HOO BOY DO I HAVE DEPRESSION/EXECUTIVE DYSFUNCTION CLEANING TIPS
in no particular order (because I have depression and executive dysfunction):
1. If something sensory about cleaning bothers you, eliminate that before you start. For example, I wear gloves to do the dishes. If the sound of the vacuum bothers you, wear headphones and turn up the music. etc.
2. If you can, make a list of everything that needs to be done. Then acknowledge that you probably canāt do it all, and circle all the things that absolutely, no matter what, have to be done. Pick one (ONE! ONLY ONE! START WITH ONE!) of those things and break it down into smaller steps. Then even smaller steps. Seriously, if step one isĀ āstand upā and step two isĀ āwalk to closetā and step 3 isĀ āget mopā, thatās fine. It can be that small.
3. Take a break.Ā āBut I literally only started five minutes ago!ā Donāt care. If you want a break, take a break.Ā āAt this point Iāve spent more time on breaks than Iāve spent on cleaning.ā Ok, but youāve spent more than zero time on cleaning, so youāve accomplished more than you had at the beginning.Ā āIf I take a break it wonāt get done!ā If you burn out it wonāt get done either. Take a break.
4. If nothing is working, try what I call bin cleaning/box cleaning. Take a big trash bag and a box. Pick up the first object you see. Step 1: Is it trash? Put it in the trash bag. Step 2: Will you use it in the next 2 days? No? Put it in the box. Itās a problem for Future You. If youāll use it in the next 2 days, take time to put it away. Rinse and repeat.
5. Did you get distracted and forget what you were doing? Donāt worry about it. Just clean a thing. It doesnāt matter if itās the thing you were cleaning before. You have to clean lots of things, so just pick a thing and clean it. Eventually youāll get around to the thing you forgot.
6. If you have to do a thing you really hate, do a thing you like afterwards. I hate doing dishes, but folding laundry soothes me, so thatās a nice one to do afterwards. YMMV. If there are no cleaning things you like that you can do afterwards, see number 3.
7. Make it fun. Play loud music and dance while youāre cleaning. Wear something that makes you feel cute, or if you prefer, something comfy. Light your favorite candle. Whatever.
8. If itās nice out, open a window. Seriously, it helps.
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