#adhdpsa

Establish a REALISTIC goal. I usually go with a set time limit, 2-15min depending on my energy. Otherwise, you can set a number of items to clean, or a small area (I don't recommend this one, but if you must).

Identify hygiene hazards. That's usually going to be some form of leftover food - dropped food, leftover food, bowls/plates/cups, Tupperware (that's right, I know about the Tupperwares. I know all your secrets), and so on. It might also be something that's smelling funky or growing mould (unwashed gym clothes, sweaty old PJs, old socks, a damp towel that's been sitting there for too long). No judgement, not from me, not from yourself. Deal? Deal. Judgement and shame make shit like this even harder. Let go.

Identify "categories". Usually, there will be certain categories of mess in a room. My most common ones, in order of importance, are: plates/bowls/cups (as above), rubbish, dirty clothes, clean clothes, hobby stuff. If you can, identify where each category goes (e.g. in the laundry basket, in the cupboard). Otherwise, get a basket for the categories that don't have a specific place or that will take another step to put into that place (e.g. a basket for clean clothes that will need to be folded before you put them in the cupboard).

Put on your favourite music/podcast/audiobook. Your brain needs entertainment, and that's okay! But I advise against TV/a video/a movie, bc you'll end up staring at it 🤣

And... GO!! Start your timer (if you're using one), and get to it! Start by cleaning up the hygiene hazards you've identified (bin them if you have to, no judgement), then move on to tackling the categories, and then move on to the miscellaneous (lord almighty that was hard to spell) things, and finally you can sweep/dust/mop/etc and do any aesthetic stuff if you still have time and energy. If you get overwhelmed, just pick up one thing at a time, and deal with that one thing.

And stop. When you reach your goal, stop for a minute. Think about where your energy and enthusiasm is at. If it's actually gone up since you started cleaning (which does happen sometimes!), consider setting a new (REALISTIC) goal. If your energy and/or enthusiasm has gone down at all, give yourself permission to stop. You don't need to work yourself into the ground before you stop. This also goes for if you run out of energy and/or enthusiasm before you reach your goal!!!! It just means you need a more realistic goal. You can stop.

Celebrate your hard work. That's right, this is actually a step. It's an important step. Whatever you've managed to do, no matter how small, is a win. Thank yourself, let yourself be proud, and revel in that feeling of having accomplished something. That's reinforcing your behaviour, btw - like giving a dog a treat for doing a trick. So it's actually hella productive. Just fyi.