cleaning planner for iPhone

ADHD cleaning planner and checklist app that starts small

Nudge combines a digital 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.

Get Nudge on iPhoneSee the ADHD cleaning app

7-day free trial on Monthly and Annual for eligible new subscribers · Weekly has no trial

Nudge Plan my day on iPhone: I'll pick the right tasks for your energy. How's your energy, from very low to high with medium selected, how much time, from 15 to 90 minutes with 30 selected, and a Build my plan button.
A verified first-party Nudge Plan my day screen.

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.

Nudge home screen on iPhone. Mochi stands in the living room doorway and says: evening, maya. the living room has been lived-in since sunday. one tiny thing? Below it, how much have you got today? with four Mochi choices, frozen, a little, some and lots, and a note that frozen and a little swap in a 5-min rescue. Then the next step, Clear the coffee table, living room, about 1 minute, then Mochi brings a gift, with Start this task and Easier buttons, More for this task, and a Visit Mochi card: the living room is lived-in, 2 gifts.
Verified first-party Nudge Today screen with Rooms one tap away.

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.

An ADHD cleaning checklist app, planner, 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

Repeats on certain days, every few weeks, or once a month, 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.

Repeats bend too. A task can come back after you do it, on certain days, every few weeks, or once a month, and a “then, later” step can follow it: start the laundry now, get a nudge to hang it up. On a day it does not fit, skip it or snooze it, and it comes back by itself.

Nudge Edit task on iPhone for Clear one small surface, asking when does it come back? with four choices: after I do it, on certain days, which is selected, every few weeks, and once a month. Monday is picked under which days, and Mochi says every monday. next one's mon 5 oct, above dates from today, the 30th, to 19 October. A Then, later row offers to add a follow-up, above a Save button.
Verified first-party Nudge edit-task screen: a task set to come back every Monday.

How to use an ADHD cleaning planner

  1. 1. Choose today, not an ideal week. Start with your available energy and time.
  2. 2. Pick one room. Keep unrelated chores out of the current plan.
  3. 3. Begin with the smallest visible action. Trash, dishes, and a clear walking path usually come before detailed organizing.
  4. 4. Use a stopping rule. Stop when the timer ends or the selected checklist is complete.
  5. 5. Re-plan without guilt. An unfinished plan is information about capacity, not a reason to reset progress.

Prefer paper? Download the free printable one-page ADHD cleaning planner (PDF), 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

Nudge is a subscription for iPhone. You can try one tiny task before you choose a plan. Weekly is $2.99 with no free trial. Monthly is $6.99 and Annual is $49.99, and both include a 7-day free trial for eligible new subscribers, so nothing is charged before day 7. Cancel anytime in Apple ID settings.

Get Nudge on iPhone

FAQ

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, a flexible one. Each task can come back after you do it, on certain days, every few weeks, or once a month, and you can add a "then, later" follow-up step. If today is not the day, skip it or snooze it and it comes back by itself. Plans still start from 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.

Is the ADHD cleaning planner app free?

No. Nudge is a subscription with no free tier, and the Pricing section above has the exact prices and trial terms. If you want a free ADHD cleaning app or planner instead, the printable ADHD cleaning planner is a free one-page PDF, and Tiny Clean picks one task in your browser with no signup.

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.