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Tidy House Workbook

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100% found this document useful (4 votes)
978 views25 pages

Tidy House Workbook

Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 25

Tidy house,

tidy mind
Workbook
Table of contents
Welcome 3

Influence of environment on mental health 4

The impact of a single broken window 5

Just Make the Bed 6

You’re not “Just Lazy”. The unique


7
challenges of cleaning with ADHD
Strategies for tackling chores with ADHD 9

30-day decluttering challenge 13

Standard chore 20

Examples of ADHD-friendly chore schedule 23

Plan your own chores 25

2
Welcome!
This workbook was designed to guide your ADHD mind through the
process of decluttering, tidying up, and creating lasting and easy-to-
maintain routines. By embarking on this journey you are taking a step
towards creating an environment that supports your mental health and
enhances your focus and productivity.

Every single person with ADHD is unique. Mental health is very personal.
This workbook was designed with that in mind. It can be as flexible as
you need it to be. This workbook has everything you need to build a
routine that will last you a lifetime: theoretical knowledge about chores
and mental health, plenty of tips for cleaning with ADHD to choose from,
and some ready-made chore schedules to help you get started. The
workbook also includes a special ADHD-friendly 30-day decluttering
challenge!

3
Influence of Environment on
Mental Health
A clean and organized room provides more than just a visually pleasing
environment (although it definitely does that, too). A tidy room has been
proven to have a profound impact on ADHD symptoms and general
mental health. Clutter-free space provides a sense of calm and order. A
tidy room minimizes the distractions that can lead to sensory overload
for people with ADHD. By organizing your room and creating designated
spaces for all of your belongings, you will establish a clear structure that
will also improve other areas of your life. 

The process of decluttering renews your sense of control over yourself


and your surroundings, which can alleviate anxiety and promote a sense
of empowerment. If you can methodically organize your room, nothing is
stopping you from organizing other areas of your life. 

The act of daily cleaning also serves as a therapeutic practice - it


motivates you to keep on track with your other responsibilities, reduces
stress, and promotes relaxation. When your physical space is organized,
it will improve your productivity, mental health, and overall well-being.

4
The Impact of a Single
Broken Window
Have you ever seen a house with just one broken window? If yes, you
probably got to see it just after someone broke the first one. If one
window of a building is broken, the other windows are doomed to be
broken as well. This theory has a fitting name - The Broken Window
theory. In short, it states that chaos invites further chaos. A broken
window invites more vandals to break other windows. A misplaced item
in your room makes it more probable that you will misplace other items.
In the case of ADHD individuals, who are already susceptible to
distractions, a slightly messy room can turn into a huge mess really
quickly. By understanding the principles of the Broken Window theory,
you can appreciate the importance of maintaining an organized living
space. It’s important to take proactive steps and stop that figurative first
window from being broken: don’t create the initial chaos, because it will
create more chaos. Maintaining order is easier than creating order.

5
Just Make the Bed
Have you ever seen a tidy room with the bed undone? Neither have we.
Just as chaos invites chaos, order invites order. The seemingly small yet
impactful task of making the bed in the morning can be the most
important thing you will do all day. Some may dismiss it as an
insignificant chore, that can be skipped if the situation requires it.
However, this simple act sets the tone for the whole day and also
promotes order in your bedroom. Making the bed provides a visual
anchor - instantly transforming the emotion of the room and creating a
sense of order. It also establishes a clear starting point for the day. It’s
great to start a day knowing that you just did an important task. By
engaging in this simple ritual you cultivate a habit of taking charge of the
environment. This helps reduce the feelings of anxiety and overwhelm,
especially for people with ADHD. There is no shame in starting small -
and your journey to decluttering your room should start with making your
bed every day.

6
You Are Not “Just Lazy”.

The Unique Challenges of


Cleaning with ADHD
Cleaning is hard for everyone. It requires time, physical effort, and
attention to detail, which can be taxing and overwhelming for all of us.
Decluttering often involves making decisions on what to keep or throw
away, and constant decision-making can cause fatigue. However,
cleaning can be much harder and much more frustrating for people with
ADHD. And no, you’re not “just lazy”. Since cleaning takes much more
effort for people with ADHD, a big proportion of them have negative
emotions associated with chores. Remember that you’re not alone and it
is not your fault. In this chapter, we will discuss the scientific reasons why
cleaning seems to be such a difficult task for people with ADHD.

1.
Cleaning requires you to stay focused on a particular task for
a prolonged period of time. Difficulty maintaining a focused
state is one of the hallmark symptoms of ADHD. Staying
present and engaged in the process can be difficult or nearly
impossible.

2.
Cleaning usually involves a lot of different sensory inputs:
visual clutter, various textures, and different smells. All of this
can cause sensory stimuli overwhelm, causing ADHD
individuals to have greatly reduced productivity.

