Free ADHD cleaning checklist
Three printable pages for when the whole house feels like one big job: pick one spot, reset it in ten minutes with the same six steps, then stop. Plus a bedroom card for tired days.
Download free- Printable PDF in US Letter and A4
- Works on a tablet too: write on it in GoodNotes or Notability
- Real pages from the Home Reset Kit, not a teaser
Download the checklist
Pick your paper size. Print as many copies as you need.
For personal use. Please share the link to this page instead of the file.
What's inside
How to use it (when everything feels like too much)
- Pick one spot, not the house. The chair with the clothes, the sink, one side of the bed. Circle just one.
- Set a 10-minute timer. Run the same six steps: trash, dishes, laundry, one flat surface, a path on the floor, stop.
- Stop when it rings. Really stop. Write what you can see now that you couldn't before. That's the win.
- Tired? Use the 5-minute version. The bedroom card has one: dirty clothes in the basket, duvet up. That counts.
Why this shape helps: the hard part of cleaning with ADHD is often deciding where to start, not the cleaning itself. The same steps every time take the decisions away, and a short timer makes it easier to begin. This is a planning tool, not a treatment.
If starting is the hard part in general, see how to start when you're stuck. To make the 10-minute reset part of a short weekly routine, see the 30-minute Sunday reset, or spread it over the week with an ADHD cleaning schedule.
Questions
Is it really free?
Yes. No email, no account and no payment. Download the PDF and print it as often as you like for your own home.
Can I use it on my iPad or tablet?
Yes. Open the PDF in GoodNotes, Notability, Samsung Notes or Xodo and write on it. These pages are printables, so they have no clickable tabs; the full Home Reset Kit has a hyperlinked digital version.
Is this a cleaning schedule?
No, on purpose. A fixed schedule turns into a list of things you missed. These pages help you start one small reset whenever you need it, and stop when the timer rings.
What is in the full Home Reset Kit?
Room cards for the kitchen, bathroom, bedroom, living room and entry, a doom pile sorter, a 15-minute guests plan, a weekly rotation that forgives missed days, a laundry loop and more, in digital and printable versions.
Want every room?
The Home Reset Kit is a full ADHD cleaning planner: room cards for five rooms, a doom pile sorter, a 15-minute guests plan and routines that forgive missed days. Digital and printable, $6.99.
See the Home Reset KitSelf-organisation tools, not medical advice.