I saw a tweet the other day that said, “ADHD is needing absolute silence to focus but also needing a podcast playing, a candle lit, and exactly the right hoodie on.” And honestly? SAME. It’s basically me trying to clean the house.
I don’t know about you, but as a mom with ADHD, cleaning can feel like an uphill battle some days. I need everything to be just right to even get started. It’s a whole production, complete with the perfect podcast, the right vibe, and something comfy to clean in. Otherwise? Forget it. I’ll sit on the couch, scrolling, convincing myself “I’ll start in five minutes.” Okay…even with all the stars aligned I might just sit on the couch anyways.
But somewhere along the way, I figured out a few hacks that actually work for me. I’m not saying they’ve transformed me into a stepford-wife or anything, but they do help me stay motivated and (mostly) on task. If you’re struggling to stay focused or just need to make cleaning less miserable, here are the tricks that keep me sane:
Cleaning Motivation Hack #1: Cleaning with a Podcast That Doubles as a Personal Coach
First up, I have to have something to listen to while I clean. Total silence? Yuck. My all-time favorite is my Domestic Daydreams Radio Clean-Along podcast. Yes, I made it myself (don’t roll your eyes!), but it’s legit the thing that got me out of my cleaning rut.
Here’s how it works—I play an episode, which combines old 1950s radio shows (there’s true crime or comedy options) with a guided cleaning routine. While I’m caught up listening to the storyline, the podcast also walks me through a five-step routine that covers things like airing the beds, starting a load of laundry, unloading the dishwasher, doing a quick clutter sweep, and knocking out a 15-minute weekly task. By the time the episode’s over, my house looks decent, and I didn’t get distracted!
If you’re like me and find yourself bouncing between tasks or endlessly scrolling your phone, this kind of structure is gold. And it’s actually fun! I’ve got free episodes if you want to give it a try right here.
ADHD Cleaning Motivation Hack #2: Timing Myself with a Vintage Style Candle
This might sound a little weird, but stick with me. I found these vintage style self-timing candles, and they’re SO good for managing my cleaning time. Basically, you light one, and depending on the specific candle, it burns for a set amount of time (like 30 minutes or an hour).
What I love most is the signal it gives my ADHD brain. When the candle burns out, I know I’m done. And honestly, it’s kind of satisfying watching it melt down while I tackle whatever chore I’m working on. Plus, it makes cleaning feel nice, not just like another boring task. Plus it’s made out of beeswax and purifies your air!
ADHD Cleaning Motivation Hack #3. Putting On a “Mom Uniform”
Okay, hear me out. Having a cleaning outfit has been a game-changer for me. I know it sounds extra, but putting on a specific outfit for housework gets me in the mood to get things done. It sets my brain into cleaning mode.
For example, my aunt’s cleaning uniform was iconic. She’d put on a velour Juicy tracksuit with wedge flip-flops, curled hair, lip gloss, and earrings while scrubbing the floors. Total queen energy.
For me, I like to lean into a vintage 1950s housewife style outfit. Most days it’s comfy pedal pushers, a cute blouse, and a hair scarf with my hair in rollers. I’ve also tried colorful scrubs, and they’re functional and flattering too! What’s important is that it’s comfortable, makes you feel cute, and helps you get into that “time to get stuff done” mindset.
Why These Hacks Actually Work
Here’s the thing about cleaning with ADHD (or, honestly, just being a mom in general)—it’s not about trying harder or being more disciplined. It’s about finding ways to make it work for you. That’s what these little hacks do. (At least for me!)
- The podcast gives me a roadmap so I’m never stuck wondering what to do next.
- The candle helps me track time and stay focused.
- And the mom uniform? That’s just for fun because sometimes, you need a little motivation to pick up the toilet brush.
If you’re tired of feeling overwhelmed or guilty about your house, try this system out. You don’t have to make your house so spotless you don’t want to so much as breathe in it (lest you stir up dust); you just need the right tools to keep things manageable. Start with the free cleaning episodes here. Press play, light a candle, throw on a fun outfit, and see how much lighter cleaning can feel.
And hey, if you’ve got any cleaning hacks of your own, send them my way—I’m always looking for more ways to stay sane!