Hello loves, how are you today? Today I want to talk about how to keep your home clean and clear when your body says no.

Due to an unfortunate combination of chronic illnesses, I have been living with pain and often with very little energy for over 15 years, so I’ve had to learn how to keep my house clean, or declutter, without making it hard for myself, to reduce, and hopefully, avoid pain and fatigue flares, that keep me out of action for days if not weeks.

I will caveat this with it’s totally fine to call the pros and pay a professional to do this for you. However, I’m an introvert so would rather not have people, especially strangers, around me when I’m not feeling great, and I have a strong desire to retain my independence and do things my way.

Here’s what you can do to avoid injury or flares when cleaning or decluttering with health challenges.

Find your pace and flow.

You do not have to clean or declutter a whole room or finish the task in one go. Adaptive pacing helps you stop before you reach your limit.

This is a well-studied and often recommended pain management strategy for those dealing with long-term health challenges. It’s about balancing your capacity to do activities so you maintain a good level of activity, rather than fluctuating between high and low, with cycles of injury or crashing out with symptom flares.

By working out your baseline you know how much you can do then gradually increase the amount typically increasing by 10 per cent per week until you’re able to do cleaning or decluttering sessions for as long as you want to.

Schedule cleaning or decluttering sessions for an otherwise quiet day, in a quiet week, and allow rest breaks before, during, and after.

Evaluate your needs and prioritise tasks.

When deciding what to clean or declutter first, prioritise the spaces that support your wellbeing the most daily, and give yourself permission to allow the other areas to wait for as long as is needed.

High-use areas should be at the top of your priority list, such as the kitchen worktop where you prepare your meals, or the bathroom where you carry out vital self-care. Or choose the rooms you spend the most time, such as a bedroom.

Prep smart

Choose just one or two areas to clean or declutter per day. Keep cleaning or decluttering supplies close. I have duplicated sets, one upstairs and one down. I also have vacuums on each floor too.

Pace your activity

Schedule gentle breaks, even before you feel tired. Setting a timer can help remind you when to rest.

Move mindfully

Your nervous system loves blood flow and movement, and it is an evidence-based way to ease pain.

Wind down well

After finishing, spend a few minutes stretching, hydrating, and doing deep breaths to calm your nervous system and support recovery.

Don’t feel ashamed to ask friends or family for help.

Let them know exactly what you need. You deserve help and care from others. I get it, I find it extremely difficult to ask for help. If you feel guilty asking for help, consider this: If somebody you loved asked you for the same help, how would you feel about it? Resentful, or happy to help?

The reality is we typically want to help the people we love and do so without ill feelings. The same unconditional care and love apply in reverse. You deserve the support of your loved ones, and they will likely be helping you just as willingly as you’d help them if you could.

Focus on an easy win and make it fun.

When cleaning or decluttering with health challenges, focus on the easy, quick wins. This will bring the most tangible change with the least effort.

Living with chronic pain or illness means everyday tasks such as cleaning or decluttering can feel overwhelming or daunting, especially when trying to power through in one big burst. I often play music or podcasts when I’m completing tasks like this as it helps to distract me from the usual aches and pains of my body, and the alternative sensory input from things I enjoy is usually motivating and enjoyable.

Create a maintenance routine. 

I would have sinks on the list for every day, and vacuum upstairs one day, then downstairs on another. It’s about finding what works for you.

Finally, celebrate! Cleaning or decluttering one area, no matter how small, is always worth celebrating.

And remember, you are worth it and you get to choose.

Have a lovely day.