3.
Some individuals with ADHD have diminished executive
functioning skills, like planning or task prioritization. This
might lead to hyper focusing on one specific detail while
forgetting the big picture. This also makes it much harder to
plan your chores.

7
You Are Not “Just Lazy”. The Unique Challenges of Cleaning with ADHD

4. Procrastination, common in the ADHD population, often


leads to constant delaying of important chores, thus
intensifying the clutter over time.

5.
Decluttering forces you to make a lot of decisions. You
have to think about each item you own and decide whether
you want to keep it or get rid of it. If you decide to keep it,
you have to decide where to place it. All of this can lead to
decision fatigue, particularly quickly for people with ADHD.

6. Impulsivity and distractability can cause ADHD individuals


difficulties when trying to focus on the tedious task of
chores.

7. ADHD often comes with poor time management. Without


proper planning and scheduling, achieving order in your
room is nearly impossible. Some tasks might take much
longer than anticipated, creating tension and frustration.

8. Hyperfocusing is one of the major symptoms of ADHD.


And while at first hyper-focusing on one specific chore
doesn’t seem too bad, it often leaves other chores
neglected.

9.
Studies have shown that individuals with ADHD often
struggle with delayed gratification due to impaired impulse
control. Immediate rewardscan easily distract from delayed
long-term results

8
Strategies for Tackling
Chores with ADHD
This chapter contains practical tips and strategies tailored for people
with ADHD. These tips can help you navigate the unique challenges of
creating and maintaining order. From harnessing focus to managing
overwhelm, we will cover techniques that promote efficiency, reduce
anxiety, and enhance productivity.

Supplies for cleaning should be within easy reach. Essential


supplies for cleaning should be conveniently placed and easily
accessible. Create cleaning supply spots in all of your rooms.
By having cleaning tools nearby, you can swiftly grab what
you need and get to work without wasting any time. Also,
cleaning supply hubs can serve as a reminder to do your
chores.

Write it down. Your cleaning schedule and chore list should be


put in writing and displayed in an obvious location. Make sure
you see this list daily.

Treat yourself! If you dread a particularly difficult task -


promise yourself a reward for completing it. Simple treats, like
your favorite snack, or an episode of a TV show can be used
as a strong motivator to finish a task. It also helps to reinforce
positive habits.

9
Strategies for Tackling Chores with ADHD

Change isn’t always bad. If you feel like the task that
you are currently doing is pure torment and you want
to give up - just switch to a different chore. Instead
of simply giving up, you will be achieving progress in
a different task.

Trick yourself. Do you hate doing dishes, but love


listening to podcasts? What about some dedicated
time to listen to podcasts, while simultaneously
washing some dishes? This is referred to as
“temptation bundling”. Basically - pair a pleasant
experience with an unpleasant one.

Everything should have its place. Establish a


designated spot for each item and consistently
return it to the designated space. It might even help
to put a sticky note in the dedicated space to help
you form the connection. This minimizes clutter and
results in a more organized and efficient living space.

Done is better than perfect. Your home doesn’t have


to be spotless. A little cleaning is better than no
cleaning. Don’t strive for perfection - strive for action.
Don’t focus on a flawless result, focus on completing
the chore to the best of your ability within a
reasonable timeframe. Embracing this mindset allow
you to make progress even while feeling down.

10
Strategies for Tackling Chores with ADHD

Divide the big tasks. You don’t try to eat a steak


without cutting it up first, do you? The same applies
to big chores. Try to split them into smaller, more
manageable pieces. By tackling one specific task at a
time you can maintain focus and stay motivated. The
sense of accomplishment of finishing a task will carry
on into motivation to take up another task.

You’re not alone. Try to schedule doing chores


together with your housemates or family. This will
keep you entertained and will make the tasks more
enjoyable.

2-minute rule. The rule is simple: if it takes less than


two minutes - do it now. Finished that coffee? Wash
the cup. Spilled some milk? Clean it up. It’s a simple
way to make sure that chores do not stack up. It also
promotes order by preventing the Broken Window
effect.

Less stuff - less mess. Embrace the concept of


minimalism. Declutter your house by getting rid of
things that you don’t need. This will free up space for
the things that are actually important to you. This will
also reduce the amount of stuff you have to worry
about.

11
Strategies for Tackling Chores with ADHD

Just 10 minutes. If you really dislike doing something


- just promise yourself you will do 10 minutes of it.
Set a timer. After the initial time period, you are free
to stop doing the chore, however, you will find that
usually, you will continue doing the task. That’s
because starting is usually the hardest part.

Establish a storage system. Invest time in


categorizing items and assigning them storage
areas. It would be smart to use storage solutions like
boxes, shelves, and organizers. Ensure that every
single item has its own designated place.

