Housework and Migraine: Doing it My Way

Chronic migraine can make housework even more of a chore. Daisy Swaffer shares four migraine-friendly housework strategies to make keeping house less overwhelming.

There are certain times of the year when the impact of living with a chronic condition hits you really hard. Over the past few months, I've seen several "spring cleaning" checklists online, which automatically instils guilt and shame into me.

Do I have the perfect home when I'm doing well with just the basics? I feel societal expectations weighing down on me, chronic migraine or not... and I struggle to let that go.

The cycle of migraine, mounting mess, and cleaning guilt

My home has been a constant source of stress throughout my life with chronic migraine. Nothing gets done when I'm not well enough to do the housework, tidying, and cooking at home. The problem then gets worse until it feels impossible to deal with.

I've had people suggest paying for a cleaner. But since I can't work because of my migraines, I can't afford one. And even if I could, it just wouldn't be practical. The house would never even be tidy enough for the cleaner to come in and clean it in the first place.

So, I've spent my time developing "migraine-friendly housework strategies" that help me keep a clean home while considering my chronic condition.

4 "Migraine-friendly" strategies for keeping up with the housework

1. Pace yourself (I use an adapted KonMari method)

At the start of this year, amid all the New Year resolutions everyone was making, I decided to do something about my home. Something more than just a quick tidy-up. I knew I wanted to do something that would have long-lasting benefits.

So, after watching a TV show about the organising "guru," Marie Kondo, I thought I'd try this new method. I discussed it with a close friend who'd read Marie's books. Straight away, I realised the strategies she suggested would have to be adapted if you were living with a chronic condition.

When following the KonMari method, you must first take all your clothes and pile them up in one big mountain. Once you get the visual impact of just how many clothes you have, you can go through each item individually and keep only the ones that "spark joy."

Just the idea of this had me breaking out in a cold sweat.

The effort required to pull all my clothes out of my wardrobe and pile them up would undoubtedly trigger a migraine. Not to mention the process of putting them all back! I'd be left with a mountain of clothes on my bed, draining fatigue, and a pain in my head for the next three days.

I realised that pacing myself would be crucial if I were to make any progress. I tackled my clothes by category and achieved good results over the next few weeks.

Would I have kept the same items if I’d followed the exact method Marie Kondo suggested? I don’t know. Yet this change in pace meant I could get through all of it, even if it was in a slightly slower, different way.

2. Accept your need to do things differently  

Something struck me when I was going through my underwear (excuse me for talking about my intimates). Although I got rid of knickers that didn't fit well anymore - if they were borderline painful to wear - I couldn't bring myself to get rid of all of them. This might not sound like a problem... until you consider that I counted over 150 pairs!

When regaling my friend – who was also busy with this process – with this story, they couldn't understand why I needed to keep such a ridiculous amount of underwear.

Then I stopped laughing at my enormous stash of pants and reflected on why I have so many…

I used to find keeping on top of washing impossible during my worst patches. When I used to push through the pain and give every ounce I had to my job, it was a lot easier to pop into a shop and buy new pants than wash and dry them at home.

So this stockpile doesn't really "spark joy." However, knowing that I have enough underwear to last me days before I do a laundry load is comforting.

Living with a chronic illness means I've had to adapt in ways that some people may consider "odd." And one of the most "migraine-friendly housework strategies" is being able to accept your limits… and the resulting quirks!

3. Don’t try to tackle everything at once – make a housework priority list

Making improvements in just one part of my home took a lot of energy and focus. It became clear that it would take years to sort through everything. Goodness knows how I’d manage to move house with chronic migraine! Thankfully, that idea wasn’t on the table at present.

So, instead of working through my house in the order that the original KonMari method set out, I decided to prioritise the things that might impact my stress levels and mental well-being. Here are my top priorities:

• Clear out your clothes. Neatly folding them will also make more space for when you get around to doing your laundry.
• Organise your shoes and bags. Having these easily accessible makes the (sometimes impossible) task of getting out of the house a bit more achievable.
• Sort out your bed linen and towels. This makes the process of changing these much smoother and less stressful.
• Remove any unwanted toiletries from the bathroom. This will declutter the space and allows you to find things more easily.

Instead of feeling wretched about what I haven't been able to do, I'm feeling a little better about the small things I can do daily.

4. Take pride in the little things

Another of my favourite migraine-friendly housework strategies is "sparking joy" while performing tasks that help manage my condition.

I drink a huge variety of teas, so I spent extra time making a little drawer unit to keep them in. Every time I go to make a cup, it "brings me joy." This also motivates me to keep up my fluid intake, as keeping hydrated is essential to prevent migraine attacks.

The takeaway

How you approach housework may have to be different when you have a chronic illness. However, making permanent, gradual changes will add up to a better home to live in.

So, while my house might look like many people's nightmares, it feels much improved for me. Most importantly, it's improved in little ways that make a big difference.

I struggle with the laundry, the cooking, the cleaning, and the tidying, and I still cringe when I see these "spring clean" checklists. But I’m working towards making all those things easier in the long run.

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The individual(s) who have written and created the content in and whose images appear in this article have been paid by Teva Pharmaceuticals for their contributions. This content represents the opinions of the contributor and does not necessarily reflect those of Teva Pharmaceuticals. Similarly, Teva Pharmaceuticals does not review, control, influence or endorse any content related to the contributor's websites or social media networks. This content is intended for informational and educational purposes and should not be considered medical advice or recommendations. Consult a qualified medical professional for diagnosis and before beginning or changing any treatment regimen​. 

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Date of preparation: November 2023
D: COB-GB-NP-00178 (V1.0) / T: COB-GB-NP-00218 (V1.0) / M: COB-GB-NP-00198 (V1.0)