I Tried the Dopamine Pairing Rule – It's the Secret to Getting Boring Chores Done With Ease
It's the laid-back approach I needed at the busiest time of the year
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Chores are rarely anyone’s favorite way to spend the day. From dishes to laundry to tidying up, mundane tasks often feel endless, especially around the festive season and motivation can be hard to find.
That’s why I decided to try dopamine pairing, a simple way to hack your brain to make chores easier, which links a task you want to complete with a reward.
What Is the Dopamine Pairing Rule?
The method is simple. Rather than tackling a tough task and then indulging in something fun, you do the fun thing at the same time as the chore, turning a reward into an active motivator.
Krista Walker, clinical director at The Ohana Luxury Addiction Treatment Center, says, 'Dopamine pairing can make chores much easier. When we pair an unpleasant activity, such as cleaning, decluttering or organizing, with something fun and rewarding, like a favorite TV show, the brain associates the not-so-fun task with a positive one. This increases motivation and makes follow-through easier.'
It is one of the best ways to avoid decluttering resentment.
For this to work, however, Krista urges that the pairing should be intentional, meaning you don't pick a fun task that will make the chore more difficult. Trying to crochet while cleaning is a bit tricky, after all.
She also advises setting windows of time to work on the task. Krista adds, 'It’s easier if you do it in 45-minute increments, for example, than taking a whole afternoon to declutter.'
My favorite trick is to pair boring chores with a favorite TV show.
I Tried Dopamine Paring
By pairing boring chores with small treats – such as listening to a favourite TV show, spending time with a friend, or playing music – I found myself tackling tasks with far less resistance. It is one of the best ways to banish procrastination and is very easy to test for yourself.
When trying this trick myself, I put on some episodes of a comfort TV show that I have watched several times before. The background noise helped me stay sane, but I was not distracted by any new developments or story lines as I was familiar with the episodes, which I did not mind watching again.
Dr. Regina Lark, decluttering and productivity expert, suggests you can also take the opportunity to try body doubling and calling a friend if you prefer. They can help to keep you on track, or help to decide what to declutter if you feel yourself starting to declutter when you feel overwhelmed.
'It pays to pick something that your brain already finds rewarding, such as a familiar TV show, music, or a FaceTime call with a friend. A personal example: I do not like filing, so I typically sort papers with SVU playing in the background,' she shares.
'When the brain anticipates pleasure, it lowers resistance, reduces procrastination, and makes starting (the hardest part) feel far more manageable,' Regina explains. 'To make it work, choose low-distraction rewards, such as rewatching a show you’ve already seen, set a generous time window so you can move slowly, and let the pleasure be the reason you show up. The progress is the bonus.'
Verdict: This is certainly a method I will be carrying with me into the new year. It is a 10/10 for those times when I can afford to be a bit more relaxed with my chores, and don't need to tackle them at full speed. It is a game-changer for slowing down and making what is otherwise a stressful task into something far more meditative.
What to Shop
The Environmental Working Group (EWG) has certified Attitude products as non-toxic, meaning they contain no harsh chemicals or artificial compounds. I love it for tackling big areas at a time without having to switch products, making cleaning quicker.
Microfiber cloths are machine washable, meaning you can reuse them for years with proper care. Simply wash after use on a warm water cycle and gentle detergent (skip the softener) to sanitize. They are great for the one-tool cleaning method, helping to spruce up several surfaces in a row for quicker chores.
Designed to maximize under-cabinet storage, this large storage caddy comes with a removable inner caddy that can be removed and carried around for smaller tasks. It is ideal for tackling lots of rooms in a row for efficient chores.
This extra-large laundry hamper is perfect for busy households, with three removeable bags to make sorting laundry super simple. They help me make laundry quick and simple, and chores ten times quicker.
I find baskets with carry handles an essential tool for decluttering and tidying when I feel overwhelmed. I pair them with the ski-slope organizing method to quickly tackle troublesome chores while watching my favorite show.
This bestselling book packs so much information into a mere 200 pages, in a readable and digestible format that's accessible to all readers of all ages. It is a great way to introduce yourself to finding joy in chores.
Meet the Experts
Krista Walker is a Licensed Clinical Social Worker with nearly 20 years of experience in the mental health field. She is the Clinical Director of The Ohana in Hawaii. Krista has expertise in trauma.
Dr. Regina Lark transforms the way people think about organization and productivity by revealing the fascinating connection between brain science and behavior. Through her company, A Clear Path, she’s spent over 15 years helping individuals and organizations create sustainable systems that work with their natural patterns, rather than against them
Find yourself getting easily distracted? Try the Pomodoro technique instead to tackle chores with regular breaks for fun activities or relaxation, or give the Sunday Butterfly Method a go if you struggle to focus.