Stay away from your phone. Your smartphone is


designed to take up as much of your attention as
possible. Distance yourself from it by leaving it in the
other room, or turning it off. This will minimize the
temptation to check out social media

Start small. Tackling a small and approachable task


first will provide you with the motivation to take on
bigger challenges. It’s a good idea to start with
something simple, like cleaning a single countertop,
to build momentum to gradually take on larger
projects.

12
30-day decluttering
challenge
Here’s a challenge we have created to help you transform yourself and
take your organizing and tidying-up skills to the next level. Decluttering
helps you get rid of unnecessary things. This optimizes the time you
spend tidying up because you don’t have to worry about those items
anymore. To declutter a space - go through each item in a specific room/
space and ask yourself these questions:

Do I use this item on a regular basis?

Do I love this item?

Do I need this item?

If all of your answers are “NO” - you should think about donating, gifting,
or throwing away this item.

Completing this challenge will help you reclaim your space, have more
confidence in yourself, and bring a sense of calm and order into your life.
Each day you will be responsible for doing a simple task explained in the
worksheet. Track your progress in the worksheet provided below - if you
have completed the task, mark it with a big X. Good luck!

The task Did I do it?


Day 1. Kitchen counters.
Take all the items you have on your kitchen counters. Clean
them all thoroughly. Then, one by one, take the items in your
hands and ask yourself the 3 questions. If you get at least one
“YES” - keep the items, if all the answers are ”NO” - get rid of
the item.

13
30-day decluttering challenge

The task Did I do it?

Day 2. Kitchen counters.


Empty all of your kitchen cabinets. Clean all the items and,
once again, ask yourself the three questions. Get rid of all
the items that got three “NOs”

Day 3. The fridge.


Remove all food and take out all the drawers and shelves.
Discard the expired items. Don’t forget to clean the
shelves and drawers before putting them back in!

Day 4. The pantry.


Take out all the food items. Get rid of those that have
expired. Clean the pantry shelves and food containers.
Then, put everything back in an orderly fashion.

Day 5. Dining area and kitchen drawers.


Remove everything that doesn’t belong in the dining area. Clean
and disinfect table and chairs. Remove everything from your
kitchen drawers. Wash the cutlery. Ask yourself the 3 questions
while going through the cutlery drawer. You know the drill -
anything that has 3 “NOs” shouldn’t be put back in the drawer.

Day 6. Go through your book and


magazine collection.
Get them all in one pile and go through the process of picking
up one of the books and asking yourself the decluttering
questions. Then, according to your answers place the book/
magazine in the “Keep” pile or the “Discard pile”.

14
30-day decluttering challenge

The task Did I do it?


Day 7. Your wallet and your daily
handbag/ backpack.
Yes, these items are not technically your home, however
decluttering them will make you feel so much lighter. Start by
taking everything out of them. Then - go through every single
item and think hard about whether you really need to carry it
around with you daily.

Day 8. Bathroom cabinets.


Do the standard decluttering routine. Take everything out,
clean it, and decide which items you will be discarding.
Then, put them back in the cabinets.

Day 9. Apps on your phone.


You surely have a lot of apps that you haven’t been using
for quite some time. Go through them and decide which
of them are really important and worth keeping, and
which of them are just taking up space.

Day 10. Pick any 2 drawers in your home.


Take everything out of them, clean them, and go through the
decluttering drill.

Day 11. Your car.


Take everything out of the interior and the trunk of your car.
Don’t forget the glove compartment! Then, think about which of
these items are just taking up space. Decide which items are
worth keeping and discard the rest.

15
30-day decluttering challenge

The task Did I do it?

Day 12. Shower/Bath.


Take everything out of your shower/bath. You will probably
end up with a huge amount of shampoo bottles. Throw the
empty ones out, and decide if you are keeping the rest. While
you’re here, why not clean the shower itself?

Day 13. Under the bed.


There’s surely something you have stashed under your
bed. Take all of those items out and decide if they’re
worth keeping. Then, clean and vacuum under the bed.

Day 14. Your socks.


Take them all out and put them in one big pile. Pair by pair
- take them and make a decision of keeping or discarding
them. Don’t forget to get rid of single socks.

Day 15. Rest day!


Great job making it this far. Take a minute to look around
and see how different your home looks and feels.

Day 16. Pick any 2 drawers in your home


again.
Take everything out of them, clean them, and go through the
decluttering drill.

16
30-day decluttering challenge

The task Did I do it?

Day 17. Cable day.


Look through ALL of your cables. Think if you will ever use
them again. Go through the decluttering drill. Don’t forget to
clean them.

Day 18. Wardrobe.


