Managing ADHD and Chores: Using Enjoyment and Resistance to Get Things Done

In today’s blog, I’m taking you through a method I use to make chores feel more manageable when living with ADHD. We all know that simple tasks can sometimes feel like massive obstacles, so I’ve developed a system using a Miro whiteboard to break down the resistance I feel toward each task while balancing it with a key factor that’s often overlooked – enjoyment.

Let’s dive into how this works, and I’ll show you how breaking tasks into smaller parts and adding a bit of fun can help overcome those mental blocks. PS, if you fancy watching the video instead over on my YouTube channel, I have linkedin it here!

Step 1: The Idea of Mapping Resistance Levels and Enjoyment Factors

I’m starting off by listing a bunch of household chores on the Miro board. This includes everything from vacuuming to doing the dishes. The first step is categorising these chores not only by how hard they feel to start but also by how much I enjoy them.

I’ll place tasks like “folding laundry” in the high-resistance column because it feels tedious and time-consuming. For enjoyment, I use stars to indicate tasks I might enjoy more, like “organising the bookshelf.” This dual rating helps me visualise which tasks I dread versus those that might actually bring me joy.

Step 2: Breaking Down High-Resistance Tasks

Now, let’s focus on the high-resistance tasks. Take “cleaning the bathroom,” for example. It’s one of those chores that feels overwhelming. To make it more manageable, I break it down into smaller steps: “clean the sink,” “wipe down the mirror,” and “scrub the shower.”

Each mini-task gets its own sticky note. This not only makes the big task feel less daunting but also allows me to check off smaller steps as I go, building momentum.

Step 3: Balancing Enjoyment with Task Resistance

Here’s where it gets interesting. On days when I’m struggling, I’ll use tasks with higher enjoyment levels as a warm-up. For example, I might start with “organizing the bookshelf” and then transition to “vacuuming.”

Doing something enjoyable first helps create a positive flow, which makes it easier to tackle the harder tasks. The energy from finishing a fun task can carry me into the next one, making it feel less like a chore.

Step 4: Considering Energy and Timing

Timing is crucial when managing ADHD. My energy levels fluctuate, so I’m mapping that out too. Mornings tend to be low-energy for me, so I save high-resistance tasks for when I’m feeling more alert in the afternoon.

By aligning tasks with my natural energy rhythm, I set myself up for success. During low-energy times, I’ll focus on simpler tasks that still need to get done, like “wiping down counters.”

Step 5: Using Stars to Identify Potential Flow States

Now, let’s talk more about those stars! They serve as indicators for high-resistance tasks that could become surprisingly easy if I’m in the zone. For instance, I’ll tag “vacuuming” with a star. On days when I feel particularly motivated, I might find that tackling this chore is easier than I expected.

The star system helps me remember that sometimes the barriers I perceive can shift based on my mood and energy level. If I’m feeling focused, those tagged tasks can turn into quick wins instead of daunting chores.

Step 6: Celebrating Small Wins and Self-Compassion

Finally, it’s vital to recognise every small win. If I manage to move even one sticky note from the high-resistance column to the done column, that’s progress! Celebrating these small accomplishments helps me maintain motivation.

It’s also important to practice self-compassion. If certain tasks linger in the high-resistance column for longer than I’d like, that’s okay. This system is about reducing stress, not adding to it. Understanding my resistance levels and enjoyment factors empowers me to create a workflow that works with my ADHD brain.