Home Household chores Household chores in 2022: ADHD-specific solutions

Household chores in 2022: ADHD-specific solutions


From laundry and washing up to meal planning and shopping, there’s no shortage of housework, time and time again.

They’re boring, repetitive, and necessary – kryptonite for ADHD brains that light up on novelty, not the same old same old. Meanwhile, unfolded laundry, unpaid bills and an empty refrigerator continue to loom.

To turn monotonous household chores into worthy challenges, ADHD brains need creative hacks. Here, ADDitude readers share their ADHD-specific solutions to tackle household chores; add yours in the Comments section below.

“Every day I make three lists: four things to do before bed; four things I would like to do; and four things I just need to get out of my mind.

“I moved all my fresh vegetables to the door and middle shelves so I wouldn’t forget and waste them; the condiments go into the crisper. I also ordered a new dish rack which I plan to use for dirty items so they have a place to live while I wait for the dishwasher to run or unload.

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“I have a routine: do laundry on Tuesdays and Fridays; grocery store on Saturdays; planning meals on Thursday evenings while making the grocery list. Of course, the holidays can turn your routines upside down. Then I have to make the conscious decision to “get back in the wagon”.

“To reduce the number of cups and plates we own, each family member has a designated cup that they rinse between uses. It also limits dirty dishes!

“I use a bullet journal for my morning ‘brain dumps’ and to keep track of habits, cleaning schedules and bills in one place. “

“Laundry: I have set alarms on my phone or smartphone to remind me to move wet laundry to the dryer. The grocery store I do online. It gives me back the time, which I need, because everything just takes me a little longer than most people take.

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“The Paprika app creates a grocery list based on recipes I find online. It saved my life!

“When I clean the kitchen, I set a timer for 15 minutes and I just focus on that task. If an idea occurs to me, I’ll write it down for later. It’s amazing how much I can accomplish during this time.

“Color coded – each family member has an assigned color for hangers, lunch bags, winter hats, dry erase pens, everything!”

“I listen to music, start a podcast, or call a friend to help me stay focused and start and finish a task. “

Household chores: next steps

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