I've switched on my brain's cleaning autopilot with this fun musical hack that mental health pros say will beat procrastination and chore dread

Since I was a child, music has been my constant companion. That’s why I’m thrilled to hear that having a fun cleaning playlist is the simple way to brain hack boring chores.

Mental health experts agree it’s an easy and effective way to boost dopamine levels so household tasks don’t trigger stress, resentment, or result in you ditching them altogether.

This fun cleaning tip will help you slide into autopilot mode while getting through your to-do list with ease.

Why a cleaning playlist unlocks chore productivity and banishes stress

Brandon Zahl, licensed mental health counselor at Vital Flow Therapy explains, ‘Having a music playlist works so well because we're hacking our intrinsic motivation system, which is based on dopamine. When we listen to good music, we get a release of dopamine, which gives us the drive to complete something mundane like house cleaning.’

He adds that picking the right music is important. ‘Go for something you enjoy, but also make sure it’s relatively fresh. Hearing something for the 20th time doesn't give you that same release as the first time. Our brain reacts more strongly to novelty, so mix it up!’

Dr Greg Gomez, Clinical Director of The Oasis Rehab adds that listening to music can boost energy and motivation while cleaning, with that hit of dopamine making us ‘feel happier and more motivated to clean rather than feeling a sense of dread.’

I tried it

I say I tried it, but the reality is I have been doing this for years so I can give you more insight than a one-off test of chores set to a cleaning playlist. It's a really great way of cleaning when feeling overwhelmed, as it flips the focus entirely.

I love using this method on days I am struggling with anxiety, which, as a person with chronic illness and high levels of chronic pain, is pretty much daily. Still, the jobs in the house still need to get done, so I have to find ways to clean when feeling overwhelmed when all I want to do is procrastinate (delay) the chores.

As my typical work day is long, and between childcare and other responsibilities, I don’t get a lot of time to myself, I use this musical cleaning time before I go to bed as self-care and to knock a couple of items off my household to-do list.

First, I pick days when my pain levels are lower and my mobility is higher so that I can effectively use adaptive pacing while cleaning to avoid injuries or pain and fatigue flares.

Dr Gomez says, ‘Listening to music also helps reduce cortisol, the primary stress hormone. This can make tasks like cleaning seem easier and more enjoyable. This reduces procrastination and makes the task more fun.’

I agree, because I pop my headphones in, hit the playlist (try my 30-minute eclectic pop Homes & Gardens cleaning playlist on Apple) at a satisfying volume, and crack on with the chores, be it doing the laundry, or resetting the living room before I go to bed.

I find myself dancing and feeling really quite joyful as I clean, and that isn’t an exaggeration. It also helps me clear out intrusive thoughts that are sitting with me during peak anxiety periods because my brain is busy with the music, and my hands are busy with the tasks.

Dr Gomez adds, ‘The best kind of music to listen to while you're cleaning is a beat songs that keep your attention focused on the present. Choose a playlist that has around 30 minutes of songs to give you plenty of time to clean.’

He also shares that limiting the playlist times builds in the opportunity for a natural break, so you don't have to clean or do other chores for too long.

‘Breaking tasks into chunks like this can boost motivation,’ he adds. ‘Match the music to the tasks. So, for physical tasks like vacuuming or sweeping the floor, choose music that is more fast tempo. If you are doing something like organizing or sorting mail, choose calmer music.’

My verdict

I love music, and always have, so this tip is perfect for me. Even when I revised for my school exams, I listened to music throughout.

Consider 8D audio if you have ADHD as the moving audio does something spectacular to neurodivergent brains like mine. I particularly like the 31-minute soothing 8D Technology album, on Apple Music.

Cleaning essentials

Meet the experts

Brandon Zahl

Brandon is a licensed mental health counselor practicing at Vital Flow Therapy in Seattle, WA. He specializes in healing trauma and childhood wounds using somatic therapy and EMDR.

Dr. Greg Gomez, LMFT, DSW

Dr. Gomez is a licensed trauma-informed therapist, and the Clinical Director of the Oasis Rehab in California. His has an MA in Psychology from the University of Massachusetts and a Doctorate in Social Work from the University of Southern California. Dr. Gomez’s expertise includes addiction recovery, trauma, crisis, and more. He specializes in providing LGBTIA and culturally responsive care.

Music isn’t the only way to brain hack chores, you can give The Scary Hour method a go, try body doubling and swap housekeeping perfection for ‘good enough’. Seriously, they’re all gamechangers.

Let us know in the comments which songs we should add to the Homes & Gardens cleaning playlist, available to enjoy on Spotify or Apple Music.