Cleaning can feel like an uphill battle, especially if it leaves you physically and mentally drained. For many, the exhaustion isn’t just about the effort—it’s about the mental load of organizing, deciding, and staying focused. I know this struggle all too well because I experience it myself.
Oddly enough, I can help others with their cleaning without issue, but when it comes to my own space, the process completely drains me. Often, I find myself needing to sleep after even a small cleaning session. If this sounds familiar, you’re not alone. In this blog, I’ll share why this happens and strategies to make cleaning less overwhelming and more sustainable.
Why Does Cleaning Feel So Draining?
1. Mental Energy Drain: Decision-making fatigue (e.g., “Where should this go? Should I keep this?”).
2. Sensory Overload: Noise, smells, or clutter can be overstimulating.
3. Executive Function Challenges: For those with ADHD or autism, initiating tasks and staying focused can require extra effort.
4. Physical Limitations: Cleaning often involves repetitive or physically demanding movements that can lead to fatigue.
10 Tips to Clean Without Burning Out
1. Break It Down into Small Tasks
Instead of cleaning your whole house at once, focus on one small area or task. For example, clean just the kitchen counter or sort through one drawer.
2. Time It Right
Set a timer for 10-15 minutes and stop when the timer goes off. This helps you work in manageable chunks and prevents exhaustion.
3. Use the Power of Body Doubling
Ask a friend, family member, or even a virtual buddy to stay with you while you clean. Their presence can help you stay motivated.
4. Make It Fun
Play music, listen to a favorite podcast, or turn the task into a game (e.g., “How many items can I put away in 5 minutes?”).
5. Sit and Clean
Not every task requires standing. Sort papers or fold laundry while sitting comfortably.
6. Hydrate and Snack
Dehydration and hunger can sap your energy. Keep a water bottle nearby and have a small snack before starting.
7. Reward Yourself
Celebrate small wins. After cleaning, reward yourself with something enjoyable, like watching a favorite show or having a treat.
8. Create a Visual System
Use checklists, charts, or apps to track what you’ve done. Seeing your progress can be incredibly motivating.
9. Simplify Your Environment
Minimize clutter to make cleaning easier in the long run. Start with one small area and gradually build momentum.
10. Respect Your Limits
If you’re exhausted, rest. A 15-20 minute power nap can help you recharge without cutting into your day.
As someone who struggles with this, I understand how frustrating it can be. I’ve found that I can clean or organize for others with no problem, but when it’s my own space, it’s a different story. After even a small cleaning session, I feel utterly drained and often need to sleep.
Over time, I’ve learned to accept that this is just how my brain and body work. By using the strategies above, I’ve been able to make cleaning more manageable, and I hope they can help you too.
Cleaning doesn’t have to be a marathon that leaves you completely wiped out. By breaking tasks into smaller steps, pacing yourself, and using energy-saving strategies, you can create a system that works for you. Remember, progress is progress—no matter how small.
Do you struggle with cleaning exhaustion, too? What strategies have worked for you? Share your thoughts in the comments or reach out—we’re all in this together!
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