About
Many clients struggle with cleaning and household tasks due to overstimulation, executive dysfunction, or anxiety. When faced with a messy space, they may freeze, avoid, or shut down because the task feels too big, too loud, or too mentally exhausting.
As therapists, we can offer structured, sensory-friendly, and emotionally attuned strategies to help them break the cycle. Below is a guide to support clients who feel overwhelmed by cleaning.
Why Cleaning Feels Overwhelming
For some clients, cleaning isn’t just a chore—it’s a sensory and cognitive overload. Common challenges include:
- Decision paralysis ("Where do I even start?")
- Sensory sensitivities (textures, smells, sounds)
- Time-blindness ("This will take forever")
- Perfectionism ("If I can’t do it all, why start?")
- Emotional weight (shame, guilt, or past associations)
The key is reducing the mental and sensory burden while increasing approachability and reward.
Practical Strategies for Clients
1. Micro-Tasking: The "Just One Thing" Rule
Instead of seeing cleaning as a monolithic task, break it into tiny, doable steps:
- "Put away one dish."
- "Throw away three pieces of trash."
- "Wipe one counter."
Why it works: Small actions build momentum without triggering overwhelm.
2. The "5 Things" Method
When everything feels chaotic, have the client:
- Pick up 5 pieces of trash.
- Put away 5 items out of place.
- Wipe 5 surfaces.
Why it works: It provides structure without requiring big decisions.
3. Body Doubling (Accountability Presence)
For clients who struggle with self-initiation:
- Have a friend sit nearby (even silently) while they clean.
- Use virtual co-working (e.g., Focusmate, cleaning livestreams).
Why it works: External presence reduces task resistance.
4. Pomodoro for the Overstimulated
- Set a timer for 5–10 minutes, then take a break.
- If even that’s too much, start with 2 minutes.
Why it works: Short bursts prevent mental exhaustion.
5. Sensory Modifications
If sensory input is overwhelming:
- Wear noise-canceling headphones (play calming music).
- Use gloves (to avoid unpleasant textures).
- Adjust lighting (softer light = less stimulation).
Why it works: Reduces sensory triggers.
6. "Starter Step" Technique
Instead of committing to a full task:
- "I’ll just pick up one sock."
- "I’ll open the trash bag."
Why it works: The first action is often the hardest—this bypasses mental blocks.
7. Visual/External Cues (Not Mental Lists)
- Sticky notes (one small task per note).
- Whiteboard (check off tiny steps).
- Goblin Tools app (AI breaks tasks into subtasks).
Why it works: Externalizing tasks reduces cognitive load.
8. Reframe Cleaning as "Care Tasks"
Replace "I have to clean" with:
- "I’m making my space more comfortable."
- "I’m being kind to Future Me."
Why it works: Shifts from obligation to self-care.
9. Lower the Bar
- If folding laundry is too much, just sort into piles.
- If dishes pile up, use disposable plates temporarily.
Why it works: Done is better than perfect.
10. Post-Task Rewards
Pair cleaning with something pleasant:
- "After I clear the table, I’ll watch my favorite show."
- "Once I put away 10 things, I’ll have a treat."
Why it works: Positive reinforcement builds motivation.
When Clients Freeze Mid-Task
If they get stuck, guide them to:
- Pause and breathe.
- Ask: "What’s the next smallest thing I can do?"
- Try one tiny action (e.g., move one item).
Final Thoughts
Clients who struggle with cleaning often need compassionate, structured approaches—not just "try harder." By simplifying tasks, reducing sensory stress, and rewarding effort, we help them build confidence and reduce avoidance.
Experiment together: Which of these strategies feels most manageable for them? Small steps lead to big changes.