Tips for Cleaning with Anxiety, Depression, and ADHD

music or a movie in the background helps so much. having some sort a stimulus while ur working is SO HELPFUL

I put a YouTube video of a 7 minute timer and then put it on loop so I don't lose track of time

Literally same I wish I could send a picture of how bad my room is rn

I've had to use multiple things I suppose like music I turn on my pandora, sometimes I use a 5 to 10 minute timer and then take like a 30 minute break and then when all else fails I bought some plastic totes just so I wouldn't have to see the clutter but now that i have them i only used 2 out of the 4 and got stuck again

Oh also, this is a little more bold and potentially embarrassing but invite a buddy inside. Having someone you trust in the room with you, with the right music & game plan in mind can really be extra motivating. I say potentially embarrassing bc if you’re anything like me, you’re a little type A & like things to be perfect for yourself, so adding an outside party to the equation might spark a little shame- but that same shame could help spring your nervous system into action LOL😭😭. Not medical advice by any means but hey, that’s what took me from suffocating in my majorly cluttered room to smooth sailing in my clean and organized sanctuary :)) Works especially good if your buddy becomes hands on with cleaning process, and tries to act as an accountability partner to keep u on track). My room has only gotten overwhelmingly messy 2 other times in 7 months since the 1st major cleaning, and I’ve been able to maintain the order with my “5 minute tidy ups” since. If works it works!

Play some music and make cleaning your concert. Think Disney movie montage

I don't 😭 My definition of "cleaning" is when I shove stuff out of the way if my room is too messy to even walk through

I do a little bit at a time. I started with a corner. Since then, I've rearranged my room and cleaned my entire floor. I still have a lot of clothes to put away but I'm working on it. Start small.

I know what ya mean. Day in and day out it seems like I keep losing time on my phone. I've tried downgrading to a flip phone which has service and the one I'm using being for information or games and whatnot. Hasn't really worked for me yet.

same i struggle with it too what i've found to work is to put some upbeat music on and set a timer for somewhere between ten minutes and an hour and a half depending on my mood and try to spend as much of that time as possible being productive, then take a ten minute break, then go back to being productive for a period slightly shorter than the first one (for example if i worked for forty minutes, i'd take a ten minute break and then work for thirty minutes, break, etc) get i can account for losing interest or concentration on the task, and i keep going until either i'm finished or i reach only working for ten minutes then i'll take a longer break or stop for the day and continue some other time. i do this for basically everything including school work. you can adjust as needed. good luck!

I struggle with this too. I’m actually procrastinating with cleaning right now by writing this. Making a list helps because it breaks down the tasks, even if I don’t get through all of it. Having a friend come over even just to watch can help. Also helps if they’re a compassionate non-adhd person, because they’ll see things I won’t. I sometimes straight up don’t see the mess. Otherwise I’m in the same boat. Oh! The right music can do wonders. Hardcore music helps me with cleaning haha.

^^ that also is true my therapist told me that rewarding yourself will help encourage you and keep you motivated. To try and make small goals and progress from there. Hope it works for you!

I have to specifically set aside time with small goals, like at this time I'm going to put away 3 things and then if that's all I can handle I call it a day, but other times I feel more motivated and I keep going