How to Get Motivated to Clean When You're Depressed

Finding the energy to tackle even the simplest tasks feels impossible when you're dealing with depression. And when faced with a mountain – or rather, a house – of chores, the thought of cleaning can feel utterly overwhelming. But learning how to get motivated to clean when depressed might be the first step in breaking a negative cycle and lifting your mood.
At a glance:

  • Acknowledge the challenge and don't beat yourself up about it.
  • Start small with manageable tasks.
  • Focus on the immediate benefits to your mood and well-being.
  • Break down large tasks into smaller, more achievable steps.
  • Reward yourself for even the smallest accomplishments.
  • Don't be afraid to ask for help from friends, family, or professionals.
  • Remember, progress is progress, no matter how small.

The Vicious Cycle: Depression and a Messy Home

Depression can drain your energy and motivation, making it incredibly difficult to keep your home clean and organized. But, as Mairanz points out, "A messy house can be a bit of a self-fulfilling problem for people struggling with depression. The symptoms make it challenging to care for your space, but an unkempt home can prompt depression symptoms." Research confirms this. Studies have shown a link between cluttered homes and increased levels of cortisol (the stress hormone) and symptoms of depression. It’s a frustrating cycle: you feel too down to clean, and the mess makes you feel even worse.

Reframing the Task: Cleaning as Self-Care

Instead of viewing cleaning as a chore, try reframing it as an act of self-care. Think of it as creating a more peaceful and comfortable environment for yourself, which can, in turn, positively impact your mood. Cleaning is not about perfection; it's about creating a space that supports your well-being. As Mairanz notes, “Physiologically, cleaning demands physical activity, decision-making, and emotion regulation and generates a sense of achievement. All these things can lead to improved mood.”

Where to Begin: Practical Strategies for Getting Started

Okay, so you want to clean, but the motivation is still MIA. Here are some actionable strategies to help you get started:
1. Start Small, Really Small:
Don't try to tackle everything at once. That's a recipe for overwhelm. Instead, focus on one tiny task. Maybe it's just washing a single dish, making your bed, or putting away five items. Mandi D. suggests, "I give myself a number of items to put away each time I get up instead of looking at it all as a whole. 'Each time I’ll put away five things.' It makes cleaning less overwhelming.” Starting small creates a sense of accomplishment and can spark further motivation.
2. The 15-Minute Rule:
Set a timer for 15 minutes and dedicate that time to cleaning. When the timer goes off, stop. You might be surprised at how much you can accomplish in just 15 minutes, and knowing there's an end in sight can make it easier to get started.
3. Focus on High-Impact Areas:
Prioritize areas that have the biggest impact on your mood. Making your bed, for example, instantly makes your bedroom feel tidier. Cassiday recommends choosing tasks that create a "high impact" first to help you better recognize the value of your efforts. "A bed takes up a large chunk of space in a room, so if you actually make it, it has a rather large effect in terms of the aesthetic appearance as compared to, say, picking up five pieces of trash," she says.
4. The "Keep Up As You Go" Method:
Prevent messes from accumulating in the first place. This is about building habits, not about marathon cleaning sessions. Some examples:

