Unfuck Your Home When You're Struggling with Mental Health: Depression Cleaning in 5 Easy Steps
If you’ve your mental health is a constant battle, you’re not alone. For many of us, mental illness can seep into every corner of our lives, including our homes. I personally struggle with several mental health challenges, and let me tell you—sometimes the state of my home reflects that.
My family and I don’t pressure ourselves to maintain a perfectly clean house—after all, we’re a bunch of messy, creative souls. But there are moments when the mess becomes overwhelming, and we know it’s time for a reset. The last thing I want to do when I'm feeling low is tackle a huge cleaning task, so I’ve learned to break it down into small, manageable steps. And when I gamify the process, it becomes easier to trick my brain into getting things done.
If you’re struggling with your mental health and feeling like your home is spiraling out of control, here’s how I “depression clean” my whole house. It’s not perfect, but it works for me—and hopefully, it will work for you, too.
Step 1: Start Small—Take 3 Dishes to the Sink and Wash Them
It might sound trivial, but the act of washing just three dishes can feel like a victory. When you're struggling, it’s easy to get overwhelmed by the idea of cleaning the entire kitchen. But breaking it down into tiny, simple steps helps you build momentum. By the time you’ve washed those three dishes, you might find that you’re ready to tackle more. Celebrate the small wins.
Step 2: Pick Up Five Pieces of Laundry and Put Them in the Hamper (Bonus Points if You Start a Load)
Laundry can pile up quickly and feel never-ending, especially when you’re mentally drained. I’ve found that if I start with just five pieces of laundry—that’s it—I don’t feel the weight of an entire laundry mountain. Throw them in the hamper, and if you’re feeling extra motivated, start a load.
Step 3: Take a Box, Put 8 Things in It That Are in the Wrong Room, and Deliver Them to Their Correct Rooms
This step is all about tidying up without getting bogged down in the details. Grab a box or bag and walk around the house. Find eight items that are in the wrong place, toss them in the box, and then deliver them to where they belong. Whether it’s books in the kitchen or shoes in the living room, this small task helps you feel like you’re gaining control over the chaos.
Step 4: Walk Around and Pick Up 10 Things to Toss or Recycle
When you're feeling mentally drained, the idea of sorting through things to donate or throw away can feel like a massive task. But picking up 10 things to throw away or recycle is easy, and it’s incredibly satisfying. It could be junk mail, broken items, or old food packaging. The key here is to make the decision quickly and move on to the next thing. The more you get rid of, the more space you make in your mind—and your home.
Step 5: Scrub One Small Thing—The Table, the Sink, a Mirror, or a Fingerprint-Covered Wall
Cleaning can feel like a daunting mountain to climb, but if you focus on just one small thing, it’s manageable. It could be the kitchen table, a bathroom sink, or a smudged mirror. Pick something easy, and give it a quick scrub. This tiny task can trigger a sense of accomplishment, and it can even give you the energy to tackle more. The key is to keep it small and simple.
Break Time: Take a Break, or Even a Nap, and Then Repeat
After you’ve completed your five steps, take a break. Sometimes, a few minutes of rest or a short nap is all you need to recharge. Don’t feel guilty about taking breaks—this process is about taking things at your own pace and being kind to yourself. When you’re ready, do the steps again, or as many as you can manage. The beauty of this method is that it’s flexible. You can repeat it as many times as you need, without feeling like you’re “falling behind” or failing. Just do what you can.
Why This Works: Cleaning When You’re Depressed
Cleaning when you’re feeling low can feel impossible. But breaking it down into tiny, achievable tasks makes it feel less overwhelming. It also gives you those small dopamine hits that help motivate you to keep going. Plus, the satisfaction of completing even the smallest of tasks can help boost your mood and give you a sense of control.
The key is being gentle with yourself. Mental health struggles don’t disappear with a clean house—but they can be made a little bit easier when we can find a balance between self-care, compassion, and action. Remember, you don’t have to clean the whole house in one go. Focus on progress, not perfection. You’ve got this!
