ADHD & Chores: Strategies That Actually Work

Inattention, forgetfulness, and difficulties with executive function make it challenging to stay on top of household chores. And traditional advice may not be effective for you. Instead, here are some tailored strategies that may align better with your symptoms and behaviours.

Make it stimulating

Chores can be boring for everyone, but for people with ADHD, they can be especially dull and monotonous. Making chores more exciting can help encourage you to start and complete them.

• Chore playlist - Use music to make it more stimulating. Creating a playlist for each chore can help get you into the right mindset
• Reward yourself - Give yourself prizes every time you complete a goal or task. For smaller chores, reward yourself with small things; for bigger chores, the reward should be proportionate to the effort.
• Gamification - Make chores into a game, such as chore bingo or a treasure hunt. You can also turn them into a challenge, such as timing to see how fast you can finish the laundry.

Overcome task paralysis

The hardest part is starting; by overcoming this hurdle, you’re more likely to continue and possibly even finish it off altogether. Some ways you can overcome task paralysis:

• The five-minute rule - Commit to working on a task for only five minutes. Set a timer, and whenever it goes off, stop. If you feel you can continue, go ahead, or if you can only manage to do another five minutes, set the timer again. The key is to be flexible and do what you can within your means.
• The chunking method - Simplifying larger tasks into smaller ones can make them more manageable. Write out what needs to be done, making it simple and easy to accomplish.

For example, separate cleaning your room into smaller tasks, like making the bed, wiping the surfaces, vacuuming the floor, or hanging up tidy clothes.

You can also chunk your time by allocating a specific amount of time for each task. Like 10 minutes for dishes, 20 minutes for laundry, or 5 minutes for mopping.

• Habit stacking - This is a strategy where you add new habits to existing ones. This can increase your likelihood of forming new habits and achieving your goals.

For example, put your supplements or medications above your bathroom sink and take them after brushing your teeth. This can help you remember if you regularly forget, until it becomes a habit you do automatically.

Use external systems and visual cues

Making your environment ADHD friendly can make doing chores less challenging.

• ADHD-friendly storage system - Use clear boxes that are labelled with what's inside them. This makes putting away things easier, and you're less likely to just throw stuff in.
• Streamline your home - Make your home work for you. For example, placing a coat rack near the entrance allows you to remove outdoor clothing and hang it up, preventing any mess. Minimalism can also make cleaning your home easier.
• Weekly board planner - Keep a big calendar or whiteboard in a spot you’ll see every day. Write down what you need to do for each day of the week. This helps you stay on track and remember what you need to do.

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Overview

Why ADHD makes chores harder