ADHD Cleaning Checklist Bundle

What you get

I have ADHD, and for years "clean the kitchen" meant standing in the kitchen with no idea where to start. These lists are how I got out of that. Every task has its minutes printed next to it, most take 2 to 5, and every page holds only a few things. The rule is simple: set a 15-minute timer and stop when it rings. Skip a day and nothing piles up, because Tuesday's list just comes back next Tuesday.

I made the first pages for my own home, then for friends with ADHD who saw them on the fridge and asked for a copy. This is the full set, with every room in its own color.

What's inside (67 pages)

• Start here: how to use it in 3 steps, kind rules for messy days (the 15-minute rule, done is better than perfect), today's tiny plan, done list
• Routines, each as a filled page and a blank page: daily reset (morning and evening), weekly cleaning schedule by day, monthly cleaning (one page for the whole year), seasonal deep clean, yearly deep clean, zone cleaning
• Home maintenance checklist and month at a glance
• Room by room: a quick reset and a deep clean checklist for the kitchen, bathroom, bedroom, living room, entryway, laundry room, home office, kids' room and outdoor & garage, plus blank pages for your own room
• Quick wins: 15-minute speed clean, company's coming 20-minute rescue, doom pile sorter, keep or let go guide, energy-based cleaning menu (low, medium, high energy), body doubling log
• 30-day declutter challenge (filled and blank)
• Laundry routine and tracker, dishes routine
• Family chore chart, kids' chore chart, chore ideas by age, 48 cut-out chore cards (36 filled, 12 blank)
• Monthly habit tracker, reward tracker, cleaning supplies list, where does it live home inventory, brain dump and sort

How to use

1. Pick one page: the daily reset or the room that bugs you most.
2. Set a 15-minute timer and stop when it rings.
3. Tick the box. Print a fresh copy each week, or fill it in on screen.

Compatibility

• 2 PDF files: US Letter (8.5 x 11 in) and A4
• Fillable: tap a box to tick it, tap a line to type, in Adobe Acrobat Reader (free), Xodo and Mac Preview
• Tablet apps: import into GoodNotes, Notability or any PDF annotation app and write with your pen
• Clickable contents page and bookmarks
• Print at home as many times as you like for personal use
• Not a Canva template: nothing to edit or set up before you start

Please note

Digital download: nothing is shipped. This is an organization tool, not medical advice. It is not a diagnosis or treatment for ADHD. For personal use, not for resale.

Made with the help of AI tools and checked by hand.