Weekly
Maintenance
Planner
ADHD Executive Function Tools
A structured weekly schedule with sample tasks to help you
build and maintain consistent cleaning routines.
ADHD Executive Function Tools
A structured weekly schedule with sample tasks to help you
build and maintain consistent cleaning routines.
Most people with ADHD know what needs cleaning. The problem is that “clean the house” is not a task - it is an undefined blob that gets avoided precisely because it has no edges. Monday arrives and the whole house needs attention, so nothing happens. Or Saturday arrives and everything gets done at once, which works until the week it doesn’t, and then nothing happens for three weeks.
Weekly planning breaks this pattern by distributing small, specific tasks across seven days. Each day has a short list. You do the list. You stop. No judgment about what didn’t get done on other days, no mental inventory of the whole house.
The planner on the next page comes pre-filled with common tasks spread across the week. The blank lines are for anything specific to your home. Treat it as a starting template - adjust the distribution until it fits your actual week.
1. Start with the pre-filled tasks. They are distributed to keep any single day light. Try them as-is for one week before rearranging.
2. Add your own tasks on the blank lines. Write in pencil. What works in week one may shift by week three.
3. Use the daily tracker grid. The recurring tasks (trash, dishes, bed) get their own section with a seven-day checkbox grid. Checking boxes builds visible momentum.
4. Set a timer for each day’s list. Most days take 15-30 minutes. When the timer stops, you stop - even if something is unfinished. It will still be there tomorrow.
5. Print a fresh copy each week. This planner is meant to be used up. A clean sheet on Monday resets the week without carrying forward any guilt from last week’s unchecked boxes.
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