Why cleaning may boost your mental health, according to psychology

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
When life gets stressful, do you reach for the vacuum or mop? There's a reason for that! Explore the psychology behind cleaning and how it can boost your mental health.
If you scrub the toilet while waiting for test results from your doctor, or you mop the floors before going to opening night of your child’s play, you’re in good company.
For many people, cleaning just makes you feel better. It may give you a sense of accomplishment or structure when life feels out of control, deliver instant gratification, and provide a kind of meditative relief when your brain feels overwhelmed.
All of these positive side effects of cleaning can be great for your mental health, but, like any coping tool, it has a tipping point. Cleaning can easily turn into another form of avoidance, perfectionism, or anxiety if you’re not careful. So, how can you tell when your obsessive baseboard scrubbing is helpful and when it may be hurting you?
It’s all about awareness and intention. If you’re curious about the psychology of cleaning, here’s all the dirt you need to know.
Can cleaning boost your mental health?
Cleaning can give you a real-time sense of progress, especially when everything else feels unmanageable. When you wipe down a counter, fold a blanket, or organize a drawer, it creates instant results. And those results and the satisfaction that comes with them can give you a sense of relief.
Research has found that people who describe their homes as clean or organized tend to report lower levels of stress and depression.
But it’s not just about aesthetics or productivity. Cleaning can also be a way to reconnect with your body when your mind is overwhelmed. The motions are repetitive and often quiet, which can make them feel almost meditative. Plus, cleaning can feel like a pause from overstimulation and a way of getting grounded.
The psychology behind cleaning
The act of cleaning can be an emotional ritual, a coping strategy, and even a form of self-expression. Here are five other reasons why people enjoy cleaning:
Control in chaos: When life feels uncertain, cleaning is a tangible action you can manage. It can restore a sense of agency when everything else feels chaotic.
Visible completion: Many stressors don’t resolve neatly. But clean laundry or a spotless sink can give you a sense of closure.
Sensory grounding: Smelling soap and hearing the swish of a broom are sensory cues. They can pull you out of a mental spiral and back into your body.
Mental decluttering: Visual clutter can contribute to cognitive overload. In contrast, a clean space can lower background stress and even help you think more clearly.
Cultural and emotional associations: For some, cleaning is wrapped up in identity. It can make you feel like you’re a “together” person or a good parent. That can add meaning to the task, but also pressure.
4 signs you might be “over-cleaning”
If your desire for a clean space starts taking priority over your ability to rest, connect, or tolerate discomfort, it may be time to step back and reassess.
Here are some signs your cleaning habits could be more harmful than helpful:
You feel physically unsettled in messy spaces (even slightly messy ones): If you can’t focus, relax, or feel safe unless your environment is perfectly clean, this may be a red flag.
You clean to avoid emotions or tasks: Using cleaning to regulate stress can be helpful. But if it becomes your way of escaping feelings like grief or burnout, it can start functioning more like avoidance than relief.
You feel guilty or ashamed if your space isn’t spotless: Feeling like you’ve failed because the dishes didn’t get done or the laundry is still on the floor can be another sign. This usually means that your cleaning is more about internalized pressure and unrealistic expectations.
Cleaning feels urgent or never complete: If it feels like you have to clean constantly, or if your mind won’t quiet down until you do, it could be a sign that cleaning has become a stand-in for emotional regulation.
How to use cleaning as a mental health boost: 10 mindful tips
When done with care and intention, cleaning can be a great way to reset your space and your nervous system. The trick is to treat it as just one tool in your toolkit and not the only tool.
Here are 10 ways you can use cleaning as a tool to help you stay a little more balanced.
1. Intentionally reframe cleaning as a form of care
Instead of approaching cleaning as a task you have to do, think of it as a task you get to do for your mental health. You’re offering your environment care so that you can feel more relaxed in your space.
One way you could reframe it is by telling yourself that you’re doing more to feel at ease, rather than trying to fix a situation.
2. Clean in short, focused sprints
Try a 10 or 15-minute clean-and-reset window. This keeps the chore manageable and helps you avoid falling into marathon-cleaning burnout.
You could do this by setting a timer and picking a small zone, like your desk or bathroom counter. Then stop cleaning when the time is up.
3. Start with one sensory reward
Light a candle, open some windows, and put on music you love. Choose something that makes the space feel welcoming before you even start cleaning.
