Cleaning with Depression: Simple Tips That Actually Work
Struggling to keep up with cleaning? You’re not alone.
When you're living with depression, even basic tasks like tidying up or doing dishes can feel nearly impossible. You might find yourself sitting on the couch, knowing what needs to be done, but feeling completely unable to move. If this sounds familiar, please know — you're not lazy. You're not broken. You're struggling with something real, and there are ways to work with that struggle.
Why Does Cleaning Feel So Hard With Depression?
Depression affects your energy, focus, motivation, and ability to make decisions — all things we rely on to clean and organize our homes. A task like “clean the kitchen” might involve dozens of smaller decisions: throw away old food, wash the dishes, wipe down counters, take out the trash. For someone with depression, just thinking about it can feel exhausting.
The Clutter-Depression Cycle
Unfortunately, when we’re depressed, clutter can quickly pile up. And the more clutter we see, the more overwhelmed and helpless we may feel. It becomes a cycle: depression makes it hard to clean, and the mess makes the depression worse.
Small Steps Are Still Steps Forward
Instead of trying to clean your entire home, start with something small and manageable. Here are some strategies that can help:
1. The One-Thing Rule
Pick one item or area to clean. Just one. That could mean:
Throwing away one empty water bottle
One load of laundry
Clearing off one small section of a table
Doing one thing is better than doing nothing — and it often leads to doing more.
2. The Five-Minute Timer
Set a timer for five minutes and see what you can do. You’re not committing to clean the whole house, just to spend a few minutes trying. Once the timer ends, you can stop — or keep going if you feel like it. Either way, you've taken a step.
3. Make a "Good Enough" List
Write down 2–3 things that would make your space feel just a little better. For example:
Take out the trash
Put dirty laundry in the basket
Wipe down the bathroom sink
Don’t aim for perfection — aim for progress.
4. Use Body Doubling
Sometimes, having someone else in the room (or on a video call) can help. This is called body doubling, and it’s a powerful way to make cleaning feel more doable. You can invite a trusted friend or even find online communities where people “clean together” for accountability and support.
5. Leave Shame at the Door
Try not to beat yourself up about the mess. Depression is not a choice, and neither is the impact it can have on your daily life. You’re not lazy. You’re doing your best with what you have right now — and that matters.
6. Celebrate the Wins
If you did one thing today, you did something. Cleaning with depression is hard. Every bit of effort is something to be proud of, no matter how small it may seem.
You’re Not Alone
If depression is making daily life feel overwhelming, you don’t have to go through it alone. At the Counseling and Wellness Center, we’re here to support you — whether it’s with depression, stress, motivation, or just feeling stuck. Call us at the Counseling and Wellness Center, located in Parkersburg or Belpre. One of our trained professionals would love to help you out.
