Do you struggle to complete chores at home? Is your partner or roommate constantly frustrated at you? You’re not alone.
If you’re an adult with ADHD, managing a household can feel like climbing a mountain every day. Between balancing responsibilities, keeping up with a steady routine, and managing the inevitable unexpected events, it can often feel overwhelming. That’s why insights and simple tips from Certified ADHD Coach Ryan Mayer are so valuable. In a recent episode of The Distractables, Ryan joined to share strategies, tips, and real-life advice on managing household tasks with ADHD. Let’s dive into some of the key takeaways!
Understanding ADHD and Household Task Management Challenges
ADHD impacts executive function—the part of the brain responsible for planning, organizing, and completing tasks. For adults with ADHD, everyday responsibilities like paying bills, keeping up with cleaning, and even simple routines can feel like they’re working against their brain’s natural tendencies. Ryan highlighted that these challenges aren’t just about “forgetting” or “lacking motivation.” Instead, they often stem from brain wiring that affects how tasks are approached and completed.
Key Strategies for Managing Your Home with ADHD
1. Create an ADHD-Friendly Routine
Routine is crucial, but it must be one that fits ADHD needs. If not, it won’t stick! Before you can create the routine; you need to decide what your objectives are. Ryan emphasizes the importance of creating flexible routines—ones that encourage structure but leave room for the unexpected. For example, you might designate specific “task days” for major household responsibilities but avoid rigid schedules that could lead to burnout or frustration. Visual reminders, like a well-placed calendar or even sticky notes, can be lifesavers in ensuring you stay on track. It is a good idea to start by writing out your goals; and building the flexible strategy from there!
2. Use “Body Doubling” for ADHD Motivation
One of the most insightful techniques Ryan mentioned is “body doubling,” a practice where you complete tasks alongside another person. This doesn’t mean they have to help with the task; just having someone nearby can provide enough of a mental boost to get started and stay focused. Body doubling can be especially helpful for tackling chores that feel like mental mountains. Ryan and his wife Andrea fold laundry together on Instagram LIVE and TikTok LIVE every Tuesday at 8:45pm EST! Friends don’t let friend fold alone! Join in!
3. Break Tasks Into Small, Manageable Steps for ADHD
The all-or-nothing mindset is common with ADHD, but Ryan explains that tackling tasks in smaller steps can make them feel more manageable. For example, if cleaning the kitchen feels overwhelming, start with just clearing the counters. Once you’re done, you might feel motivated to take on the next small task, like loading the dishwasher. Breaking down household chores into bite-sized pieces not only makes them feel less daunting but can also provide a rewarding sense of progress along the way. If you are struggling to find a strategy that works for you, book a free intro call to see how ADHD Coaching could set you up for success.
4. Embrace ADHD Technology and Tools for ADHD Reminders
Smartphones and apps can be excellent tools for adults with ADHD. Ryan suggests using reminder apps or setting timers and alarms for routine tasks, like taking out the trash or paying bills. AI Coach Ryan is the perfect companion to provide extra personalized support in the form of reminder phone calls or text messages to your phone!📱 Technology is incredible.
5. Give Yourself Grace
Managing ADHD, especially when it comes to household responsibilities, can sometimes feel like running on a treadmill. Ryan emphasizes the importance of being gentle with yourself and allowing room for slip-ups. Everyone has days when things don’t go according to plan—ADHD or not. Giving yourself grace and flexibility makes it easier to recover and try again. Everyone with ADHD shares similar struggles. You are not alone. Not anymore. Join the FREE Digitial Community to find support and encouragement.
Practical Tips for ADHD Households
- Use Visual Cues: Place reminders in key areas, like by the front door, on the fridge, or in other visible spots.
- Prioritize Tasks: Choose the most important tasks to focus on first, and let go of “perfect” standards for everything.
- Experiment with Methods: Not every strategy works for everyone. Try different approaches to see what fits best with your routine and preferences.
- Set Boundaries: Ryan highlights that setting personal boundaries, such as dedicated “no-work” zones or times, helps keep ADHD-related burnout at bay.
Managing a household with ADHD requires a mix of patience, experimentation, and a strong support system. Ryan’s insights offer valuable guidance for creating routines, tackling chores, and making your home a place of comfort rather than stress. Embracing tools like reminders, body doubling, and flexible routines can help adults with ADHD feel more in control of their home life.
Whether you’re just starting your journey or have been finding your way for years, remember that small, consistent efforts can make a big difference. With these tips, you can begin to create a household management system that works with your brain, not against it. So, take it one step at a time, celebrate small wins, and remember—you’ve got this!
Listen to the Full Podcast for More ADHD Task Management Insights for the Household
If you found these tips helpful, make sure to check out the full episode on The Distractables podcast. Ryan Mayer dives deeper into each of these strategies and shares personal stories that can resonate with anyone navigating ADHD.
