cleaning planner for iPhone
ADHD cleaning planner and checklist app that starts small
Nudge combines an ADHD cleaning planner, room checklist, and flexible schedule in one iPhone app. It helps you choose what to do first, adjust the plan to your energy, and break big rooms into small steps without pretending to diagnose or treat ADHD.
Free to start · Weekly has no trial · eligible Monthly and Annual plans include 7 days
Built from the can't-start problem, not a perfect-home ideal
I build Nudge alone, and I live with executive dysfunction. I designed it around one tiny action, changing capacity, and restarting without a missed-day penalty—the cleaning support I wanted to use myself.
Keep each room separate and start where you are
Nudge gives the kitchen, bathroom, bedroom, and living room their own place. Open one room without loading every household task into the same checklist.
- Room status: see what was cleaned today and what is still waiting.
- Flexible setup: add or edit rooms to match the home you actually have.
- Smaller scope: enter one room before choosing the next cleaning step.
Planner, checklist, and schedule
Planner
Choose what fits today's room, energy, and available time.
Checklist
Break the room into smaller actions you can actually check off.
Schedule
See what is waiting without turning the whole home into pressure.
Why rigid schedules can be hard to keep
A fixed cleaning schedule assumes your energy is predictable. For many people, it is not. A plan that felt reasonable on Sunday can feel too big on Tuesday.
Nudge starts with the day you are actually having. Tell it your energy and time, then get a plan that begins with one doable action. If all you can do is one tiny step, that still counts.
How to use an ADHD cleaning planner
- 1. Choose today, not an ideal week. Start with your available energy and time.
- 2. Pick one room. Keep unrelated chores out of the current plan.
- 3. Begin with the smallest visible action. Trash, dishes, and a clear walking path usually come before detailed organizing.
- 4. Use a stopping rule. Stop when the timer ends or the selected checklist is complete.
- 5. Re-plan without guilt. An unfinished plan is information about capacity, not a reason to reset progress.
Prefer a printable starting point? Use the free one-page ADHD cleaning planner, or try one task at a time with Tiny Clean.
How Nudge plans cleaning
Energy-aware plans
Pick low, medium, or higher energy and get a plan that fits.
Room-specific steps
Keep kitchen, bedroom, bathroom, and living-room tasks separate.
One tiny start
When deciding is the hard part, begin with one small action.
Panic Clean
When time is short, sort the plan by what makes the biggest visible difference.
Pricing
Free to download, with a free daily loop you can keep using: one task at a time plus three guided cleaning sessions a week. Premium unlocks Panic Clean, Scan My Mess, AI plans, task breakdowns, rooms, and Momentum, and costs $2.99/week with no free trial, $6.99/month with a 7-day trial for eligible new subscribers, or $49.99/year with a 7-day trial for eligible new subscribers.
Get Nudge on iPhone — free to startFAQ
Does Nudge replace a cleaning checklist?
Nudge can work like a cleaning checklist, but it also helps choose the next step. It breaks big cleaning tasks into smaller actions and adapts plans to your energy and time.
Can Nudge make a cleaning schedule?
Yes. Nudge helps organize rooms and tasks, then suggests cleaning plans based on what is waiting and how much energy you have today.
Can I use Nudge on low-energy days?
Yes. Nudge is designed for low-energy days too. You can start with one tiny action, a five-minute reset, or a smaller plan instead of a full cleaning session.
Does Nudge diagnose or treat ADHD?
No. Nudge provides task-organization and gentle productivity support. It does not diagnose ADHD, treat ADHD, or replace medical care.