Free for ADHD brains
ADHD Cleaning Planner:
No Planning Required.
We already broke your week into 5-minute tasks. Pick today and start.
You see the mess but can't decide where to start
That's decision paralysis. We removed the decisions.
You make a plan but can't follow through
Plans are exhausting. This one's already made.
You need someone to sit with you while you clean
Dottie is your digital body double.
Let Dottie walk you through it — one task at a time
Like having someone beside you saying "let's do this one."
Want this for your fridge?
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ADHD Cleaning Planner — Free PDF
- Tasks sorted easiest-first for quick wins
- 7 rooms with pre-filled cleaning tasks
- All 3 planners delivered to your inbox
Here's what's inside
Your week is already planned — one room per day, 3 tasks max
MON — Kitchen
TUE — Bathroom
WED — Bedroom
3 tasks per day. That's the whole system.
Questions about ADHD and cleaning
Why is cleaning so hard with ADHD?
ADHD affects executive function — the brain system that plans, prioritizes, and initiates tasks. Cleaning requires all three at once: deciding where to start, what to do first, and actually beginning. That's why you can see the mess and still feel stuck. It's not laziness — it's a neurological barrier. This planner removes the planning step so you can go straight to doing.
How do I start cleaning when I'm overwhelmed?
Pick one room. Pick the easiest task in that room (we sort them for you — easiest first). Set a timer for 5 minutes and do only that task. When the timer goes off, you can stop guilt-free or keep going. Most people keep going because momentum builds after the first task.
What is cleaning paralysis?
Cleaning paralysis is when you know your space needs cleaning but you physically cannot start. It's common with ADHD and often misunderstood as laziness. It happens because your brain can't break the overwhelming task of 'clean the house' into actionable steps. This planner pre-breaks everything into small, specific tasks so you never have to figure out what to do next.
How does breaking tasks into 5 minutes help?
Five minutes is short enough that your brain doesn't resist starting. ADHD brains struggle with tasks that feel endless — but '5 minutes' feels doable. Once you start, your brain often enters a flow state and you'll do more than 5 minutes. The trick is making the entry point feel tiny.
Can I use this planner digitally?
Yes — we have both a printable PDF version and an interactive digital version right on this page. The digital version saves your progress automatically, so you can close the tab and come back later without losing anything.
What is a body double for cleaning?
A body double is someone who sits with you while you work — not to help, just to be present. Their calm presence reduces the friction that makes starting feel impossible. Dottie is your digital body double: she picks today's room, shows you one task at a time, and says 'let's start with this one.' You don't have to plan, decide, or figure out what comes next. She does that part.
Why does this planner already have tasks filled in?
Because blank pages cause paralysis. ADHD brains struggle most with the gap between 'I should clean' and 'here's exactly what to do right now.' Pre-filled tasks remove that gap entirely. You open the planner and the first task is already waiting — no decisions needed. If a task doesn't fit your home, skip it. The system handles the rest.
What is the Period Rule?
The Period Rule is simple: stop after 3 dots. Each completed task earns one dot. After 3 dots, Dottie tells you 'whatever you did was enough' and the remaining tasks fade. You can keep going if you want, but you never have to. This prevents the ADHD trap of 'I started so I have to finish everything' — which leads to burnout and avoidance next time.