Cleaning Guide (Neurodivergent Edition) – Daily Living Made Easier

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How this guide helps

A calm, visual-first cleaning companion with bite-sized steps, sensory-friendly tips, and printable planners. Use the quick links below to jump to what you need, then download the charts for your fridge or wall.

🟩 Daily 🟦 Weekly 🟨 Monthly 🟧 Seasonal

Room-by-Room

Room-by-Room Cleaning

Kitchen

Daily (≈5–10m): Dishes tub, wipe benches, quick sweep.
Weekly (≈20m): Fridge shelf wipe, microwave steam clean, bin wash.
Monthly (≈30m): Oven wipe, cupboard fronts, kettle descale.

👃 Low-scent swap: unscented detergent; gloves to reduce texture overload.

Bathroom

Daily (≈5m): Rinse sink & shower, hang towels to dry.
Weekly (≈15–20m): Toilet & basin clean, mirror wipe, floor mop.
Monthly (≈20m): Grout check, fan dust, shower curtain wash.

🎧 Quiet mode: headphones/earplugs to soften echo.

Bedroom

Daily (≈5m): Quick reset: clothes basket, surfaces tidy.
Weekly (≈15–20m): Change sheets, dust, vacuum.
Monthly (≈15m): Mattress rotate, 15-min wardrobe sort.

🎵 Motivator: 10-minute timer + favourite song.

Wiping kitchen cupboard doors with a cloth — Kitchen: cupboard fronts & handles.

Cleaning a bathroom sink with a sponge — Bathroom: daily sink rinse keeps buildup low.

Folded blankets on a made bed — Bedroom: weekly sheet change, monthly blanket refresh.

Laundry

Laundry & Washing Schedules

Use this as a starting point. Adjust for climate, allergies, and activity level. Pair laundry with a timer or favourite playlist.

Item	How Often	Duration	Tip
T-shirts / Tops	1–2 wears	≈60–90m (cycle)	Warm wash; hang promptly.
Jeans	3–5 wears	≈60–90m	Cold wash; turn inside-out.
Socks / Underwear	Every wear	≈60–90m	Warm wash; mesh bag optional.
Towels	Every 3–4 uses	≈60–120m	Hot wash if possible; dry fully.
Pillowcases	Weekly	≈60–90m	Great for skin & hair hygiene.
Bedsheets	1–2 weeks	≈60–90m	Fragrance-free detergent.
Blankets / Duvets	Monthly	≈90–120m	Air dry or tumble low.
Curtains	3–6 months	—	Check fabric label; vacuum between.

🟦 Weekly🟨 Monthly

📱 Reminder: Add a “Sunday Reset” to wash towels, change sheets, and empty bins.

Putting dirty clothes into a washing machine — Load with lights/darks separated.

Hanging washed clothes outside — Air-dry for low scent & softness.

Folding baby clothes on a bed — Folding can be calming and focused.

T-shirts hanging neatly in a wardrobe — T-shirts: 1–2 wears → wash.

Organised wardrobe with clothes and boxes — Keep a “worn once” rail to reduce laundry overwhelm.

Stacked pillows on a bed — Pillowcases weekly; air pillows every 3–6 months.

Download Wash Frequency Chart (PDF) Printer-Friendly (B/W)

Appliance Care

Appliance Care & Maintenance

Opening a fridge door — Fridge: weekly expired check; monthly shelf wipe.

Cleaning inside a microwave with a cloth — Microwave: steam clean with lemon water, wipe after 3–5 min.

Stovetop with clean burners — Stove/oven: degrease bi-weekly; baking soda paste for interior.

Appliance	Frequency	Duration	How to
Washing Machine	Monthly	≈20m active	Run clean cycle; wipe seal; clean filter. White vinegar if scents overwhelm.
Dryer	Every load / Monthly	≈2m / 10m	Clean lint trap each load; vacuum vent monthly.
Dishwasher	Monthly	≈15m	Empty filter; hot rinse with vinegar; wipe seals.
Fridge	Weekly / Monthly	≈10m / 20m	Expired check; monthly shelf wipe; baking soda deodoriser.
Microwave	Weekly	≈5m	Steam-clean; wipe splatter when soft.
Vacuum	Weekly / Monthly	≈5m / 10m	Empty bin weekly; wash/replace filter monthly.