We all know the feeling: a cluttered home often leads to a cluttered mind. But what if you could channel that end-of-week energy into quick, simple tasks that give you an immediate dopamine boost while setting you up for a productive, stress-free week ahead?
Enter the weekend cleaning dopamine menu – an easy guide designed by experts to change up your cleaning routine and bring a Saturday and Sunday surge of satisfaction and motivation.
Our experts explore why this works and how these little bursts of weekend cleaning can help you kick-start your week with positive momentum.
What is a dopamine menu?
A dopamine menu is a curated list of small, easily achievable tasks that can give you a sense of accomplishment and a boost of dopamine – the brain's 'feel-good' chemical. It focuses on completing quick wins, which release dopamine as you finish each task, leaving you with a natural high that encourages further action.
The idea started as a way to harness motivation through routines, and it applies to creating an achievable cleaning routine just as well as it does to productivity and fitness routines. One tip when constructing a dopamine menu is to make them short, doable and effective: efforts that will relieve stress and increase output.
The key features of a dopamine menu, be it cleaning or otherwise are:
- Quick and achievable: They don't take too long and are realistic for time you can commit in any weekend to this task.
- Impactful: They target highly-traffic areas of a household, such as the kitchen, bathroom, and living room.
- Reflective of progress: Completing these activities depicts improvement which energizes effort.
What is the benefit of a cleaning dopamine menu?
Engaging in quick cleaning tasks can provide both physical and emotional benefits. Psychologically, accomplishing even small tasks can give you a dopamine rush, reinforcing positive feelings of productivity and control.
Physiologically, a clean and organized space reduces cortisol (the stress hormone), and that sense of order carries into the week, promoting healthier habits, focus, and an improved mood.
Our Cleaning Dopamine Menu
1. Clean the kitchen counters (10 minutes):
‘Starting the week with clean counters,’ says professional organizer James Lott Jr, AKA, The Super Organizer. ‘A clean kitchen is easily the single most important thing to enter the week with. By clearing up the clutter and wiping the surfaces clean, you are preparing a place that can inspire you to cook nutritious meals, creating a space that’s inviting rather than chaotic.’
We like Method cleaning spray, available from Amazon. It's safe to use on non-porous surfaces so be mindful of marble and wooden counters.
2. Organize the fridge (15 minutes):
Opening an organized fridge is a dopamine rush in itself. Knowing where everything is and seeing fresh, healthy food motivates you to cook rather than reach for unhealthy snacks.
A clean fridge isn’t just about tidiness — it boosts your motivation to prepare healthy meals, making it easier to grab nourishing foods over processed snacks.
Learn how to organize your fridge and you'll thank yourself next week.
All prices correct at time of publication.
This two pack of handy clear plastic organizer bins will help make use of vertical space without hiding away product and products that may otherwise go off. They also come in small, small but wide, and medium
3. Tidy up the entryway (10 minutes):
Cleaning your entryway and getting things in order is sets a tone of calm as you start your day, reducing stress an inciting a soothing entrance home into a clean space.
Can change things up by adding some fresh flowers. Bringing in some vibrant blooms can instantly lift the mood and add a pop of color. Even just making small changes like rearranging your bookshelf or moving a lamp to a different spot can really make a difference.
If you find yourself short of space here, add baskets for each family member as a holding ground for seasonal items. We like the Cherishguard woven baskets with handles from Walmart for their neutral look and the fact they come in a handy set of three at reasonable cost.
4. Make your bed (5 minutes):
A made bed sets the mood for the whole day. Life coach and mental health practitioner Jennifer Schwytzer says it's the first 'win' of your morning, and it leaves you feeling accomplished. It also contributes to creating a relaxing space for restful sleep that enhances mental wellness and is a habit of highly-organized people.
It’s often said that making your bed sets the tone for the entire day. It’s a simple yet powerful task that gives you an immediate sense of accomplishment. Do not leave bed unmade too long. It is one of those little chores with big payoffs.
5. Wipe down bathroom surfaces (10 minutes):
Cleaning your bathroom makes your daily routines a little easier to accomplish. There is a refreshing attraction toward the use of a pristine sink and mirror in the morning. It gives you some much-needed pride and sense of care for yourself.
Having a clean sink and learning how to clean a mirror without streaks helps create a more pleasant start to the day, allowing you to focus on yourself rather than any mess or bathroom grime.
6. Declutter your desk or workspace (15 minutes):
Tidy your office and workspace. Decluttering your home office will help you focus and be more productive. You feel an instant sense of relief that promotes mental clarity and helps keep you organized for the upcoming week.
FAQs
What is the golden rule for cleaning?
In short, the golden rule of housekeeping is to clean as you go. Whilst this may sound obvious, daily cleaning habits that help you tidy and clean as you go can make a big difference in how organized and spotless your home is.
Using room-specific or season cleaning checklists are also helpful, such as a fall cleaning checklist will help you get on track, especially if doing these tasks do not come naturally to you.
Meet our expert
Jen is a certified Life Coach and launched KINDfulness Coaching to help professionals ditch chronic stress, overwhelm, and burnout to live a happier, more balanced life. Jen has 17 years of experience as a social worker working in medical social work and mental health counseling which allows her to bring a unique experience to her coaching practice.
Our weekend cleaning dopamine menu will help you tidy your way to feeling better, clearing your mind, and creating a good launchpad for the week ahead.
By breaking these tasks down into manageable pieces, you get to enjoy both the immediate dopamine hit and the long-term satisfaction of a cleaner, more organized home that promotes better habits for the week ahead.
Next, learn about the cleaning non-negotiables to have on your radar.
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