The cleaning urges are taking over way too much of my day. I’ll start with one small thing, then notice another spot, then another, and suddenly a big chunk of time is gone. Even when everything looks clean, I still get that nagging feeling that I missed something.
The hardest part is the temporary relief. Cleaning makes the anxiety drop for a little while, so my brain keeps pushing me to do it again. I know it doesn’t actually solve anything, but knowing that hasn’t made the urges disappear.
I’m trying to delay cleaning by a few minutes instead of responding immediately. Sometimes that works, and sometimes I give in, but I’m trying not to beat myself up over it. Has anyone found a way to make those delays easier?
3 Likes
@Robert_Casey, the temporary relief can make delaying feel almost impossible. I’ve found it a little easier to set a timer for five minutes and sit somewhere away from the cleaning spot until it ends. The urge is still there, but I’m not feeding it right away.
If I give in afterward, I try not to treat that as failure. One small delay still counts, especially when the urge feels that strong.
@Robert_Casey, the “I missed something” feeling can be louder than what your eyes are actually seeing. I’ve had better luck naming one specific stopping point before I start, like wiping the counter once and then leaving the room.
One time I set a five-minute timer and held a cup of tea while sitting somewhere else. The urge didn’t vanish, but having something to do with my hands made the delay less uncomfortable.
Robert, that “one small thing” turning into a whole house sweep is familiar. The nagging feeling can keep moving the finish line, even when the room already looks fine.
What helped me was making the delay very concrete: I’d leave the room, set a timer, and do one ordinary task that couldn’t turn into cleaning, like watering a plant or answering a message. Sometimes the urge stayed strong, but waiting even three minutes helped me see that I didn’t have to act on it instantly.