⭐Could help with Focusing on a certain area of the room/diving the room in half especially if the clutter/ area is overwhelming and overstimulating
Room Dividers do exist but have pretty high prices and there are other ways you could divide the room as well but I just wanted to share something that worked for me
Adjustable Rolling Garment Rack
Shower Rings
Shower Curtain (will definitely be long) I bought the one pictured but I do think cloth shower curtains work pretty good
I have discovered that I don't need cleaning tips. (Well, I do, but more for efficiency than for getting the thing done in the first place.) I need a checklist. But ADDitude mag really seems geared towards parents of ADHD kids, and there aren't very many posts about cleaning with ADHD on tumblr, so I decided to try my hand at making a checklist that I can find so I don't have to rewrite it every time, and maybe then y'all can use it and modify it to fit your needs.
Start with your clothes! You got dirty clothes on the floor? Clean clothes? Put them where they belong! Generally, I recommend tossing everything in the hamper unless you know that everything that's ended up on the floor lately is wearable at least one more time before you wash it. It just makes it easier when I can either put all the clothes away or put all the clothes in the hamper and don't have to try to decide.
Now put away any extra hangers you still have out!
Put shoes where shoes go.
This is probably where I'm going to make my bed, because I don't really put anything except clothes on my bed and bedding being on the floor actually takes up a lot of space and makes the mess look bigger than it is. If there's still stuff on your bed, that's okay! Just do this step a little bit later!
Put the books where the books go, whether that's a bookshelf, your windowsill, or your desk. Don't put them on your desk unless they actually belong there, though, otherwise you're just adding to the clutter that you're going to have to deal with later.
Now divide up your room into sections! I consider my room to have five sections: the corner by the door, the corner by the closet, the corner by the window, and the wall-y-est corner, which all meet in the center of the room (so it's not just the corner, it's like that entire quarter of the room), and my desk is a separate section. If you need smaller sections, do smaller sections! If you need bigger sections, do bigger sections! Whatever works for you.
Start with your first section. (I recommend doing your desk either first or last, because it keeps the "floor" sections all together. First is good if you want to use open desk space to store things you're not sure what to do with, but the downside is that you might forget about it and end up with a desk that's more cluttered than before. I'm going to do my desk last for this exact reason.) Pick up anything that you know you can put away with the "one touch" rule. This is a rule my mom introduced to me that basically says once you pick up a thing, don't put it down until you put it away--don't touch the same object more than once. One touch!
Do the second section and follow the "one touch" rule, and do that with all of your sections. For me I like to do things very cyclically, so what's probably going to happen is I'll start in the door corner and move counter clockwise around my room (since my bed makes a barrier between my door corner and my wall corner the clockwise direction).
You may have noticed that I only told you to put away the things you can with the "one touch" rule. That's because sometimes there are things that you don't know what to do with, and if you keep picking it up and moving it from section to section it'll never get put away. So this is where you start from the beginning and go around your room again, and really think about where the thing should go. Does it actually belong to you? If not, give it back. Is it useful to you? If not, hand it down or donate it. Do you really want to keep it? If not, hand it down or donate it. Do you have room for it? If not, hand it down or donate it. (Yes, the solution to the "no" answers for those questions is repetitive--I find that even if I answer all those questions "no", I have to think about donating it because emotional dysregulation=too much sentimental value placed on mundane objects=keeping everything. Definitively saying "actually, don't keep that" is important for me, and it might be important for you too.)
You also may have noticed that I haven't actually mentioned trash yet? That's because even though it's important for hygiene and cleanliness to get rid of trash, it can be overwhelming digging through all of that other stuff. Now that you've put everything else away, though, you don't have to dig! Take a trash bag and go around your room and throw away what needs to go away.
Now do all the most intense things: dusting, vacuum, sweep (why do you not have carpets in your bedroom, you heathen? /j)
Now that I have a checklist I can use the tips people have recommended to make it easier for me. Things like:
you don't have to do it all in one day if it stresses you out, you can break it up however you need to (unless you're really in a crunch)
set a timer, pick up x things, or finish one whole section before taking a break
alternatively, if executive dysfunction makes it difficult to start, set a timer for the amount of time you feel like you can clean for, even if it's only a minute, and see how you feel after that timer is up--if you can keep going or need a break
listen to podcast or music and use that to choose when your breaks will be
make a game out of it, I mean who doesn't play basketball with their laundry?
Tidying is hiding things in a place you'll know where to find them later.
So to gamefy or make if more fun, you can think of yourself as a pirate hiding a trasure where no-one but you will find it... Or think of it as hiding the fingerprints and clues that would incriminate you in the assasination of a cheeseburger in your kitchen.
It is also putting your cat toys in a place you wont step and break your neck accidentally.
