Taking small steps, like 15-minute daily decluttering, and celebrating tiny victories helps manage overwhelming household chores with ADHD and
It sounds counterintuitive; after all, routine chores and never-ending housework can sometimes feel like just one more thing on an endless “to do” list. Yet it seems that for many people, housecleaning can actually provide a simple, easy way to help ease anxiety! In fact, cleaning offers a number of benefits when it comes to offering relief from worry and anxiety. In some cases, the act of itself cleaning may be the solution; cleaning requires a soothing, repetitive rhythm that can distract [...] Cleaning involves smooth, repetitive, predictable movements such as pushing a mop back and forth across the floor, wiping a duster across the shelves, or circling a sponge across the countertop. As your mind focuses on these simple, task-driven movements, it can more easily block out the negative thoughts at the root of your anxiety. In other words, the repetitive act of cleaning can have a similar positive effect on the brain as more traditional types of meditation. [...] The tasks in our lives can seem endless and overwhelming with no end in sight. Cleaning can be easily broken down in a series of small steps with measurable, easily-visible results. In other words, when you are done cleaning the bathroom, you can see a clean, sparkling bathroom and “check it off the list”. That sense of satisfaction, of a job well done, provides a sense of accomplishment that counteracts anxiety and negative thinking.
## How to Incorporate Cleaning Into Your Life 1 Start small and do a little bit each day. The thought of having to clean your house from top to bottom in one day can be daunting and will only add to any stress or anxiety you are feeling. Don’t make your to-do list bigger than what you can handle mentally. To begin with, choose one thing to do today, and then something else tomorrow and so on. You won’t then be faced with a daunting feeling when you come to cleaning. [...] 3 Set a time limit so you have an end goal. This is very popular with online cleaning sensation Mrs Hinch. Having a set time (30 minutes for example) will keep you focussed on what you want to achieve. Get all your cleaning products organised and ready and refer to your list of what you want to achieve in that time. [...] 2 Try to get others involved including your partner or children. It shouldn’t be left to you at the end of a working day to have to tidy up toys or books etc. Teach the children about looking after their things and keeping their bedroom clean. Talk to your partner about which tasks each of you will take so it is clear whose responsibility is what.
Once you start to view household tasks as functional instead of moral, you can determine what works for you (and more importantly, what doesn’t). As you discover what your needs and your family’s needs are, you can start to let go of unnecessary subtasks and expectations. [...] KC said that if we want to overcome anxiety and shame around having imperfect homes, we have to reframe our thinking about care tasks. We tend to think of household tasks as moral—there’s a sense of superiority in having a clean home. This leads to thinking that there is something wrong with us if our house is messy—that we are lazy or inefficient. [...] A messy house often gives you anxiety not because of the visible mess itself, but because of the invisible load behind it, all the planning and decisions a single chore really requires. Add cultural messages that a clean home makes a good mom, and a pile of laundry can feel like proof you are failing. You are not lazy. Try reframing care tasks as functional, cyclical, and morally neutral, and let yourself rest before everything is done. ## Listen to Episode 136 · with KC Davis
While many factors contribute to this rise, I believe that assigning chores, like cooking and cleaning, can help reduce the anxiety that many children are experiencing. And I’m not alone in this thought. ## The Calming Effect of Chores In their book, Kit and the Missing Notebook, authors Chris and Lindsey Wheeler teach children calming techniques through the activity of cooking. [...] By incorporating chores into your child’s routine and working together in a calm and supportive manner, you can help your child find purpose and potentially reduce their anxiety. 🧹✨ Ready to empower your little ones with some fun and responsibility? Download our FREE age-appropriate chore chart for kids ages 1-12+! 🌟 Thank you to Zonderkidz for providing that opportunity to review this book. Opinions are 100% my own. facebookShareTwitterPostFollowSubscribePinterestSave [...] Cooking: The sound of ingredients being washed, cut, or cooked, and the smell and taste of the finished product. Vacuuming: The sound of the machine and the sight of clean carpet lines. Washing Dishes: The feeling of the water. Gardening: The feeling of dirt and the joy of seeing plants grow. Laundry: The fresh scent of clean laundry and the different textures of the fabrics. ## The Importance of Working Together
For example, set aside 15, 20, or even 30 minutes to clean, set a timer, and then start in the primary living area of your home. Start by picking up things that are lying on the floor or on the coffee table and put them away. When the timer goes off, you are done for the day. If you would prefer, you could start in a bedroom, instead of the living area. This way, your cleaning will help you create a more peaceful environment that will help you sleep better that night. [...] Additionally, the Anxiety and Depression Association of America indicates that the physical activity of cleaning coupled with the end result of a cleaner home helps reduce stress, feelings of anxiety, and depressive symptoms. Cleaning can also reduce fatigue and improve concentration. ### Cleanliness and Focus [...] For instance, a study published in the journal, Mindfulness, found that people who were mindful when washing dishes—in other words they took the time to smell the soap and to take in the experience—reported a 27% reduction in nervousness, along with a 25% improvement in "mental inspiration." Moreover, having clean sheets and making your bed may also help you get a better night's rest. When you get more rest, that provides a whole host of mental health benefits including an improved mood.
1. Identify all the household chores that are important to you. Think of the bare minimum that you need to feel good in your living space. Is it a dining table clear of clutter? No clothes on the floor? Take the time to write out a list of realistic to-dos that matter to you, even if they are challenging to complete. [...] Keep sticky notes on hand to write down other things and to-dos that cross your mind so those thoughts don’t interrupt your chore time. Stick the note anywhere where you’re guaranteed not to miss it. (Like on your bathroom mirror.) If sticky notes aren’t your thing, consider adding it to your calendar or a to-do list app. You can even set the to-do as an alarm on your phone (to ring in a few hours). [...] 2. Break down all chores into their smallest steps to reduce overwhelm. A multi-step chore like “doing laundry,” for example, turns into sort clothes; wash clothes; dry clothes; dump dry clothes into basket; bring basket to the bedroom; and so on. Smaller steps are easier to tackle and allow you to be more realistic about what you can accomplish.
It takes only half an hour but it still feels super overwhelming and mentally straining to get it done. same with mopping and just basic cleaning.