ADHD-FRIENDLY GUIDE
How to Break Down Deep Cleaning Your Kitchen | ADHD-Friendly Guide
Deep cleaning the kitchen can feel like an endless task for ADHD minds. This guide makes it tactile, time-boxed, and rewarding.
✓ Track your progress ✓ Check off micro-steps ✓ Celebrate small wins
Why This Breakdown Works for ADHD Brains
No Overwhelming Tasks
Every step takes 2-5 minutes max. Nothing here will make your brain shut down.
Dopamine Hits
Check off micro-steps frequently for constant motivation and progress visibility.
Clear Next Action
No guessing what to do. Every micro-step tells you exactly what to do right now.
Complete Step-by-Step Breakdown
Phase 1: Setup and Prep
Gather tools
Grab sponges, sprays, gloves
Fill sink with warm soapy water
Put on music
Tie hair back
Set 20-min timer
Clear surfaces
Remove all items from counters
Group by type
Wipe crumbs
Stack items neatly aside
Take before photo
Declutter fridge
Remove expired food
Wipe shelves with vinegar
Dry surfaces
Group by category
Close doors gently
Phase 2: Deep Clean Zones
Stove and oven
Remove grates
Spray degreaser
Wait 5 minutes
Scrub circular motions
Rinse and dry
Sink and counters
Pour baking soda in sink
Scrub faucet
Rinse with warm water
Wipe counters top to bottom
Polish faucet last
Cabinets and floor
Dust cabinet tops
Wipe handles
Sweep floor
Mop section by section
Let air dry fully
Phase 3: Reset and Reward
Organize items back
Return only essentials
Group by frequency of use
Wipe containers
Face labels forward
Take after photo
Scent and ambiance
Light candle or diffuser
Open window
Play soft music
Take 3 deep breaths
Notice clean smell
Celebrate progress
Mark checklist done
Drink cold water
Text a friend 'I cleaned!'
Sit for 5 minutes
Enjoy dopamine calm
ADHD Pro Tips
🧽 Use texture feedback
ADHD brains enjoy sensory input — scrubbing textures can sustain focus.
🎶 Pair with music
Songs cue time chunks and make cleaning rhythmic.
📸 Before-after photos
Visual evidence helps motivate repeat cleanups.
🔥 Micro clean zones
Clean one zone per day instead of marathon sessions.
Track These Steps in Scramblie
Import this entire breakdown into the app, check off steps as you go, and celebrate every tiny win. Built specifically for ADHD brains.
Download Free on App Store✓ Pre-loaded task templates ✓ AI task breakdown ✓ Progress tracking
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