The Stress Free ADHD Cleaning Checklist
Looking at a messy room can feel like a physical wall. Your brain sees a hundred tasks at once and doesn't know where to start. This is not a lack of willpower. It is a challenge with executive function. This adhd cleaning checklist turns the mountain back into molehills.
The Action Plan
Put on your shoes
Lace up your sneakers to tell your brain that you are in work mode now.
Start the sound
Put on a fast paced playlist or a favorite podcast to provide the dopamine your brain craves.
The Trash Sweep
Walk through the room with one bag and only pick up actual trash.
The Laundry Pile
Gather all clothes and put them in a basket. Do not sort them yet.
Clear One Surface
Pick just one spot, like a coffee table or desk, and clear it completely.
The Relocation Box
Put things that belong in other rooms into one box. Do not leave the room to deliver them yet.
The High Five
Stop and acknowledge what you did. Your brain needs the win to keep going.
Ready to execute this?
HealUp turns these concepts into a tool that actually works for your ADHD brain. No fluff, just execution.
How HealUp Actually Helps
We don't just explain the problem. We give you the exact tools to solve it.
AI Task Breakdown
Overwhelmed by a big project? Our AI instantly breaks it into tiny, non-scary micro-steps so you can start without the panic.
Execute Mode
Focus on just ONE step at a time. No distractions, no clutter. Just clear, immediate action to build momentum.
Zero Guilt
Stuck? Hit the "Stuck" button to get unblocked instantly. HealUp is designed to be kind to your brain, not punishing.
Stop Planning. Start Doing.
Free to use. Optional sync for power users.
No credit card. No signup. Just start doing.