Cleaning When Depressed: How to Master It

Are you in that rut where the mess around you is only worsening your depression and anxiety, but cleaning when you’re depressed feels next to impossible? 

Yeah, I’ve spent a lot of time in that rut. 

Like…. a lot of time. 

And it’s the worst. Like I know the mess around me is only making things worse. I know that a clean and orderly environment would help me feel better mentally, but getting that environment clean and orderly feels like the hardest thing in the world. 

With depression comes a tremendous lack of motivation. So the mess remains. And the mess makes depression deeper. So the motivation gets farther away. And the cycle continues. 

So how do we break this horrible cycle? 

How do we get our spaces tidy and in order again when our brains fight us so hard on it? 

Well, over the several years that I’ve battled with depression (and ADHD which really doesn’t help the matter), I’ve learned some tips and tricks that help me out when the mess feels like too much to handle. 

So if you’re tired of your depression & anxiety keeping you from having a space you feel happy in, keep reading! 

P.S. If you want some recommendations for my favorite natural cleaning products, you can find that at the bottom of this post or you can jump to it here! 

This post may contain affiliate links, which means I’ll receive a commission if you purchase through my links, at no extra cost to you. I only recommend products that I personally would use or do currently use. Please read full disclosure for more information.

1. Split your to-do list into tiny tasks- and then split it again 

When you’re depressed, everything can feel overwhelming- especially chores. So the best thing you can do is to divide it into tiny little tasks that you can check off. 

First of all, it’s going to seem a lot more manageable. 

Second, when you get something done it’s going to give you a sense of accomplishment, no matter how big or small that task was.

So say for example you need to clean your bathroom. Break it into sections.  

Clean the sink area. clean the toilet. Clean the shower. 

And then divide those up even more. 

Clean the shower door.  Clean the toilet seat. Clean underneath the sink. 

Things like that will really help you feel accomplished and also make things seem more doable and less overwhelming.

2. Combine stuff you don’t want to do with stuff you do want to do

Step two is to combine stuff you don’t want to do with stuff you do want to do. 

So when you’re depressed you kind of have to sometimes trick yourself into doing the things you don’t want to do.

So let’s say laundry is piling up and you know you have to get it done, but the motivation just isn’t there. 

Instead, all you want to do is lay around in your pajamas and watch a movie. 

So combine those. Sit on the couch, put on your favorite movie or TV show, and just fold laundry for 30 minutes, an hour, however long it takes.  

Having something to focus on that you enjoy like TV or a podcast or even exercising or something like that can really make these tasks seem more manageable and doable. 

I also think this is part of making life as cozy as possible- taking every task or chore and figuring out how to make it cozy and enjoyable!

3. Cleaning with depression deserves a *little treat*

When you’re dealing with depression, even getting yourself to do the smallest chores can feel next to impossible. And sometimes it is. So when you do accomplish something, reward yourself for your hard work. This is also a great way to encourage yourself. And not all rewards have to be something like buying something new or getting a cupcake. Reward yourself with time and experiences too! 

So if you have a huge to do list but really just want to lay in bed and play Lego Harry Potter on your switch (speaking from my every day personal experience), then tell yourself “once I get x, y, and z done, I get to play my video game for the rest of the night. 

This really is kind of like bargaining with yourself too. And when you’re dealing with depression, sometimes that’s what it takes. 

This also makes big to do lists seem less daunting because instead of “I have to spend the whole day cleaning”, it’s now “I am going to get these few things done this morning and then I have the rest of the day to spend however I’d like”.

4. Limit yourself with a timer. 

One of the BIGGEST ways that I have convinced (ummm tricked) myself into cleaning with depression over the past few years is by giving myself a time limit. My favorite is the 15-minute tidy. 

If I need to clean the bathroom, for example, I set a timer for 15 minutes, put away my phone or any other distractions, and try to get as much done as I can in 15 minutes. 

I’m usually impressed and surprised by how much I’m able to get done when I dedicate myself to something for just a short period of time. 

Maybe it’s the fact that I know I won’t be doing it for a long period of time (15 minutes is a lot less overwhelming than planning to clean for hours), or that I’m putting away distractions, but whatever it is, it works so well! And I usually end up getting way more accomplished than I think I can in 15 minutes!

(bonus tip: this method works great if you’re like me and get the ADHD panic when someone tells you they’re coming over in an hour and you’re overwhelmed by your house not being clean 😉 )

5. Use the Pomodoro method

If you DO have a whole day’s worth of cleaning to do and you can’t just do a 15-minute tidy, then using the Pomodoro method might be the way to go! 

If you’re unfamiliar with the Pomodoro method, it’s essentially dedicating a period of time to a task, then dedicating a period of time to taking a break. 

So say you clean for 20 minutes, then take a 10 minute break, then repeat. 

This gives our bodies and brains much needed breaks, and can keep you from feeling overwhelmed and burnt out. 

You could even combine this with the 15-minute tidy method and do a 15-minute tidy of one room, take a break, then move on to doing a 15-minute tidy of another room. 

You can split your time up in a way that works for you, but this method prioritizes giving breaks which also tends to increase the quality of the work you do during your ‘productivity’ period. 

6. Master cleaning with depression by writing a list!

Are you one of those people who gets an inexplicable amount of satisfaction from checking something off of a list? Same! 

I’ve learned that if I don’t write out my to-do list, I have a much higher chance of procrastinating on the tasks that need done.

ALSO, writing things out typically makes me realize that the list I have in my head is way more dramatic or overwhelming than what actually needs done. ie, once I write it out, I realize it’s not as bad as it seems. 

And if I don’t get everything done, then there is a written list of what is left so I can tackle it the next day! (P.S. it’s okay if you don’t accomplish EVERYTHING on your list- treat yourself with grace & love. There’s always tomorrow!)

Want a freebie? Grab my FREE cleaning to-do list template below! 

7. BONUS TIP: Declutter when you can

This is a tip for if/when you get a random burst of motivation or the occasional good day that sometimes comes with depression. 

Decluttering your space is one of the biggest ways to both help your brain heal from depression AND minimize the amount of cleaning you have to do. 

I read something once that said something like ‘everything in your home requires a piece of you and your time’. And WOW. That hit me hard.

Are all of the things in your home worth your time and your energy? Or are there things that are taking so much out of you that haven’t earned their keep?

So when you get a little extra motivation or energy, try to declutter some things in your space. Keeping a tidy and somewhat minimal space can really help your mental health, and there are less things you have to worry about dedicating time to cleaning. Keep your space happy and comfortable for you, but get rid of anything you don’t want or need anymore!

As promised, here are my favorite natural cleaning products! ↓

Depression can make it feel like we are incapable of doing the most basic things in life sometimes- cleaning the house, taking care of our hygiene, just basic human things. But learning how to work alongside your depression and not against it can really be a gamechanger. 

Figuring out little tricks like how to make cleaning easier and less daunting is just one step in the process of loosening depression’s grip over your life! 

What do you think? Is there a method you use to help you keep things tidy when life feels too overwhelming? Share down below! 

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