Four Tips For Cleaning With Depression

By Marissa Sparkman

If you’ve ever struggled with depression, you know that keeping a clean home can feel almost impossible sometimes. Maybe you’ve found that having to be home more – especially if you’re working from home – has made it easier to create clutter and mess. While outsourcing domestic tasks is a great option – it’s not one that is financially feasible for everyone. So, what can you do when the laundry and dishes are piling up?
Make a “high energy” and “low energy” chart
Does doing dishes make you feel exhausted? With this tip, you can add it to the “high energy” side of your chart. This means that you can take care of this task on days when you feel you have more motivation and energy, or maybe it means that you only buy disposable dishes. Is cleaning up your office space usually a bit easier to manage day to day? This means that it can go on the “low energy” side and be reserved for days when you want to take care of a task or two but don’t feel you can tackle an entire room. Remember that this chart is about breaking down your tasks and simplifying things as much as possible. There is absolutely nothing wrong with making things more manageable for yourself.
Do What You Can
Start with garbage first. If you see food waste or garbage around your home, it’s most important that you take care of these things. You may be thinking, “I already know this, Marissa,” but it can be very easy to become overwhelmed by the amount of clutter and tasks you need to take care of. If you simply only have the energy to do one thing, clean up all trash first. The results may make you feel productive, which could lead to having the motivation to complete another task or two.
Come Up With a Reward
Maybe you’ve been wanting to binge watch a new show for a few days. What if you can’t watch it until your laundry is taken care of? Or maybe you’ve had your eye on a new handbag, and you’ve also been needing to clean your bedroom. Give yourself a timeline – and if you clean your bedroom, your reward is the bag. Allowing yourself a reward for completing a task you don’t want to or feel like you can’t could be one way of gathering up the motivation to do it. Think of it as the adult version of the pizza party we got to have as kids if we did our summer reading.
Make it More Fun and Fulfilling
There are so many ways to make cleaning more enjoyable. Finding a new podcast, listening to an audiobook, and listening to your favorite music are just some of the ways. I’ve recently found that calling friends and family I haven’t caught up with in some time makes me want to take care of tasks. We’re all so busy with the day-to-day that it can be difficult to find time to maintain our relationships. So, what if we combine something we don’t like to do or lack energy to do with some socializing? Giving any of these a try if you’re not doing so already could really help to make the time go by faster and make the tasks a bit more fulfilling.
If you’re struggling to complete daily tasks and feel that you’ve lost your motivation, a therapist can assist you in creating and completing goals. A therapist can also assist you in challenging any negative thoughts you may have around keeping a clean home and productivity as well.

Remember that we’re here for you, and there’s absolutely no shame in needing to make things more manageable for you. You deserve a clean space that makes you feel happy and comfortable, and we’re here to help you create that no matter what you’re going through.