If you’ve ever looked at a messy room, felt completely overwhelmed, and just… walked away, you’re not alone.
✔ You might want a clean space but struggle to start.
✔ You might get stuck in decision paralysis, not knowing where to begin.
✔ You might feel mentally exhausted just thinking about it.
For many autistic adults, cleaning isn’t just a chore… it’s a sensory, executive functioning, and emotional challenge all at once.
So let’s talk about why cleaning feels so impossible sometimes and more importantly, how to make it easier.
Why Cleaning Feels So Hard
✔ Executive Dysfunction Makes Starting Feel Impossible
- You know you need to clean, but your brain can’t figure out how to begin.
- The steps feel overwhelming, unclear, or exhausting before you even start.
✔ Sensory Overload from Mess & Cleaning Supplies
- Clutter can feel visually overstimulating, but so can loud vacuums, strong-smelling cleaners, and rough-textured sponges.
- If cleaning itself creates more sensory discomfort, it’s no wonder it’s hard to do.
✔ Perfectionism & All-or-Nothing Thinking
- Many of us feel like we have to clean everything at once… which makes it even harder to start.
- If we can’t do it “right,” we might avoid it altogether.
✔ Emotional Overwhelm from Years of Guilt & Pressure
- Black households often have strict expectations around cleanliness, discipline, and responsibility.
- If you grew up being punished for not cleaning “well enough,” you might feel shame or pressure about keeping a perfect space.
✔ Task Switching Fatigue
- Cleaning isn’t one task. It’s a series of small, unpredictable tasks.
- Going from wiping a counter to doing dishes to picking up clothes can feel mentally exhausting.
How to Make Cleaning Easier (Without Overwhelming Yourself)
✔ Step 1: Break It Down Into Tiny Steps
- Instead of thinking “I need to clean my whole room”, focus on one small task at a time.
- Examples:
- Pick up all the trash first.
- Put just the dirty dishes in the sink.
- Wipe down one surface, not all of them.
✔ Step 2: Use a Timer to Prevent Overwhelm
- Try the 5-minute method: set a timer and clean for just 5 minutes.
- Often, once you start, it feels easier to keep going.
✔ Step 3: Make It Sensory-Friendly
- Use earplugs or noise-canceling headphones if certain sounds bother you.
- Switch to unscented or natural cleaners if strong smells are overwhelming.
- Wear comfortable gloves if certain textures feel bad on your hands.
✔ Step 4: Keep Cleaning Supplies in Easy, Visible Spots
- If you have to dig through a cabinet to find the cleaning spray, you’re less likely to use it.
- Store your most-used supplies in open, accessible places for easy reach.
✔ Step 5: Use Body Doubling (Even Virtually)
- Cleaning alongside someone else makes it easier to stay focused.
- Try a virtual “clean with me” video on YouTube or ask a friend to video call while you both clean.
✔ Step 6: Reward Yourself for Small Wins
- Cleaning shouldn’t just be about avoiding guilt, it should feel rewarding.
- After finishing a small task, treat yourself (a snack, a show, a break… whatever works for you).
✔ Step 7: Let Go of Perfectionism
- A space that is functional and comfortable for you is enough.
- Cleaning is about making your environment work for you… not meeting someone else’s standard.
Cleaning is hard for a lot of autistic people, and that’s okay.
You are not lazy, and you are not failing just because traditional cleaning methods don’t work for you.
As always… take what resonates, leave what doesn’t, and know that you are not alone in this journey. ❤