One bite at a time!

Life with Adult ADHD

ADHD Adult Chore Chart

| Frequency | Area | Chore / Task | ADHD-Friendly Tip |

|---|---|---|---|

| DAILY | Home Reset | "Landing Zone" Tidy: Put away keys, mail, bag, and jacket. | Do this immediately upon entering the house. |

| | Kitchen | Dishes/Sink Reset: Load or wash dishes used right away. | A clean sink prevents a massive backlog. |

| | General | Clutter Sweep (5-Minute Rule): Set a timer and put away 10 things. | Stop when the timer goes off, no matter what! |

| | Hot Spot | Clear one major flat surface (e.g., kitchen counter, coffee table). | Prevents visual overwhelm. |

| WEEKLY | Laundry | Change and wash all bedding. | Make this the first task on your designated laundry day. |

| | Floors | Vacuum or sweep all main living areas. | Listen to your favorite podcast or music while you do this. |

| | Kitchen | Wipe down counters and stovetop. Take out trash and recycling. | Can be done after making dinner one night. |

| | Bathroom | Clean the toilet, sink counter, and mirror. | Keep cleaning supplies in the bathroom for easy access. |

| | General | Fold and put away all clean clothes. | "Fold and put away" is the final step; don't leave it in the basket! |

| MONTHLY | Kitchen | "Fridge Funeral": Toss old/expired food; wipe down shelves. | Do this right before a major grocery shopping trip. |

| | General | Wipe down baseboards, door frames, and appliance exteriors. | Choose one room a month for this deeper clean. |

| | Organization | "Junk Drawer Audit": Declutter one problematic area (junk drawer, desk pile). | Focus only on this one area and stop after 15 minutes. |

| | Maintenance | Clean out the dryer lint trap completely. | Fire safety first! Set a calendar reminder for this. |

Remember the Goal:

Consistency is more important than Perfection! If you miss a day, just pick up where you left off.