  • Dishes: Rinse and put dishes in the dishwasher immediately after using them.
  • Shower: Spray down your shower after each use to prevent mildew buildup.
  • Laundry: Put clothes directly into the hamper instead of piling them on the floor.
    5. Gamify the Process:
    Turn cleaning into a game to make it more enjoyable. Challenge yourself to beat the clock, reward yourself for completing tasks, or listen to upbeat music while you clean. Danikka S. shares, “I watch the morning news or some sort of show I like (Nat Geo Wild, Smithsonian, etc.) and on commercials, I push myself to do as much as I can before the commercials end."
    6. Break Down Large Tasks:
    Overwhelmed by the thought of cleaning how to clean a messy kitchen? Divide it into smaller, more manageable tasks: clear the counters, wash the dishes, wipe down the appliances, sweep the floor. Tackle one task at a time.
    7. Create a Cleaning Schedule (and Be Flexible):
    Having a schedule can provide structure and help you stay on track. However, be realistic and flexible. Don't set unrealistic expectations for yourself. If you miss a day, don't beat yourself up about it. Just get back on track the next day.
    8. Reward Yourself:
    Acknowledge and celebrate your accomplishments, no matter how small. Give yourself a reward for completing a cleaning task, such as watching an episode of your favorite show, taking a relaxing bath, or treating yourself to your favorite snack.
    9. Reframe Negative Self-Talk:
    Depression often comes with negative self-talk. Challenge those negative thoughts and replace them with more positive and compassionate ones. Instead of thinking, "I'm so lazy, I can't even keep my house clean," try thinking, "I'm doing the best I can right now, and I'm making progress."
    10. Focus on the Benefits:
    Remind yourself of the benefits of cleaning: a more peaceful and comfortable environment, reduced stress, and a sense of accomplishment.

When to Ask for Help

It's okay to ask for help. In fact, it's a sign of strength. If you're struggling to get motivated to clean, reach out to friends, family, or a professional cleaning service.

  • Friends and Family: Ask a friend or family member to help you clean. Having someone working alongside you can make the task less daunting and more enjoyable. As Mairanz points out, “People with depression tend to withdraw and self-isolate. Reaching out to a friend or loved one is a big step toward combating depression and can have immediate effects, not just on the physical space, but also on the emotional.” If possible, Cassiday says, do your best to ask for help before you feel embarrassed by a mess.
  • Professional Cleaning Service: Consider hiring a cleaning service to help you get your home back in order. This can be a great way to relieve stress and free up your time and energy to focus on other things.

Dealing With Setbacks

There will be days when you just can't bring yourself to clean. That's okay. Don't beat yourself up about it. Just acknowledge your feelings and try again tomorrow. Remember that recovery is not a linear process. There will be ups and downs.

Common Questions About Cleaning and Depression

  • Why is it so hard to clean when I'm depressed? Depression affects your energy levels, motivation, and ability to concentrate. It can also lead to feelings of hopelessness and worthlessness, which can make it difficult to care about your surroundings.
  • Will cleaning actually help my depression? While cleaning is not a cure for depression, it can definitely improve your mood and sense of well-being. A clean and organized environment can reduce stress, promote relaxation, and provide a sense of control.
  • What if I just can't get started? Break the task down into even smaller steps. Start with something incredibly simple, like opening a window or putting on some music. Once you get started, it may be easier to keep going.
  • What if cleaning triggers negative emotions? If cleaning brings up difficult or painful memories, or if you associate it with feelings of shame or guilt, consider seeking support from a therapist or counselor.

Long-Term Strategies for Maintaining a Clean Home

Cleaning isn't just a one-time fix; it's a continuous process. Here are some long-term strategies for maintaining a clean home, even when you're struggling with depression:

  • Establish a routine: Create a daily or weekly cleaning routine and stick to it as much as possible.
  • Declutter regularly: Get rid of items you no longer need or use. Clutter can contribute to feelings of overwhelm and stress.
  • Make it a habit: Incorporate small cleaning tasks into your daily routine. For example, wipe down the counters after each meal or sweep the floor while you're waiting for the coffee to brew.
  • Practice self-compassion: Be kind and patient with yourself. Don't expect perfection. Just focus on making progress, one small step at a time.

Taking the Next Step: Prioritizing Your Well-Being

Getting motivated to clean when you're depressed is challenging, but it's possible. By starting small, reframing the task, asking for help, and practicing self-compassion, you can create a cleaner, more peaceful environment that supports your well-being. And remember, it's always okay to seek professional help for your depression. You can call 1-800-662-4357 for confidential support. Remember, taking care of your mental health is the most important step of all.

Overcoming Lack Of Motivation

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