Ready for a Reset? ADHD-Friendly Spring Cleaning Tips That Actually Work

Spring can feel like a fresh start—but if you’re living with ADHD, the idea of “spring cleaning” might also feel overwhelming. Where do you even begin?

The good news is, you don’t need to declutter your whole house in a day. In fact, smaller steps work better for ADHD brains. This guide is packed with simple, doable strategies that reduce stress, boost focus, and make it easier to reset your space—one shelf, drawer, or 10-minute sprint at a time.

Let’s ditch the pressure and make spring cleaning something that actually works for you.

March 2025, Andrew Brawner, ADHD Coach @ Agave Health

Small Steps That Make a Big Difference

Instead of trying to tackle everything at once, focus on what’s realistic and repeatable. The key is building momentum through small wins. Below are 13 ADHD-friendly habits that can help you move through spring cleaning with more ease and less stress. Try one or two at a time—whatever feels doable for you.

1. Set Small, Specific Goals

Break tasks into tiny pieces. Instead of saying, “Clean the kitchen,” try “Clear the counter” or “Sort the junk drawer.” This makes the process feel more manageable and less overwhelming. Question to ask: What’s the smallest task I can do right now (e.g., one drawer, one shelf)?

2. Use Timers and Set Short Intervals

Use a timer (like the Pomodoro technique) to work in short bursts. Knowing there’s an end in sight makes it easier to focus and less likely you’ll burn out.

3. Limit Distractions

Turn off notifications, put away your phone, or use headphones with music that helps you stay focused. Even small changes can help keep your attention where you want it.

4. Visual Clarity

Too much visual input can create mental noise. Keep only what fits the space or adds a sense of calm.

Question to ask: Does this item fit the space, or is it adding clutter?

5. Use Clear Sorting Systems

Set up clearly labeled boxes or bins to reduce decision fatigue. Keep the system simple to avoid second-guessing.

6. Allow Yourself to Let Go Without Guilt

Emotional attachment is real—and valid. But letting go isn’t about failure; it’s about creating space that works for you. Question to ask: Will this item add stress or benefit my life?

7. Use Rewards

Whether it’s a favorite snack, a 5-minute break, or a funny video, rewards reinforce progress and help sustain motivation.

8. Ask for Help or Get a Buddy

An accountability partner can offer support, reduce overwhelm, and make it more fun.

9. Limit the Amount of Stuff in One Go

Instead of “everything,” try “10 pieces of clothing” or “just this shelf.” Limits help you stay focused and avoid burnout.

Question to ask: How many items am I really tackling today?

10. Work with Your Body’s Energy Levels

Tackle your spring cleaning during times of day when your energy naturally peaks—whether it’s morning, afternoon, or evening.

Question to ask: When do I feel most energized or focused?

11. Keep It Fun

Music, audiobooks, or gamified apps can transform the task from a chore into something engaging.

12. Don’t Overthink – Start with Action

Overthinking often leads to decision paralysis. Take one small step—it builds momentum.

Question to ask: What’s one action I can take right now?

13. Set Visual Progress Reminders

Checklists, sticky notes, or before-and-after photos are great motivators and reminders that you are making progress.

Progress Over Perfection

Remember, progress doesn’t have to be perfect—or fast. Every small habit you build is a win. With the right tools, the right timing, and a little compassion for yourself, you can create a space that supports your focus and energy.

Use this spring as an opportunity to clear just enough to feel lighter, more in control, and a little more at home in your space.

Ready to make decisions easier as you go?

Head to Part 2 of our Spring Cleaning Series:

Spring Decluttering Made Simple: Questions That Help You Let Go  for ADHD-friendly prompts to guide what stays and what goes.