How to Clean with a Chronic Illness or Exhaustion: 8 Tips and More

There is something about the desire to keep a home that is deeply ingrained in most women. It’s a nurturing desire to want to care for the people we are entrusted with and make our houses feel like a home. But what happens when that desire is met with illness, pain, or exhaustion and holds us back from doing what our hearts are called to do?

Keeping Up When You Can’t Keep Going

I know how you feel. I battle two disorders which cause daily pain and extreme exhaustion. Which, as we all know leads to brain fog and weakness.

It’s no joke dealing with these things on a daily basis. Some days are good, and you have the energy to power through, but that leads to being bedridden the next day.

Let me let you in on some things that have helped me. Though I can’t offer you a cure, I can offer years if tried-and-tested methods along with some self-love techniques I have learned along the way.

Get ready with a pen and paper because I will be having you write a few things down to help you through the process.

Tip #1: Give yourself grace

Living with chronic illness, debilitating pain, exhaustion, anxiety or the like, gives homemaking a layer of complexity. It’s a constant pull between wanting a tidy house and listening to a body that demands rest. Don’t try to get everything done at once. Tackle a task when you feel like you have the most energy. Start small and don’t give yourself a long to-do list. The key is baby steps. When you are too tired, give your body what it is asking for. Give yourself grace.

Remember: grace is giving yourself the same patience, kindness, and understanding that you would offer a close friend. You are important. Check out my Lavender Tea Recipe when you need some much-needed R&R.

Tip #2: Let go of the idea of a magazine perfect home.

I love when my house looks like it’s straight out of a magazine. You know how you clean when you know you are having company over? Everything is in its place. Beds are made; kid’s toys are out of sight. My home isn’t like this on a daily basis, and I am ok with that.

Let go of the pressure to be perfect; accept your limitations and embrace progress over perfection.

I always tell my children, “Practice makes progress”. I want to extend the same loving advice to you, because I care about you too: “Progress over perfection.”

Are you ready with your pen and paper?

• Prioritize cleaning:

Decide what must be done for you to feel functional. Think about it and write it down. Is it a clean kitchen to cook in, or a cozy living room to rest in? Focus on what you can do and allow less essential deep cleaning (like mopping) to wait until you are feeling well again.

• Let go of Perfection:

A spotless floor is not as important as your physical health. folding a pile of clean laundry is not as important as feeling well the next day. Give yourself permission to let go of the idea of perfection and know you can proceed with more cleaning the next day.

Tip #3: Pace yourself and organize tasks

Pacing yourself is the most effective thing you can do to maintain energy. Instead of pushing through to get it done, break down tasks into manageable mini-tasks and take frequent breaks.

• Mini tasks:

Swap the overwhelming task of “clean the kitchen” for mini tasks. Focus only on wiping down the counter, loading the dishwasher, or sweeping the floor. Take on one item at a time and stop before you feel depleted. If you finish one and feel like you can handle another, tackle the next item, but the rule is always to prioritize rest over depletion.

• Don’t hesitate to ask for help:

Ask for and accept help. If you are fortunate to have others in your home, actively break up chores for each person—no matter their age. Even small children can contribute. My two-year-old, for instance, can gather diapers and wipes or help unload unbreakable items from the dishwasher. My 5-year-old empties the bathroom trash and helps put laundry away. Delegate and accept the help you have!

The Rotating Schedule: Deep Cleaning Without Burnout

• Implementing a rotating schedule: Activity

The most powerful way to conquer deep cleaning without burnout is to implement a rotating schedule. This system ensures that less frequent chores get done eventually, not immediately.

Define Your Two Lists

First, you must clearly define what is an Urgent Daily Task and what is a Rotating Task:

Daily Must-Dos: These remain the same every single day

Write down your daily tasks on a sheet of paper

• (If it is late fall or winter) Tending the woodstove
  
• Do the dishes
  
• Sweep the floor
  
• Cook dinner
  
• Clean the table
  
• Make the bed
  
• (If you have a homestead) take care of the animals morning and night

The Rotating Schedule: This list includes tasks that don’t need daily attention but require a concentrated burst of energy.

Write down all your deep cleaning chores here:

• Mop the floors
  
• Wipe down the baseboards
  
• Dust the lights/shades
  
• Wash the windows
  
• Clean under beds
  
• Clean out closets
  
• Wipe down cabinets
  
• Clean bedding, etc.

How to Work the Schedule

1. Start Where You Left Off: If you mop the floors today, then tomorrow you will wipe down the baseboards. (If you have enough energy to do baseboards, go-ahead and do that today.) Whatever tasks weren’t finished yesterday are the ones you start with today.
   
