Adhd and Laundry: 7 Accommodation Strategies to make Laundry Easier

Adhd and laundry is a challenge.

Laundry can feel like a never-ending challenge, especially for women with ADHD. The multiple steps involved—sorting, washing, drying, and folding—can quickly become overwhelming, particularly when executive function skills are already stretched thin. Add the physical effort of hauling laundry and the monotony of the task, and it’s no wonder laundry can feel so daunting. But with the right strategies, you can make this chore more manageable and even a little less stressful. Here are seven practical tips to help you tackle laundry in a way that works for your ADHD brain:

1. Simplify the Task

Instead of letting laundry pile up, try doing smaller, more manageable loads. Breaking it down this way can prevent overwhelm and make the process feel less like an insurmountable mountain.

2. Use a Timer

Timers are your friend. Set one for 10 or 15 minutes to focus on a specific part of the process, like folding or putting clothes away. This approach helps keep you on task and prevents burnout, allowing you to take breaks without losing momentum.

3. Use Visual Cues

Label your laundry baskets or hampers with clear signs like "dirty" and "clean." Visual cues can help you stay organized and reduce the mental load of remembering what goes where. It’s a small step that can make a big difference in staying on top of things.

4. Delegate and Get the Kids Involved

You don’t have to do it all alone. Enlist the help of family members or roommates to share the load. Getting the kids involved can also be a great way to teach them responsibility while lightening your burden. Assign age-appropriate tasks, like sorting laundry by color or folding small items like socks and towels. If it’s within your budget, consider outsourcing some of the work to a laundry service. Remember, delegating isn’t a failure—it’s a smart way to manage your energy and time.

5. Utilize Assistive Technology

Invest in tools that make laundry easier, like a laundry sorter with wheels or a bag with shoulder straps. These small adjustments can save you time and energy, making the task less physically demanding and more ADHD-friendly.

6. Make Laundry Enjoyable

Turn laundry time into “you” time. Listen to your favorite music, catch up on a podcast, or enjoy an audiobook while you work. Alternatively, treat yourself to a special-scented detergent or fabric softener to add a little joy to the process.

7. Refine Your Laundry Routine and Rethink Frequency

Ask yourself, how often does the laundry really need to be done? Can you wear certain clothes two or even three times before washing? Rethinking your laundry frequency can save you time and reduce the stress of constantly managing loads. Experiment with different routines to find what fits best into your life. Some people find it easier to do smaller loads more frequently, while others prefer tackling a larger load all at once. The key is to find a rhythm that reduces stress and works for you.

Note: Consider minimizing laundry frequency by using storage solutions that suit your ADHD needs—think baskets, shelves, or hooks that make sorting and storing easier. The goal is to find a system that feels natural and reduces the cognitive load. Remember, there's no one-size-fits-all method. What matters most is discovering what works for you and sticking with it.

By integrating these strategies, you can transform laundry from a dreaded chore into a manageable part of your routine. It might never be your favorite task, but it doesn’t have to be a source of stress.