ADHD Cleaning Motivation: Tips That Actually Work
🧼 Why does cleaning feel so overwhelming with ADHD?
You’re not lazy—you’re juggling executive dysfunction, sensory overload, and unrealistic expectations. In this episode, we unpack why “just cleaning” isn’t so simple when you have ADHD—and how to build systems that actually work with your brain.
📌 In This Episode:
• Why spring cleaning with ADHD is never just cleaning
• How to stop chasing neurotypical standards and create your own rhythm
• Tools, tactics, and sensory tips that actually help
• What to do when guilt and shame get in the way of cleaning
• How to prioritize your energy without burning out
🎙 Meet Your Hosts
Melissa Llewellyn Snider – ADHD coach + EP of Hypercast. She offers 1-to-1 coaching and corporate education on ADHD and neurodiversity. Learn more at: https://likemindcoaching.com
Brianna Morton – ADHD coach + neuro-affirming therapist. She offers 1-to-1 coaching and therapy for ADHDers and neurodivergent individuals. Learn more at: https://understandingadhd.ca
💬 Got tips or struggles you want to share?
Let’s hear it in the comments—what helps you get through cleaning with ADHD?
⏱ Timestamps
0:00 – Intro
1:30 – The Sponge Spiral & why spring cleaning hits different
2:50 – ADHD tangents, distractions, and the pressure to “just clean”
4:40 – Rant: Laundry loops, towel piles, and other domestic spirals
7:15 – How can I stop getting distracted while I clean?
9:40 – Tactics: Clean-as-you-go, June bugging, and tool placement
11:30 – Energy management and prioritizing by impact
12:50 – How do I stay motivated when I’m exhausted or burned out?
15:00 – Body doubling, pacing, and redefining what “done” means
16:10 – Shame, masking, and externalized expectations
16:55 – How do I deal with shame or guilt about my messy space?
18:30 – Letting go of pressure + spring as a reset moment
19:25 – Closing thoughts