2. Energy Level Cleaning (Skip Around): This is the crucial step. Imagine you start Monday by dusting the high areas. You’re exhausted afterward—that’s okay! On Tuesday, the next chore on the list is washing the windows. If you still don’t have the energy for windows, but you feel up to changing the bedding instead, make the swap!
   
3. No Deadlines: It is perfectly okay to skip around if it suits your needs. The goal is progress, not speed. By keeping the list visible, you remove the guilt and guarantee that every task will eventually get its turn when your body allows it.

The list acts as a gentle reminder of what’s next, not a rigid deadline. Prioritize the day’s energy level over the order of the list.

Helpful Tip:

• Everything Needs a Home

Something we introduced into our home, is “Everything needs a home.” This means that items that are thrown about need to find their permanent place. File your papers or recycle them, put notebooks and pens where they belong, children’s toys in their bedrooms in the correct bins, and find a place for games etc. Are we perfect? Absolutely not. But the system helps to give us all the reminder to put things where they go instead of where we stand.

• The “Touch It Once” Rule for Mail and Documents

Apply the “Touch It Once” principle to daily clutter like mail and documents. As soon as you receive it, process it immediately: pay the bill, file the document, or send it directly to the recycling or burn pile. Adopt the mindset that everything needs a designated home; when every item has one, tidying up becomes exponentially easier.

Tip #4: Adapt your home, not your body

• Sit when you can:

This tip is all about modifying your environment to save energy. Remember: sitting down can save up to 25% of your energy compared to standing. However, it is equally important to remain active to maintain health as well. This is speaking in terms of times of exhaustion or weakness.

Adapt Homeschooling: Find flexible ways to teach while seated, whether at the kitchen table or on the couch. On your lowest days, utilize the sofa or even your bed for lessons. You can swap formal instruction for educational videos, documentaries, and themed writing assignments—your kids will likely love the novelty, and you save your energy for recovery.

Integrate Seating into Chores: Place a stool in the kitchen to chop vegetables or use one in the bathroom when wiping down the sink. Sit in the bedroom while cleaning your nightstand or while folding laundry.

While cleaning a child’s room sit on the floor and place their bins around you as you put items in the bins. If you have an item that needs to be placed somewhere else have them place it there or make a pile so you can bring it there when you are finished.

• Combat Clutter with Micro-De-cluttering:

In today’s world, it’s easy for our homes to be taken over by “things.” This can lead to having a home that is difficult to manage and very stressful to be in. Things taking over every surface, in every drawer, spilling out of closets… you get the point.

Instead of attempting an overwhelming full room purge, tackle one small section every day or two. Start with something manageable like your nightstand or a single drawer. Make it a point to use a donate, recycle, and trash bag. Keeping in mind the “Everything needs a home” rule. This mindset of micro-decluttering makes the constant battle against accumulation feel achievable.

• Listen to your body

Remember that you are the best judge of how you feel. If you feel yourself growing tired, take a break immediately. Do not wait for a crash.

Make Rest a Priority: Dedicate a special spot for relaxation to give your mind, body, and soul the rest they need. This might mean drawing a hot bubble bath with candlelight, check out my Lavender Scented Epsom Salt Recipe for an extra soothing bath. Taking a long soak in the hot tub or simply allow yourself to take a peaceful nap when your body demands sleep.

Tip #5: Simplify or Freeze Meals

Preparedness is a lifeline when energy is low. If you haven’t started saving meals, hop aboard the freezer meal train!

I learned this out of necessity when pregnant with my second baby—it was the best thing I did for myself, especially after an unplanned C-Section. Having a ready-to-cook freezer meal provides a much-needed break from daily cooking when you are busy or utterly exhausted.

• Make it Fit Your Space: If you can’t store many meals, just make one or two. A great trick is to simply make dinner, double the portion and freeze the extra portion. You will be amazed at how quickly you can fill your freezer!
  
• The Easiest Options: Keep your dinner routine simple. Utilize “leftover night” or let a capable teen explore cooking dinner for the family. For a fast dinner, try a dump-and-bake meal like Burrito Enchiladas, where you literally throw everything into a pan and let the oven do the work.

This strategy ensures that a hot meal is never dependent on how exhausted you feel at 5 PM.

Tip #6 Let Go of Guilt and Embrace Grace

Your home is not a monument to your productivity or a reflection of your worth. It is a space that should support you. It should be your haven when you need rest the most.

Shift your mindset from perfection to grace and create a home that works for you, not you working for it. Don’t overthink every item on your to-do list. Take a deep breath and realize tomorrow is another day. The mess will wait, and your well-being comes first.

How to Apply the Shift

Prioritize Rest Over the Task: If you have an hour free, and the options are vacuum the living room or sit down with a book and a cup of tea, choose the one that provides genuine rest and recharge. A slightly messy house with a peaceful inhabitant is healthier than a pristine house with an exhausted, stressed one.

