Chores in 2022: ADHD-Specific Solutions


From laundry and dishes to meal planning and grocery shopping, there’s no shortage of household chores to do over and over again.

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

To turn monotonous household chores into interesting challenges, ADHD brains need creative hacks. Here, ADDitude readers share their ADHD-specific solutions for tackling 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 head.

“I moved all my fresh vegetables to the door and middle shelves so I don’t forget them and waste them; condiments go in 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 keep a routine – laundry on Tuesdays and Fridays; groceries on Saturday; plan meals on Thursday evening while making the grocery list. Of course, the holidays can wreak havoc on routines. Then I have to make a conscious decision to “get back on the wagon”. »

“To reduce the number of cups and plates we have, 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 set alarms on my phone or smartphone to remind me to move wet laundry to the dryer. The shopping I do online. It saves me time, which I need, because everything just takes me a little longer than most people.

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“The Paprika app create a grocery list based on recipes I find online. It was a lifesaver!

“When I’m cleaning the kitchen, I set a timer for 15 minutes and just focus on that task. If an idea pops into my head, I jot it down for later. It’s amazing how much I can accomplish during this time.

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

“I listen to music, listen to 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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