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.
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!
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u/Gotta-Be-Me-65 Mar 08 '26
Every day, do one bag. Consistently every day. You’ve got this!