How to Set Up an ADHD-Friendly Bathroom: A Personal Journey to Calm and Efficiency
- Kristina Proctor
- Mar 21
- 3 min read
When you’re managing ADHD, even small routines—like getting ready in the morning or winding down at night—can feel overwhelming. The bathroom is often a place of forgotten tasks, misplaced items, and sensory overload. But with a few intentional changes, it can become a space that supports both focus and relaxation.
My Story: When My Bathroom Became the Problem
I was struggling with my bathroom. Stuff was everywhere, and I had a hard time functioning in the morning because I didn’t even want to get ready in there. I reached my breaking point when I realized I was moving “bathroom tasks” to other parts of my house—doing my hair in the living room, putting on makeup in the kitchen—just to avoid the space. Instead of helping, this just made the clutter around my house even worse. That’s when I knew I needed a change.
March 2025, Kristina Proctor, ADHD Coach @ Agave Health
Step 1: Declutter and Simplify
The Challenge: Too many products and cluttered countertops make it hard to find what you need and can lead to decision fatigue.
The Solution:
Minimize Products: Stick to the essentials—one shampoo, one body wash, one skincare routine.
Use Clear Bins: Store similar items together in labeled, clear containers to make them easy to find.
Declutter Regularly: Set a reminder every month to toss expired products or items you don’t use–for me, I have a ‘first weekend of the month’ reminder where I have 4 key household tasks and this is one of them.
Step 2: Make Essentials Visible
The Challenge: Out of sight, out of mind! If you can’t see it, you might forget it—whether it’s your medication, skincare, or daily hygiene steps.
The Solution:
Use Open Shelving: Keep daily essentials at eye level to create visual reminders.
Try a Checklist: A waterproof checklist on the mirror or shower wall can help reinforce your routine–I used a post-it note for a while.
Clear drawers: I went to the dollar store and bought a small, clear drawer for the counter where I can see the smaller items like nail clippers and tweezers. That is their home. I can see them and I know where to return them.
Step 3: Reduce Sensory Overload
The Challenge: Bright lights, strong smells, and clutter can be overstimulating, making the bathroom an uncomfortable space.
The Solution:
Soft Lighting: Swap out harsh white bulbs for warm, dimmable lighting.
Note: I added a small lamp to the bathroom counter, this has been a game changer for the nights I’m already overwhelmed.
Neutral Scents: Stick with mild or natural scents if strong fragrances are overwhelming.
Tactile Comfort: Use soft, high-quality towels and bathmats for a soothing touch.
Step 4: Make Time Management Easy
The Challenge: Losing track of time while getting ready can lead to rushing, stress, or even forgetting steps in your routine.
The Solution:
Shower Timer: A waterproof timer in the shower helps prevent zoning out or running late.
Mirror Notes: Dry-erase markers on the mirror can serve as reminders for morning and night routines.
Music or Podcasts: A playlist with a set length can help you stay on track without constantly checking the clock.
Step 5: Keep It Low Maintenance
The Challenge: Complex organization systems require upkeep—something that’s tough with ADHD.
The Solution:
Easy-to-Clean Surfaces: Opt for minimal decor and materials that wipe clean quickly.
Laundry Basket Nearby: Make sure dirty clothes and towels have a designated spot to prevent floor piles.
Hooks Instead of Towel Bars: Towels are more likely to be hung up when hooks are easier to use.
Your Bathroom, Your Rules
The goal of an ADHD-friendly bathroom isn’t perfection—it’s about creating a space that makes daily routines easier and less stressful. Start small, experiment with what works for you, and adjust as needed. A few thoughtful changes can turn your bathroom into a calm, functional space that supports your well-being.
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