Cleaning can feel like an insurmountable task when dealing with executive dysfunction. The overwhelm that comes with starting and completing household chores can lead to procrastination, disorganization, and a sense of frustration. However, with a few strategic accommodations, it’s possible to manage and maintain a cleaner, more organized space, even when executive function challenges are present.
One of the most helpful tools for someone with executive dysfunction is a robot vacuum. These devices can be programmed to clean while you focus on other tasks, making sure that one of the more tedious chores—vacuuming—becomes automatic. By removing the need to set aside time for regular vacuuming, you reduce the mental load and free up your energy for other responsibilities. It’s a small investment with big rewards.
When the thought of washing dishes or wiping down counters feels too overwhelming, consider using paper plates, cups, and utensils. While this isn’t a long-term solution, it can be an excellent temporary accommodation during particularly tough days. By reducing the number of dishes you need to clean, you give yourself a break from chores without compromising your ability to maintain a sense of order.
Instead of trying to clean the entire house in one go, break down each task into manageable chunks. Focus on one room or even one part of a room. Tackle the dishes for 5-10 minutes, then take a break. Small wins like this help reduce overwhelm and make cleaning feel more achievable. Even just getting closer to the task—like moving laundry to the washroom or putting dirty dishes on the counter—can feel like progress. Recognizing each step as an accomplishment, rather than viewing the whole task as one insurmountable goal, is key.
For example, tell yourself: “I’m going to wash all my underwear because at least I’ll have clean undergarments,” rather than committing to doing all the laundry. Start with small items, like loading silverware or a single load of laundry, and slowly build from there.
For those who struggle with breaking tasks into smaller, more manageable steps, utilizing websites like Goblin Tools can be a game-changer. Goblin Tools is a platform designed to help break down complex tasks into clear, bite-sized steps. You can input any task—like “clean the bathroom” or “organize the kitchen”—and get a list of small actions to complete. This way, you have a clear roadmap, reducing the overwhelming feeling that often comes with larger chores.
Sometimes tasks need to be reworked to be more achievable. For instance, consider a no-fold laundry system to avoid the stress of folding. Limit the amount of clothes or dishes you use in a day to prevent pileups. You could even restrict the amount of dishes and clothes available—putting them out of sight temporarily so that you can prevent pile up especially if you notice you are overwhelmed or at lower capacity. (For example when I first moved I only allowed myself a few dishes in arm’s reach because I was so burned out and wanted to prevent dishes piling up.) This makes the task feel more manageable and less time-consuming.
Using a digital calendar or app to set up recurring reminders can help create a routine. By having regular, low-pressure check-ins, you’re more likely to stay on top of your tasks. Start with simple goals, such as “wipe down kitchen counters every Tuesday at 10 AM,” and build from there. You don’t need to aim for perfection—just consistency.
If possible, don’t hesitate to ask family members or roommates to take on certain tasks, or hire help for larger chores like deep cleaning. It’s okay to rely on others when your executive function is being taxed. Delegating tasks is not a sign of failure, but rather a way to make your environment more manageable.