Take out all your clothes. Put them in a pile. Go through
the pile one article of clothing at a time. Think about when
was the last time you wore it and when are you planning
to wear it again. Decide which of them are worth keeping.
Donate or gift clothes that you decide not to keep.

Day 19. Shoes.


Put all of your shoes in a single pile. Take each pair in your
hands and decide if you want to keep the pair or get rid of it.

Day 20. Email time


Go through your email. Delete unimportant emails. Unsubscribe
from unneeded newsletters.

Day 21. Linens.


Declutter the linen drawer. Be sure to wash the linens you’re
keeping. Fold them nicely before putting them back. Donate the
linens you decide to get rid of.

17
30-day decluttering challenge

The task Did I do it?


Day 22. Documents and mail.
Go through all the papers, mail, and documents you have
stashed in your home. Keep the important documents,
consider organizing them into a specific folder. Recycle the
items you decide to throw away.

Day 23. Another rest day!

You have almost done it!

Day 24. Bedside table.


Take everything out. Go through the decluttering process.
Clean the surface of the bedside table, while also cleaning
the nightlamp.

Day 25. Toiletries and make-up.


Place all of your toiletries into a single place. Then, one by one
take each item and decide its fate - is it important for you, or
are you discarding it

Day 26. The freezer.


Take everything out. There’ll surely be some items that have
been there for years. Throw away the items that have expired.
Consider donating the food items that haven’t expired yet, but
that you don’t want to have in your freezer. This might be a
good time to defrost your freezer.

18
30-day decluttering challenge

The task Did I do it?


Day 27. Cleaning supplies.
Take out everything and take note of what supplies you
have. It’s likely that you will find a lot of empty bottles. Stock
up on things that you’re lacking.

Day 28. Medicine cabinet.


Check the expiration date on the medication that you have.
Throw away the expired medication. Restock on the
medications that you lack. Organize everything inside the
medicine cabinet.

Day 29. Organize your spices.


Throw out the spices that you never use and don’t plan on
using them in the future.

Day 30. Congratulations, you’ve done it!


You have completed the 30-day
decluttering challenge!

19
Standard Chores
It’s much easier to plan your cleaning routine when you know exactly
what needs to be done. To help you with that we have provided you with
a list of cleaning tasks, grouped by the frequency they should be done at.
Use this list when planning your routine. Also, feel free to add your own
tasks to the list.

Daily chores: M T W T F S S

Make the bed

Do the dishes
Clean bathroom surfaces

Wipe down countertops


Empty trash bins
Return things to their places

20
Weekly chores:

MONDAY TUESDAY

Change bed sheets Do the laundry

Meal prep Wash towels

Dust furniture and surfaces

WEDNESDAY THURSDAY

Clean WC Do the laundry

Vacuum floors Wash towels

Mop floors Organize closets

FRIDAY SATURDAY

Clean kitchen appliances Organize rooms

Clean sinks Fold the laundry

Clean and disinfect pet areas Organize closets

21
Monthly chores: J F M A M J J A S O N D

Deep clean kitchen


Organize pantry
Dust light fixtures
Vacuum furniture
Deep clean your fridge
Clean shower drain
Organize your wardrobe
Clean under the furniture
Clean the windows

Yearly chores:
Deep clean carpets and rugs
Deep clean your freezer
Clean and inspect gutter
Declutter and organize storage areas
Clean out your closet

22
Example of ADHD-friendly
Chore Schedule
We have created a structured cleaning schedule, designed to add
structure to your everyday life. It will help you maintain a clean and
organized living space, promoting mental health and focus. The whole
strategy is to do something every day. This prevents the overwhelming
build-up of chores in the long run. You can use this schedule as an
inspiration to create your own schedule in the following chapter.

Daily chores: M T W T F S S

Make the bed


Do the dishes
5 minutes of tidying up

MONDAY TUESDAY
Vacuum Clean kitchen appliance
Wipe down kitchen Wipe down bathroom
countertops surfaces
Clean bathroom sink Organize your bedroom
Dust bedroom surfaces

23
WEDNESDAY THURSDAY
Clean kitchen sink Clean the refrigerator
Do the laundry Clean the pet area
Fold the laundry Organize your bedroom
Clean the toilet

FRIDAY SATURDAY
Sweep the floor Clean shower
Clean kitchen surfaces Organize pantry
Clean mirrors Empty trash cans
Dust bedroom surfaces

SUNDAY
Meal prep
Organize your wardrobe
Sweep and mop the floor
Change bed sheets
Plan next week’s chores

24
Plan Your Own Chores
This is the place where you can plan your weekly personal chore schedule.

Daily chores: M T W T F S S

MONDAY TUESDAY WEDNESDAY

THURSDAY FRIDAY SATURDAY

SUNDAY

25

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