Silence the Inner Critic: When you look at a pile of dishes and think you’re not doing it right, immediately re-frame your thinking.

Tell yourself: “I am doing the best I can right now. This is a functional home, and I’ll get to it when I have the energy.”

Tip #7: Nourish Your Energy (Mindful Eating)

What you eat plays a massive role in how you feel, which directly impacts your energy, focus, and motivation to care for your home and yourself.

It’s no secret that nourishing foods generally make you feel more vibrant and energetic, while highly processed foods or those very high in simple sugars and unhealthy fats can lead to “crashes,” sluggishness, and fatigue. It is crucial to pay attention not just to what you eat, but how it makes you feel hours later.

Personalized Nutrition

1. Do Your Research (The Personalized Connection): Different bodies and different conditions react to foods differently. Do some targeted research into your specific health concerns or disorders (e.g., anxiety, chronic fatigue, inflammation, hormonal issues, neurological conditions, genetic disorders) to find out how certain foods affect your energy levels, mood, or exacerbate your symptoms.
   
   • Example: If you deal with inflammatory issues, learning about anti-inflammatory diets (like the Mediterranean diet) might be key. If you struggle with focus, you might research foods that stabilize blood sugar.
     
2. Experiment and Track: Don’t overhaul everything at once. Introduce one dietary change at a time and keep a simple journal for a week, noting what you ate and how your mood and energy levels were in the hours following. This is the only way to truly understand your unique food sensitivities.
   
3. Start simple: Incorporate simple, high-impact meals. My Veggie Hummus Wrap is a perfect example—it’s fast, fresh, fiber-rich, and provides sustained energy. Also, focus on adding fresh fruits, vegetables, whole grains, and lean proteins to every meal.

The principle is simple: By fueling your body with foods that provide sustained, clean energy, you are giving yourself the fundamental resource needed to manage your home with less stress and greater clarity. This Berry Smoothie is a delicious option or this Piña Colada Smoothie. for a breakfast or an afternoon pick-me-up full of protein and energy.

Tip #8: Evaluate Your Relationship with Alcohol

Yes, it needs to be said. The effects of alcohol on the body can be surprisingly disruptive, especially if you’re already navigating chronic stress, exhaustion, specific health conditions, or mood disorders (like anxiety or depression). Even moderate consumption can significantly interfere with everyday life that keeps you running optimally to manage your home and life.

The Connection to Home Management:

• Sleep Disruption: Alcohol fragments sleep, robbing you of the restorative deep and REM cycles you need. Poor sleep directly translates into low energy, lack of motivation, and poor focus the next day—making even simple tasks feel overwhelming.
  
• Mood & Energy Swings: Alcohol is a depressant and can exacerbate symptoms of anxiety and depression, making it harder to maintain a positive mindset and sustain the energy required for daily upkeep.
  
• Inflammation: It can increase overall inflammation in the body, which contributes to pain, fatigue, and sluggishness.

Taking Action:

1. Prioritize Caution: Er on the side of caution. Be honest with yourself about how alcohol makes you feel the following day.
   
2. Consult Your Doctor: This is the most critical step. Speak openly with your doctor or mental health professional about your current alcohol intake and any conditions you manage. They can provide personalized advice on what is appropriate for your specific needs, medications, and health profile.
   
3. Track the Impact: Just like with food, try tracking your sleep, mood, and energy levels on days following consumption versus days when you abstain. The data may surprise you.

A clearer head, deeper sleep, and more stable mood are your most valuable resources for having more energy, creating a functional, and peaceful home. Protect them fiercely.

My Secret to a Clean Home: I’m Not Perfect!

Notice a pattern here? The pattern is perfection. I’m not perfect. Some days I can barely keep my eyes open. Sometimes my home looks like a toy tornado came through, my kitchen looks like I cooked for an army, and after homeschooling, our table is a mess of books, papers, and various writing utensils. We get it cleaned up. Yes, I am human. We live here, and we figure out how to manage with what we have. Our home is clean, and at times, it’s chaotic. Can you relate?

The goal isn’t a magazine spread; it’s a functional, comfortable haven.

How to Clean Your Home on Limited Energy

The secret to conquering clutter and mess when you feel exhausted is to let go of the pressure to be perfect and instead embrace realistic, doable goals.

This method takes perfection and turns it into PROGRESS. It’s designed to leave you feeling accomplished, whether you clear off one surface or clean an entire room. It respects your current energy level and makes sure you don’t burn out before you even begin.

The Strategy (Up Next): We’ll break down the overwhelming task of cleaning into bite-sized steps. We will focus on the power of Micro-Cleaning, so you always get a win, no matter how much time or energy you have.

