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Cleaning is more than just a chore; it can be a powerful form of self-care.
A clean and organized living space can significantly impact your mental health and well-being. By taking care of your surroundings, you're also taking care of yourself. This connection between a tidy environment and a calm mind highlights the importance of incorporating cleaning into your self-care routine. 5
Cleaning drives psychological, emotional, and physical benefits. These can nurture your mental health, improving overall well-being. 4
Cleaning can have profound psychological benefits. When you clean, you can reduce stress and anxiety.
Studies have shown that a clutter-free space can lower stress levels, making it easier to relax and focus. Keeping your environment clean can also help alleviate symptoms of depression by providing a sense of control and order.
A tidy space fosters positive emotions. When you declutter and organize, you often feel a sense of accomplishment. This feeling can boost your mood and provide a sense of peace. Knowing that your space is clean and organized can help you feel more in control of your life, enhancing your overall emotional well-being. 1
Cleaning isn't just good for your mind; it's good for your body, too. The physical activity involved in cleaning can be a form of exercise, helping you stay active and healthy. Moreover, regular cleaning reduces allergens and dust in your home, improving your physical health and making your living environment healthier.
Approaching cleaning with a positive attitude can transform it from a chore to a
form of self-care. Try to see cleaning as a way to care for yourself and your home. This shift in perspective can make the task feel less burdensome and more rewarding. By viewing cleaning as an act of self-preservation, you can enjoy the process and its benefits.
Setting clear intentions for your cleaning tasks can make a significant difference. Think about what you want to achieve and how you want to feel afterward. Having a specific goal in mind, such as creating a peaceful environment or making a space more functional, can guide your efforts and help you stay focused. Clear intentions can also make the process more satisfying and meaningful.
Sort items into categories: keep, donate, discard
Identify what you no longer need
Donate items to give back and free up space
Organize kept items for a tidy, organized space 6
Make the bed every morning
Wash dishes after meals
Tidy up before bed
Simple tasks that keep your home clean and welcoming 7
Establish a schedule fordeeper cleaning
Weekly tasks: vacuuming, dusting, cleaning bathrooms
Monthly tasks: washing windows, deep-cleaning appliances, organizing closets
Regular schedules prevent tasks from becoming overwhelming 3
Below are some examples of cleaning routines you can try every day.
Incorporate quick cleaning tasks into your morning routine to start the day right. Make your bed, quickly wipe down bathroom surfaces, and remove any
items left out the night before. These small tasks can set a positive tone for the rest of the day.
Winding down with some cleaning tasks in the evening can create a peaceful environment for sleep. Consider doing a quick sweep of common areas, washing any remaining dishes, and preparing for the next day. This routine helps clear your mind and your space before bed.
Dedicating time on the weekends for more intensive cleaning projects can keep your home in top shape. Use this time for tasks like deep-cleaning floors, organizing storage areas, and tackling accumulated clutter during the week. Weekend deep cleaning can be a productive way to ensure your living space remains healthy and comfortable. 2
Listening to music, podcasts, or audiobooks can make cleaning more enjoyable. Choose your favorite tunes or an interesting podcast to keep you entertained while you clean. This can make the time pass quickly and turn a mundane task into something you look forward to.
Practicing mindfulness during cleaning tasks can enhance the self-care experience.
Focus on the task at hand, noticing the movements and sensations involved. Staying present can make cleaning feel more like a meditative activity, helping you feel calm and centered.
Set small rewards for completing cleaning tasks to stay motivated and positive. Treat yourself to a favorite snack, a relaxing bath, or "me time" after finishing your chores. These rewards can make cleaning more gratifying and encourage you to maintain your routine.
A well-organized environment can significantly impact various aspects of your life, from mental clarity to physical health.
A clean and organized environment can significantly boost your focus and productivity. When your space is clutter-free, your mind can concentrate better on tasks. Studies have shown that tidying the workspace can reduce distractions and help you complete tasks more efficiently. Maintaining an organized space can enhance your ability to focus and be productive in your daily life.
A tidy space can positively impact your creativity. When your surroundings are orderly, your mind has more room to think creatively and solve problems. Clutter can overwhelm your senses and stifle your ability to develop new ideas. Keeping your space clean and organized can foster an environment that supports creative thinking and innovation.
A clean bedroom can contribute to better sleep quality. When your sleeping environment is tidy, it can promote relaxation and calmness, making falling and staying asleep easier.
Reducing clutter in your bedroom can help create a peaceful atmosphere, essential for a good night's rest. By maintaining a clean and organized bedroom, you can improve your overall sleep quality and wake up feeling refreshed.
Many individuals have embraced cleaning as a form of self-care and experienced significant positive life changes.
Many people have shared stories about how cleaning as self-care has transformed their lives. For instance, some individuals have found that decluttering their homes helped them reduce stress and anxiety, leading to a more peaceful and balanced life.
One study from the Los Angeles Family and Neighborhood Survey found that children in cleaner homes experienced less stress-related immune system dysregulation, demonstrating the broader impact of a clean environment on family well-being.
Others have shared how a tidy space has improved their focus and productivity, allowing them to achieve their personal and professional goals more effectively.
