward scheduling logistics. Pssst! I have a whole playlist of Clean With Me videos on my YouTube channel, you can find those here.
When I couldn’t call friends or family, turning to online videos gave me that same boost. And honestly? Watching others clean on YouTube made me realize I wasn’t alone in needing these little tricks to stay productive.
Even better, my radio routine hack (coming up!) combines body doubling with a guided system to make it even more effective.
4. The Vintage Radio Show Cleaning Routines
This is by far my favorite hack, and it ties everything together into one beautiful, cozy system.
I’m obsessed with vintage radio shows—think Fibber McGee and Molly, Suspense, or Lux Radio Theater. A little lightbulb went off when I realized I could turn these classics into cleaning motivation gold. I created audio-guided cleaning routines that combine the power of checklists, timers, entertainment, and body doubling.
Here’s why they work so well:
- Built-In Checklist + Timer: Each radio episode is timed and features just five daily tasks, so you don’t have to think about what to do next.
- Entertainment You Actually Look Forward To: While you clean, you’re listening to nostalgic, entertaining radio shows. Time flies, and cleaning feels less like a chore and more like self-care.
- Body Doubling Magic: Because my voice guides you alongside the radio story, it feels like cleaning with a friend who keeps you motivated and on track.
Oh, and if you prefer visuals, I even have clean-with-me videos (I linked those earlier in this post) that show me using this method while syncing to old radio shows. Perfect for TV time multitaskers!
I have free episodes ready for you to test out, and trust me, you’re going to love them. Click here to get those episodes.
Wrapping It Up
Cleaning doesn’t have to feel like an insurmountable task, even with ADHD. By using these hacks and routines, I went from feeling ashamed of my space to actually enjoying the process of tidying up.
Remember, progress—not perfection—is key here. Light a candle, grab a warm drink, and take it task by task. You’ve got this, darling, and I’m so proud of you for showing up and giving it a go.
If you found these tips helpful, share them with a friend who might need a little cleaning motivation too. And don’t forget to check out my free radio cleaning episodes—they might just become your favorite new hack!
Until next time, happy homemaking!
P.S. Which hack are you excited to try first? Leave a comment and tell me all about it!