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cleaning check list adhd

1. Preparation

Gather cleaning supplies (broom, mop, vacuum, cleaning sprays, cloths)

Set a timer for 15-30 minutes to stay focused

Choose a specific area to clean

2. Decluttering

Pick up any trash and dispose of it

Sort items into "keep," "donate," and "discard" piles

Return items to their designated places

3. Surface Cleaning

Dust surfaces (shelves, tables, counters)

Wipe down surfaces with a cleaning spray

Clean mirrors and windows

4. Floor Cleaning

Vacuum carpets and rugs

Sweep and mop hard floors

Check for hidden dirt in corners or under furniture

5. Organization

Organize items in drawers and cabinets

Use bins or labels for easy identification

Arrange books and papers neatly

6. Final Touches

Replace items that belong in the space

Add a pleasant scent (candles, air fresheners)

Take a moment to admire the cleaned area

7. Maintenance

Set a schedule for regular cleaning (daily, weekly)

Create reminders for cleaning tasks

Celebrate small achievements to stay motivated

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