Free Cleaning Schedule for ADHD Template
Cleaning Schedule for ADHD
Prepared by: [Your Name]
Date: October 3, 2050
This flexible daily cleaning schedule is tailored for individuals with ADHD, breaking tasks into manageable parts to reduce overwhelm and boost accomplishment. Use it to create a personalized routine that fits your lifestyle.
Morning Routine
1. Tidying Up
|
Task |
Duration |
|---|---|
|
Make the bed |
5 mins |
|
Put away clothes |
10 mins |
|
Clear surfaces in the kitchen |
10 mins |
2. Quick Clean of Common Areas
|
Task |
Duration |
|---|---|
|
Dust furniture in the living room |
10 mins |
|
Vacuum or sweep high-traffic areas |
10 mins |
|
Wipe down tables |
5 mins |
Afternoon Routine
1. Kitchen Maintenance
|
Task |
Duration |
|---|---|
|
Load/unload the dishwasher |
15 mins |
|
Wipe countertops |
10 mins |
|
Sweep kitchen floor |
5 mins |
2. Focused Room Cleaning
Living Room
|
Task |
Duration |
|---|---|
|
Fluff pillows and organize |
5 mins |
|
Tidy magazines/books |
5 mins |
Bedroom
|
Task |
Duration |
|---|---|
|
Organize bedside table |
5 mins |
|
Sort through clutter |
10 mins |
Evening Routine
1. Wind Down
|
Task |
Duration |
|---|---|
|
Return items to their places |
10 mins |
|
Take out the trash |
5 mins |
2. Prepare for Tomorrow
|
Task |
Duration |
|---|---|
|
Lay out clothes for the next day |
10 mins |
|
Set a cleaning goal for tomorrow |
5 mins |
Weekly Review
1. Reflect on Progress
-
Note any challenges faced during the week.
-
Celebrate small wins and improvements.
2. Adjust Schedule
-
Modify tasks or durations based on personal needs.
-
Ensure the schedule remains flexible and supportive.
