ADHD-friendly cleaning schedule printable

Ways to use it

Start with the 15-minute daily reset and add a single focus each day. If a day goes wrong, skip it: the plan never asks you to catch up. The low-energy list is there for the days when doing one small thing is a win.

Want to try before you buy? Download the free daily cleaning checklist, then come back for the full set.

How to use it

1. Read the ‘how it works’ page first.
2. Print the daily reset and the weekly focus page, then put them on the fridge.
3. Set a 15-minute timer and stop when it rings.
4. Use the brain dump page whenever your head is full, and tick off the monthly jobs when you can.

Sizes and formats

PDF files. Print at 100% (actual size) for the sizes above.

Questions

Is it only for people with ADHD?

No. It suits anyone who finds big cleaning schedules overwhelming, but it was designed around short tasks, clear lists and no guilt.

Is it a fillable PDF?

Not yet. Print it, or use it in a note-taking app that lets you write on PDFs.

Which style is included?

Both: Calm Sage and Soft Pastel, in A4 and US Letter.

How do I get the files?

Straight after payment the download page opens with a button for every file, and we email you the same link. Nothing is posted.

How should I print them?

Open the PDF in Adobe Acrobat Reader or your browser and print at 100% or ‘Actual size’, not ‘Fit to page’. Matte card of 200–300 gsm gives the nicest finish, but plain paper works too.

Can I print more than one copy?

Yes. The personal-use licence lets you print as many copies as you need for your own home, family and events, at home or at a print shop. Please do not share or resell the files.