ADHD Cleaning Checklist
One page, every room, sized for real energy levels. Check tasks off on screen as you go, or print the page and put it on the fridge with a pen. Every list is written in micro-tasks — startable steps with a visible finish — because "clean the house" is not a task, it is a threat.
Print this page
How to use this checklist without drowning
Do not do all four rooms in one run. Pick the room that is bothering you most, set a timer for ten or fifteen minutes, and do the top of the list until the timer rings. That is it. The checklist is a menu, not a quota — the "bare minimum" row of each room exists specifically for the days when the full list would end in a shutdown on the couch.
If you live with other people, this page also works as a chore board: assign rooms, let each person run their own timer, and compare what got checked. The on-screen checkboxes remember their state per person per device, so nobody can quietly take credit for somebody else's bathroom.
What to do when the checklist wins and you lose
Some days the checklist is not happening, and the honest answer is that the checklist adjusts — not you. Every room on this page has a bare-minimum row at the bottom: three lines per room that keep a home functional. On a bad day, three lines is the whole assignment, and it is a passing grade. The homepage planner's low-energy mode generates exactly those plans with a timer attached, so even the fallback has edges.
The failure mode this page is designed against is the cliff: full checklist or nothing, perfect week or abandoned system. Cliffs are what turn a messy house into a chaotic one. Three lines on a bad day, a full reset on a good one — the average is a home that works.
Kitchen
Bathroom
Bedroom
Living Room
Bare minimum — the days that need it
Each room has a floor below which the day still counts. If the full lists are not happening, these three lines per room are the whole assignment.
Kitchen, bare minimum: Sink clear, Counters wiped, Trash out — done. That counts.
Bathroom, bare minimum: Toilet swished, Sink wiped, Fresh towel — done. That counts.
Bedroom, bare minimum: Bed made, Floor grabbed, Chair cleared — done. That counts.
Living Room, bare minimum: Ten-things pickup, Couch fluffed, Table cleared — done. That counts.
Can I print just one room?
Yes — use your browser print dialog's page range, or use the homepage planner to generate a single-room plan and print that instead.
Do the checkmarks save?
On screen, yes — they are stored in your browser per room and survive refreshes. Printed checkmarks are, as tradition demands, made of ink.