When you associate the act with comfort, it helps the experience feel more soothing rather than stressful.
💙 Get into a zen state as you clean by listening to our Cosmic Rhythms: Relaxed and Present playlist.
4. Match tasks to your energy level
Listen to what your body and brain have capacity for. If you’re feeling low energy, try something low-effort, like wiping surfaces or putting things away. Then save the deeper cleaning for when you have a deeper well of energy.
Remember, cleaning doesn’t have to be productive to be emotionally useful.
Related read: 10 mindfulness questions to help you check in with yourself
5. Use cleaning to transition between mental states
Cleaning can help you shift gears and give you a nice transition from work to rest or from stress to stillness.
To take advantage, try tidying your entryway when you get home or washing a few dishes to close out the night. These acts can signal to your brain that you’re now in a new stage of the day.
6. Pair cleaning with soothing input
Podcasts, calming playlists, and guided breathing can all make cleaning feel less like a chore and more like a reset.
They help turn a repetitive task into a multi-sensory experience. Plus, they can make space for emotional regulation while you work.
💙 Pair your cleaning with a soothing playlist, like Infinite Handpan for Tranquility.
7. Check your motivation before you begin
Right before you clean, ask yourself if you’re doing it to soothe yourself or to show care for your space. This can help you move through it with a little more intention.
If the answer is to avoid a hard feeling, it’s not necessarily bad, but it can help you treat yourself with a little more kindness.
Read more: How to be kind to yourself: 10 ways to cultivate self-kindness
8. Leave space for imperfection
Not everything needs to be put away or disinfected at all hours of the day. Some mess is a part of life.
If you catch yourself feeling panicky about small messes, try a little exposure, like leaving the towel unfolded or letting the dish rack sit. Then sit gently with the discomfort.
Read more: "Don’t let perfect be the enemy of good": 7 tips for perfectionists
9. Use it as a helpful cue to check in
If you notice yourself cleaning more often or more intensely when life feels hard, that’s valuable information. Instead of pushing through it, try asking yourself what you actually need at that moment.
Sometimes cleaning helps, and sometimes it’s just a signal that your system needs support in a different way.
10. Enlist others if you can
Cleaning doesn’t have to be done alone. Ask a roommate or a partner to share tasks. This can build connection and reduce the weight of responsibility.
Even something as small as a five-minute reset with your friend on speakerphone can feel more like community care and less like a chore.
Psychology of cleaning FAQs
Why does cleaning help me feel less stressed?
Cleaning can help reduce stress because it offers a sense of control, especially when everything feels overwhelming. The act itself is often predictable and tangible, which can be comforting when your thoughts are racing.
It also provides a way to process stress physically, helping you shift your focus from your head to your body. There are sensory elements to it, as well. Warm water, fresh smells, and repetitive motions can be surprisingly grounding. Additionally, a tidy room can create a sense of accomplishment, which can feel relieving.
Is cleaning a good coping mechanism?
Cleaning can be a good coping mechanism if it’s used mindfully. It can help you feel like you’re doing something, especially when you’re feeling stuck in a pattern or season in life.
For some, cleaning also serves as a transitional ritual between different parts of the day, or as a way to anchor themselves during emotional upheaval. With that said, it’s healthiest when it’s used as just one tool in a broader coping toolbox.
Is it bad if I clean every time I feel stressed?
If cleaning helps you decompress, it can be a useful self-soothing strategy. It can also be helpful if it doesn’t interfere with your ability to rest, connect with others, or handle responsibilities.
Basically, if it’s a conscious choice that helps you feel more grounded, great. But if it feels fueled by anxiety or shame, then it may be a sign it’s being used to suppress rather than process your emotions.
How do I know if I’m cleaning too much?
If cleaning takes priority over your relationships or rest, this might be a sign. If you feel panicky when something is out of place, or if a quick clean regularly turns into hours of cleaning, that could also signal compulsive behavior.
Additionally, if you start to notice feelings of dread, shame, or self-criticism tied to mess, it may be time to examine your relationship with cleaning.
How do I make cleaning more mindful and less stressful?
A good way to make cleaning more mindful is to slow down and stay present. Focus on the sensory details like the smell of the soap or the sound of water running.
You can also choose small, manageable tasks and then allow yourself to stop when they’re done. Pairing it with grounding cues like music or intentional breathing can also make it less stressful.
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