10 Household Tasks ADHDers Hate
The Top 10 Most Hated ADHD Chores (And How to Make Them Easier)
If you have ADHD, you probably have at least one household chore that you dread—the kind that sits undone for days (or weeks) because it feels too overwhelming to start. It’s not laziness. ADHD struggles with executive dysfunction, task initiation, and staying focused—which makes certain chores impossible.
The problem isn’t that people with ADHD don’t want a clean, organized space. Most traditional cleaning advice assumes a neurotypical brain that thrives on structure, routine, and follow-through. When those strategies don’t work, it’s easy to feel discouraged.
1. Doing the Dishes
Why It’s Hard:
Dishes pile up fast and become overwhelming
Once out of sight, they’re out of mind—until there are no clean plates
The sensory discomfort of food scraps, wet sponges, and greasy surfaces can be overstimulating
How to Make It Easier:
Rinse dishes immediately after using them to prevent buildup
Run the dishwasher daily, even if it’s not completely full, to avoid overload
Use a dishwashing playlist or podcast to make the task feel less tedious
Set a rule: Before bed, the sink should be empty, even if it means just stacking dishes neatly for later
2. Laundry
Why It’s Hard:
Requires multiple steps (gathering, washing, drying, folding, putting away)
Clothes often get left in the washer or dryer for days
Folding feels pointless and tedious
How to Make It Easier:
Use one laundry basket instead of sorting colors to reduce decision-making
Set phone alarms for switching loads so clothes don’t sit forgotten
Skip folding and organize clothes in bins, drawers, or hang them immediately
Do smaller loads more frequently so it doesn’t pile up
3. Taking Out the Trash
Why It’s Hard:
Doesn’t feel urgent until it starts overflowing
Requires multiple steps—tying the bag, replacing it, and remembering to take it outside
Often ignored until the smell becomes unbearable
How to Make It Easier:
Use smaller trash bags that need to be taken out more often, preventing overflow
Keep extra trash bags at the bottom of the bin for easy replacement
Take out the trash as part of another routine, like leaving the house or making coffee in the morning
4. Cleaning the Bathroom
Why It’s Hard:
It’s a sensory nightmare—hair in the drain, chemical smells, damp surfaces
Requires scrubbing, which feels like too much effort
Often neglected until it becomes a much bigger job
How to Make It Easier:
Use daily shower sprays so scrubbing is needed less often
Keep disposable wipes under the sink for quick counter and sink cleanups
Do one small task at a time instead of trying to deep clean everything at once
Wipe surfaces while brushing your teeth or waiting for the shower to heat up
5. Vacuuming and Sweeping
Why It’s Hard:
Requires pulling out equipment and plugging it in, which adds extra steps
Loud noises can be overstimulating
Floors never seem to stay clean for long
How to Make It Easier:
Use a cordless vacuum to eliminate the hassle of plugging and unplugging
Invest in a robot vacuum that runs on a schedule
Set a timer for five minutes and do as much as possible, then stop
Focus on high-traffic areas instead of trying to clean the whole house
6. Putting Things Away
Why It’s Hard:
ADHD brains struggle with object permanence—if something is put away, it may be forgotten
Clutter quickly becomes overwhelming
There is no immediate reward, so motivation is low
How to Make It Easier:
Use open storage like shelves and baskets instead of closed drawers
Create a designated “dump zone” for frequently misplaced items
Follow the “one-touch rule” by putting things away immediately instead of setting them down to deal with later
Set a five-minute timer and put away as many things as possible
7. Making the Bed
Why It’s Hard:
It feels pointless since it will be undone at night
Extra pillows and sheets add unnecessary steps
It can be physically awkward and frustrating
How to Make It Easier:
Use a duvet without a top sheet to simplify the process
Reduce the number of pillows to make bed-making faster
Make it part of a morning routine—get out of bed, straighten the blanket, move on
8. Grocery Shopping
Why It’s Hard:
Too many decisions, lead to mental fatigue
It is easy to get distracted and forget essentials
Impulse buying makes it challenging to stick to a budget
How to Make It Easier:
Stick to a core set of meals each week to simplify decision-making
Order groceries online for pickup or delivery to reduce distractions
Use a shared grocery list app so you can add items as soon as you run out
Always shop with a full stomach to avoid impulse purchases
9. Sorting Mail and Paperwork
Why It’s Hard:
Paper clutter builds up quickly and feels overwhelming
Decision fatigue makes it hard to know what to keep and what to toss
How to Make It Easier:
Open mail immediately and sort it into a “deal with now” and “shred” pile
Go paperless with bills and statements whenever possible
Designate a small bin or tray for incoming mail to prevent it from spreading across surfaces
10. Cooking and Cleaning Up the Kitchen
Why It’s Hard:
Cooking requires planning, focus, and multiple steps
Dishes and messes pile up quickly
Decision fatigue makes it hard to figure out what to cook
How to Make It Easier:
Stick to simple meals with minimal ingredients and steps
Clean while cooking—wipe counters and put away ingredients as you go
Cook in batches, so meals are ready to reheat instead of cooking every day
Use paper plates or pre-chopped ingredients when energy is low
ADHD and Chores
If you struggle with household chores, it’s not because you’re lazy—your brain isn’t wired to thrive on traditional cleaning routines. The key is finding what works for you, whether breaking tasks into smaller steps, reducing decision-making, or using external motivation like timers and accountability.
