ADHD Cleaning
Planner

Cleaning is not one big task — it is fifty tiny decisions, and ADHD brains burn out on the deciding, not the wiping. Pick a room, pick the energy you actually have today, and get a plan of small, done-able steps you can check off right here. Nothing to sign up for. Nothing to install.

Build my plan

Build your reset

How the planner thinks

Every plan is built from three honest inputs. The room narrows the world down to one space — the whole house is a thought that can end the afternoon before it starts. The energy level is the input most planners skip: a low-energy day gets genuinely smaller steps, not the same list with softer fonts. The minutes you pick cap the plan so it fits the window you actually have, not the window you wish you had.

Each step is written the way ADHD cleaning guides should be written: a concrete verb, a visible finish line, and a time cost so you can pace yourself. "Clear the sink" is startable. "Clean the kitchen" is a research project. The difference is the whole tool.

Check it off here, or print it

On screen, every step is a big tap target — press it when it is done and watch the progress bar move. Progress is saved in your browser, so a knocked-over juice box or a phone call can interrupt you without costing the plan. The built-in timer counts down your chosen window; when it rings, anything you finished counts, and stopping is allowed.

Prefer paper? The print button produces a clean one-page checklist — the same plan, on the fridge, with a pen. For the full house in one page, the printable checklist covers every room.

For low-energy days, on purpose

The low-energy mode exists because executive dysfunction is not laziness and it does not respond to guilt. It gets the bare-minimum version of each room: the moves that keep a home functional — sink clear, trash out, one surface — sized at a few minutes each. A low-energy reset is a real reset. It is the version most planners do not bother to build, and it is the one that keeps the habit alive on the days that decide whether a habit survives.

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