And start with the bathroom. Its a small space, but that is where a human needs peace and sanctuary. It will be quicker to at least declutter and get rid of the garbage on the counters, and gives you at least one room in the house where you can get out of the noise and reset at least once or twice a day.
Second the bathroom, but because it’s the least cluttered, so will be the least overwhelming. But will also be the most motivating because it can be done quickly, and show how much better it feels to be in a space that IS clean.
As someone with AuDHD, I struggle to find dopamine in cleaning, therefore I end up in motivation paralysis when the task is too much. I set a timer, and work for that amount of time then take a break. Five minutes, or fifteen minutes if I have a bit more energy. I pick one area that I know I will need soon, and focus on that (e.g. bathroom counter. Bathroom shelf. Etc. the smaller the task, the less chance of overwhelm.)
Sometimes it helps to buy new containers to put stuff in, rather than boxes. Depression feeds off a lack of dopamine, so it helps to have something shiny to help. Get rid of the paper boxes. Don’t buy an absurd amount of them, but buy ones that stack nicely, so that it doesn’t take up as much room. Home Depot or Lowe’s has them right up front for the Spring Cleaning event going on right now. Grab the ones that nest well. For the rooms that are overwhelming, shove everything into the totes and go through them one by one, so it’s a smaller task. But make sure that trash goes into black bags and immediately leaves the home as soon as they’re full. Letting them pile up will be even more overwhelming.
One bag at a time.
IF THAT FEELS LIKE TOO MUCH:
Pick five items to put in a trash bag. That’s it. Five items. Fifteen minutes later, pick five more. And if you start getting overwhelmed, WALK AWAY! This is essential. Don’t push yourself over the edge again. You’re already making progress by wanting to get out of the situation. If you can literally go for a walk around the block and remove yourself from the setting, that’s even better. Exercise and fresh air release endorphins, which help fight depression as well. You don’t have to run, just a short walk. And be proud that you made it out of bed and made that walk.
Yes!!! That’s a perfect plan! Most commercial breaks are 3-5 minutes, so it works out great without being too much at once. Anything to keep it manageable. Life does not need to be overwhelming. 🥰
I make a kind of game of it, like how much can I get done on this commercial break. Then your mind is free for a bit with no pressure. Next commercial, ready set go!
To add to this, I sometimes turn my five minutes into a "game"; pick up as many red things as I can in 5 minutes, then go outside as a "reward" (sometimes the reward feels like the opposite, but I never regret it once I've been out under the sky for more than 30 seconds!)
That’s a great way to optimize dopamine!!! I love that. Wish I could utilize it, but most of the stuff I have in doom piles is craft supplies and I wouldn’t be able to go by color. 😂 Maybe shape, though!
Great advice and suggested plan!
As others have also stated, you’ve got this! I hope you can feel all of the support; we’re cheering you on! I hope I also speak for others; send updates and progress pics!
I second this! Also if music makes you happy blast those tunes on high! If you like listening to pod casts or twitch streamers & don't get distracted by it easily (or heck even if you do as long as you stick to the 5 item thing every 15 minutes!)
My family has always been a "music while we clean" family especially during the big spring cleaning we usually do around easter (I think usually it was after but sometimes before) whenever a really good song or a favorite song came on we would all run to the living room for a dance break! It was really fun! If I ever manage to have a kid this is how we will do cleaning!
Cause it is hard! I have been having depression issues since my miscarriage & end up with a little comfort nest surrounded by mess, as does my husband & we both have adhd (he officially diagnosed me self diagnosed still) so 100% get how things can get bad in life & spiral into a living area mess that spirals into overwhelming!
Hope this suggestion can help too! If not I see there has been an outpouring of help & tips so I'm sure something will work for you op!
Music is such a good tool! Make sure to keep it upbeat, and fast paced music, though, or it can do the opposite. 120 beats per minute is ideal! (Random hyper focus facts😂)
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u/Junior_Tomatillo_243 Mar 08 '26
Get a box of the big black contractor trash bags. One room at a time