Free ADHD chore chart maker for adults
Quick answer: tap the chores you do, add who's sharing them, pick a daily cap (30 minutes is a realistic start on your own, less if you share), and you get a Monday-to-Sunday chore chart you can tick off. The ADHD tweaks: no day goes over your cap without a warning, weekly chores are spread so there's no weekend marathon, monthly chores get one week each, and a chore wheel picks today's chore when choosing is the hard part. Free, no sign-up, with a printable PDF, a Google Sheets CSV, calendar reminders and a share link for your partner or housemates.
1. Pick your chores (tap to add or remove)
2. Your chores
3. Your chore chart
Saved in this browser only. Nothing is sent to us.
How to make a chore chart that works with ADHD
- Cap the minutes, not the chores. A short, fixed amount (15 to 30 minutes a day) is easier to start than "clean the house". That cap is our rule of thumb, not a research number. If the maker keeps warning you, tick more days, move a chore to monthly, or share it out.
- One zone a day. Kitchen Monday, bathroom Tuesday, and so on. The whole place gets covered without a Saturday that eats itself.
- Keep the daily list tiny. Daily chores repeat seven times a week. Two or three is plenty.
- Give every chore a bad-week version. Toilet only. Bins out. Two minutes of anything keeps the chart alive.
- Make it visible. Print it and stick it where the chores happen, or put it in your calendar. Out of sight is out of mind.
- When choosing is the snag, spin. The chore wheel picks one of today's chores and offers a matching timer, so the only job left is starting.
Sharing chores with a partner or housemates
Add everyone's names (comma-separated) and the maker splits the list by minutes, not by number of chores, because taking the bins out isn't the same job as cleaning the bathroom. Each weekly chore goes to whoever has the fewest minutes so far, daily chores rotate, and you'll see everyone's weekly total underneath. Two habits make shared charts last:
- One owner per chore, start to finish. Owning the bins means noticing they're full, taking them out and putting in a new bag. Nobody has to remind anybody.
- A 10-minute check-in on Sunday. Swap anything that didn't work. Press Share with your household to send everyone the same chart as a link.
What the research says
Plans that say when and where help people follow through. A meta-analysis of 94 independent tests found that "if-then" plans spelling out the when, where and how of a goal (called implementation intentions) had a medium-to-large effect on reaching it (Gollwitzer & Sheeran, Advances in Experimental Social Psychology, 2006). A chore chart that says "Tuesday, after dinner, bathroom" is that kind of plan. Habit research also points to repeating a behaviour in the same context so it starts to run on autopilot (Lally et al., European Journal of Social Psychology, 2010), which is why each chore keeps its day.
Those studies weren't about ADHD or housework. We didn't find trials of chore charts for adults with ADHD, so treat this as practical structure, not treatment.
Example: an ADHD-friendly weekly chore chart
One zone a day, with a 2-minute version for bad weeks. Use it as is, or build your own above.
| Day | Zone | 10 to 20 minute zone | Bad-week version (2 min) |
|---|---|---|---|
| Monday | Kitchen reset | Benches, sink, run the dishwasher | Dishes only |
| Tuesday | Bathroom | Toilet, sink, mirror, swap the towel | Toilet only |
| Wednesday | Laundry | One load, start to finish (put away counts) | Wash one load |
| Thursday | Floors | Vacuum the main room and hallway | Clear the floor of stuff |
| Friday | Bins + fridge | Bins out, toss old food | Bins out |
| Saturday | Bedroom + sheets | Change sheets, clear the chair | Make the bed |
| Sunday | Reset + plan | Drop zone, meal plan, look at next week's chart | Look at next week's chart |
Free printable ADHD chore chart for adults (PDF)
A one-page weekly chore chart: a short daily reset row, one zone per day with a bad-week version, a "who" column for shared homes, a monthly box split into 4 weeks, and a roll-a-dice chore list for when you can't choose. Landscape A4 and US Letter. Free for personal, classroom and client use.
Download A4 PDF Download US Letter PDFMake your chore chart with AI
Paste this into ChatGPT, Claude or Gemini. If you've built a chart above, the copy button fills in your chores, names and cap.
Help me make an ADHD-friendly chore chart. Rules: no day over [30] minutes per person; one zone of the house per day instead of one big clean; every chore gets a 2-minute 'bad week' version; split chores fairly by minutes, not by number of chores, and give each chore one owner who handles it start to finish (noticing, doing, restocking). Ask me which days are busy before you assign anything. Then give me a Monday-to-Sunday table, plus a monthly list spread over 4 weeks. Who's sharing: [NAMES]. Our chores: [YOUR CHORES]
More free tools for the house
- ADHD habit tracker: track 1 to 3 daily chores, with a tiny version that still counts
- ADHD cleaning schedule: small daily resets plus a weekly one
- 15-minute cleaning zones printable
- Visual timer: a 10-minute round with brown noise
- Virtual body double: company while you clean
- Clean the house with ADHD: AI prompts for when it's all too much
- All free ADHD tools
FAQ
What's a good chore chart for adults with ADHD?
One that's short, visible and forgiving: a cap on minutes per day (15 to 30 is a good start), one zone of the house per day instead of a weekend marathon, a 2-minute version of each chore for bad weeks, and tick boxes you can see. The free maker on this page builds that from your chores in about a minute.
Is there a free chore chart maker for adults?
Yes. This one is free, needs no account or app, and runs in your browser. Pick your chores, add who's sharing, and it builds a Monday-to-Sunday chart you can tick off, print, download as a CSV for Google Sheets or Excel, add to your calendar, or share with a link.
How do you split chores fairly with a partner or roommates?
Split by minutes, not by number of chores, because 'take the bins out' and 'clean the bathroom' aren't the same job. The maker gives each weekly chore to whoever has the fewest minutes so far and rotates daily chores, then shows each person's weekly total. Give every chore one owner who handles it start to finish, including noticing it needs doing.
How long should chores take each day with ADHD?
There's no research-backed number. Our rule of thumb is 15 to 30 minutes per person per day, because a short, fixed amount is easier to start than an open-ended clean. One person doing a whole home's chores usually needs the top of that range; sharing brings it down. The maker warns you when a day goes over the cap you pick.
What is a chore wheel, and does it help with ADHD?
A chore wheel picks a chore for you at random. Choosing is its own small task, and a spin removes it. Some people also find the bit of novelty makes starting easier. Press 'Spin for a chore' and it picks one of today's unticked chores and offers a matching timer.
Can I use this chore chart in Google Sheets or Excel?
Yes. Build your chart, then press Download CSV. In Google Sheets choose File, then Import, then Upload. In Excel just open the file. Each row is one chore with its day, person, minutes and how often it repeats.
What chores should be daily, weekly and monthly?
A common split: daily for dishes, a quick tidy and wiping benches; weekly for laundry, sheets, vacuuming, the bathroom, bins and groceries; monthly for the oven or microwave, washing the bins, windows and decluttering one spot. Keep the daily list very short: it repeats 7 times a week.
Is my chore chart stored or sent anywhere?
No. It's saved only in this browser's local storage. Nothing is sent to us. If you press Share, the chart is packed into the link itself, so whoever opens it gets a copy in their own browser.
General productivity information, not medical advice. Disclaimer.