Weekly
Maintenance
Planner

ADHD Executive Function Tools

A blank weekly schedule template for building
your own personalized cleaning routine.

Build Your Own Routine

Some people do better with a blank page than a pre-filled one. A suggested schedule can feel like someone else's priorities written down for you, and the mismatch between those tasks and your actual home creates a friction that makes the whole planner easy to ignore. If you looked at the pre-filled version and thought "that's not how my week works," this is the one to use.

The ADHD part of this is specific. Weekly planning requires holding a mental model of seven days, estimating how long tasks take, and distributing effort evenly across a week you haven't lived yet. Executive function makes all three of those harder. What tends to happen: you write an ambitious Monday, a reasonable Tuesday, and then trail off by Thursday because the planning itself was exhausting.

The grid on the next page is empty on purpose. You fill it in based on what your home actually needs, on the days that actually work. The structure does the part your working memory struggles with - remembering which day gets which task. You do the part only you can do - choosing what matters.

How to Use This Planner

1. Walk through your home first. Before writing anything, do a quick walkthrough. Notice what bothers you most, what guests would see, what you keep putting off. Write those down as your candidate tasks.

2. Distribute, don't stack. Spread tasks across the week so no single day takes more than 20-30 minutes. Two or three tasks per day is enough. The goal is a schedule you can finish, not one that looks thorough.

3. Assign daily habits separately. The Daily Tasks section with the tracker grid is for things you do every day - dishes, trash, making the bed. These are separate from the day-specific tasks. Checking boxes through the week builds a visible streak.

4. Test it for one week before adjusting. The temptation is to redesign the whole plan after two days. Give it a full week. Then move things around based on what you actually learned.

5. Print fresh copies. This planner is meant to be used up. A clean sheet on Monday resets the week without carrying forward anything from last week's unchecked boxes.