Mental health and organization experts also emphasize the benefits of cleaning as self-care. According to experts like those involved in the Joining Forces Trial, combining cognitive-behavioral therapy with in-home decluttering significantly improves outcomes for individuals with hoarding disorder. 6
Experts suggest that a clean environment can support mental well-being by reducing stress and creating a sense of control. "A tidy space fosters a sense of accomplishment and peace," notes a contributor to the Journal of Psychosocial Nursing and Mental Health Services. 7
Organizational professionals often advise starting small and gradually building up cleaning habits to make the process manageable and sustainable.
Numerous successful cleaning routines have been adopted by people from various backgrounds. For example, a busy mom found that dedicating just 15 minutes daily to tidying up significantly impacted her home's organization and stress levels.
Another case study involves a professional who integrated cleaning into his morning routine, which helped him start the day with a clear mind and increased productivity. The study by Gharpure et al. emphasizes the importance of proper cleaning practices during the COVID-19 pandemic, demonstrating how adopting safe and effective cleaning routines can lead to better health outcomes and reduced stress. 3
While cleaning can be a beneficial form of self-care, staying motivated and consistent can be challenging. Here are some strategies to overcome common challenges.
It can be challenging to stay motivated to clean, especially when you feel overwhelmed. Setting small, achievable goals can help. For example, start with a single drawer or a small section of a room. Rewarding yourself after completing a task can also provide the motivation you need to keep going. Remember, every little bit of progress counts.
If you are resistant to cleaning, try breaking tasks into smaller, more manageable steps. Set a timer for 10 or 15 minutes and focus on cleaning just one area.
Sometimes, starting is the hardest part, but once you begin, you may find it easier to continue. Another strategy is to pair cleaning with something enjoyable, like listening to your favorite music or podcast.
Consistency is key to maintaining a clean and organized space. Establishing routines can make cleaning a regular part of your life. For example, create a daily habit of tidying up before bed or a weekly schedule for more intensive cleaning tasks. Consistency with your cleaning habits ensures that your space remains a source of comfort and well-being.
Cleaning as a form of self-care offers numerous benefits that can significantly improve your mental, emotional, and physical well-being. Cleaning can transform your life in meaningful ways by reducing stress, fostering a sense of accomplishment, and promoting a healthier living environment.
Incorporating cleaning into your self-care routine doesn't have to be overwhelming. Start with small, manageable tasks and gradually build up to a more comprehensive cleaning schedule. Remember, every little bit helps, and positive changes in your environment will lead to positive changes in your life.
How does cleaning reduce stress?
Cleaning reduces stress by creating a tidy environment that promotes calmness and reduces anxiety.
Can cleaning improve my mental health?
Yes, cleaning can improve mental health by fostering a sense of accomplishment and control over your surroundings.
What are the physical benefits of cleaning?
Cleaning provides physical benefits by increasing activity levels and reducing allergens in your home.
How can I make cleaning more enjoyable?
Make cleaning more enjoyable by listening to music and podcasts or practicing mindfulness during tasks.
What are some easy daily cleaning habits?
Easy daily cleaning habits include making your bed, washing dishes after meals, and tidying up before bed.
Bafna, S., & Chambers, E. (2014). The influence of spatial organization of the home on inhabitant activity. A|Z ITU JOURNAL OF THE FACULTY OF ARCHITECTURE, 11(2), 31 - 46. Retrieved from https://www.az.itu.edu.tr/index.php/jfa/article/view/453
Chaurasia, V., Gupta, A., Patel, R., Chauhan, S., Adichwal, N. K., & Kamble, S. (2022). Self-care, Household Cleaning and Disinfection During COVID-19 Pandemic: A Study from Metropolitan Cities of India. Annals of data science, 9(5), 1085–1101. https://doi.org/10.1007/s40745-022-00377-w
Gharpure, R., Hunter, C. M., Schnall, A. H., Barrett, C. E., Kirby, A. E., Kunz, J., Berling, K., Mercante, J. W., Murphy, J. L., & Garcia-Williams, A. G. (2020). Knowledge and Practices Regarding Safe Household Cleaning and Disinfection for COVID-19 Prevention - United States, May 2020. MMWR. Morbidity and mortality weekly report, 69(23), 705–709. https://doi.org/10.15585/mmwr.mm6923e2
Ghassemi, E. Y., Thorseth, A. H., Le Roch, K., Heath, T., & White, S. (2023). Mapping the association between mental health and people's perceived and actual ability to practice hygiene-related behaviours in humanitarian and pandemic crises: A scoping review. PloS one, 18(12), e0286494. https://doi.org/10.1371/journal.pone.0286494
González-González, E., & Requena, C. (2023). Practices of Self-Care in Healthy Old Age: A Field Study. Geriatrics (Basel, Switzerland), 8(3), 54. https://doi.org/10.3390/geriatrics8030054
Jägholm, S., Lindstedt, S., Andersson, E., Mataix-Cols, D., Fernández de la Cruz, L., Rück, C., & Ivanov, V. Z. (2023). Study protocol for a randomized controlled trial of in-home decluttering augmentation of group cognitive-behavioral therapy for hoarding disorder: the Joining Forces Trial. Trials, 24(1), 483. https://doi.org/10.1186/s13063-023-07509-4
Sorrell J. M. (2020). Tidying Up: Good for the Aging Brain. Journal of psychosocial nursing and mental health services, 58(4), 16–18. https://doi.org/10.3928/02793695-20200316-02