ClockWise Cleaning Method

I follow what I call the ClockWise Cleaning Method. (No, that’s not a typo!) It takes you away from the drive to be the perfect house cleaner and helps you be productive and progress through your tasks. Wise cleaning!

This method is exactly what it sounds like: You work in a continuous, clockwise rotation around your room. This simple structure helps you stay on track, prevents you from jumping around (wasting energy!), and ensures that every small section you complete feels like an accomplishment.

Example: Deep Clean the Kitchen

When tackling a larger project, the clockwise rotation helps you clean top-to-bottom and in a clockwise direction around the room, maximizing your effort.

• Step #1 (High Points): Dust any light fixtures, vent hood, or blinds. Give drapes a little shake to remove dust. (We do this first to prevent any areas we clean from getting dusty again.)
  
• Step #2 (Upper Zone): At your starting point for the clockwise rotation, clean the top cabinets moving around your room in a clockwise direction.
  
• Step #3 (Mid-Zone Wall): Next, move to the wall or back splash. Again, moving in a clockwise direction.
  
• Step #4 (Appliances): Clean the appliances and take the time to clean under and behind them, removing crumbs and debris.
  
• Step #5 (Counters & Stove): Clean the counter, removing items that don’t belong, crumbs, and finishing with my all-purpose cleaner. This includes cleaning your stovetop and work surfaces once you get to that area. Again, moving in a clockwise direction around the room.
  
• Step #6 (Lower Zone): Scrub the bottom cabinets (clockwise around the room) ending with the Toe Kick. (At this point, I like to turn on my oil diffuser for that extra clean smell!)
  
• Step #7 (Floor Prep): Sweep or vacuum the entire floor. Use an attachment to get into corners and tight areas.
  
• Step #8 (Floor Finish): Using the appropriate floor cleaner, spot clean any areas that have spills or need extra TLC. Then, mop or wipe as usual.

Remember this method is the larger ClockWise Method where you work around the entire room in a clockwise direction with each step, whereas, the mini-tasks or quick cleans will work in a clockwise direction focusing on one small area at a time.

Example: Quick Clean the Kitchen

When your energy is limited, the ClockWise method provides a simple anchor for a fast cleanup. I usually start at my favorite spot, the espresso area—yum! Then I will move to the next location, my food prep area. I will keep doing a general cleaning in the one spot moving around the room until I am depleted of energy.

• Step #1 (De-clutter): Take items off the counter that don’t belong, such as stray food containers, utensils, or any other items.
  
• Step #2 (Crumbs): Hand sweep or use a sponge/damp cloth to quickly gather crumbs and dispose of them.
  
• Step #3 (Sanitize): Quickly wipe down the counters and high-touch spots (faucet handles, knobs) with all-purpose or disinfecting cleaner, continuing your clockwise rotation.
  
• Step #4 (Final Sweep): Give the main floor traffic area a quick sweep or run the stick vacuum over the main pathways.

When I finish this area in the ClockWise rotation and I feel well enough I move to the next area and do the same thing. This way of cleaning gives you a sense of accomplishment in the midst of whatever you are battling.

It’s Time to Start Living

We have discussed that maintaining a home isn’t about chasing a perfect image; its about honoring yourself and your well-being. It’s about creating a haven a little at a time, so you have a space to heal and grow in.

The secret to a peaceful home when energy is low isn’t about scrubbing your heart out-it’s about being mindful of your needs, and embracing progress over perfection.

To Recap

Silence the Perfectionist: the state of your home doesn’t define your worth as a person. Your home is not a monument to your productivity. Give yourself the grace you deserve.

Start Small, End Big: You don’t need a total overhaul of your home. Focus on small actions that bring you a sense of accomplishment, whether that’s choosing a healthy lunch or completing a 5-minute ClockWise tidy of your bathroom.

Tomorrow is a New Day: If you didn’t finish today, let it go. It can wait, but your well-being won’t. Trust that tomorrow is another day for more progress, enjoy your life today. Snuggle up with a cozy blanket a warm tea and a good book.

Your Next Step

I challenge you right now to set a timer for just 5 minutes. Choose one cluttered surface and use the ClockWise Cleaning Method to clear it. Stop when the timer goes off. Then, sit back and feel the genuine accomplishment of that small, meaningful step you took.

If you feel a burst of energy, go ahead and move to the next area in the ClockWise rotation. But remember, the goal is not to clean the whole house; the goal is to feel progress and respect your limits.

I truly hope this information was helpful to you. I know how hard it can be day in and day out. There will be days when you may not even get as far as cleaning one area, and that is more than okay. It is simply where you are right now.

There is always tomorrow. Give yourself grace, choose rest, and prioritize your well-being so you feel rested and ready for whatever the next day brings.

I hope this information blesses you. Let me know in the comments if it was helpful. As always, I want you to know that I pray for you all. God bless!