National Laundry Day: Small Steps Every Day For Your Mental Health

National Laundry Day (April 15th) is a day that recognizes the importance of hygiene, cleanliness, and clean clothes. How and why might you want to celebrate National Laundry Day? First observed in the 1980s, National Laundry Day encourages individuals around the world to appreciate the simple act of laundry and the significance of this household chore in everyday life.

From a mental health perspective, laundry can be seen as an opportunity to improve well-being. Because engaging in a simple chore like this has the potential to promote positive feelings such as a sense of achievement, contentment, and clarity, it can serve as an example of behavioral activation. Behavioral activation is a concept in psychology related to how engaging in healthy and purposeful activities can improve mood and mental health. Let’s explore this concept more closely for National Laundry Day and discuss how you can benefit from it.

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Laundry and clean clothes as an example of behavioral activation 

Celebrating National Laundry Day on April 15th encourages the practice of behavioral activation, as the act of doing laundry and having clean clothes can boost mood and provide a sense of accomplishment.

Behavioral activation is about shifting emotions by engaging in specific behaviors. It’s a technique sometimes used as a part of cognitive behavioral therapy (CBT) for treatment of conditions like depression. That said, it can also be practiced on one’s own—although note that it’s generally recommended that you seek professional support if you're experiencing symptoms of depression or another mental health condition. 

Behavioral activation is about deliberately practicing behaviors that “activate” positive feelings. This approach involves identifying and encouraging such behaviors so that individuals can engage in activities that bring them a sense of fulfillment and satisfaction. These positive feelings may make a person likely to repeat the activity, further benefiting their mental health. 

The activities that bring a person a sense of satisfaction or other positive emotions can vary depending on the individual. For behavioral activation to be effective, it’s key to find activities that do this for you specifically—but being open-minded and making an effort can help, too. That’s why some people may find it beneficial to turn simple activities like doing the laundry or washing the dishes into deliberate practices that support overall well-being. Even though the actual act of washing clothes has become a much less physically demanding task with the creation of better laundry technology like high-power washing machines and dryers, doing a load of laundry can still be a deliberate and meaningful use of your time.

Celebrate National Laundry Day and the connection between simple chores and mental health

There are more potential mental health benefits to be gained from engaging in simple chores like laundry. For one, it offers the opportunity to engage in mindfulness. For example, you might take care to notice the feel of different fabrics fresh out of the dryer or enjoy the scent of your laundry detergent. Research indicates that practicing this type of present awareness may be beneficial to emotional and physical health in a variety of ways, such as by:

• Reducing symptoms of anxiety and depression

• Lowering stress levels

• Improving attention and self-control

• Boosting sleep quality

• Sharpening memory

Doing laundry regularly could become part of a healthy routine you follow, which could help you avoid procrastination and feel a greater sense of control. It may also act as a building block for other healthy habits. For instance, you could read a book or cook a healthy lunch each time your laundry is in the washer. You might learn more about the chemical processes involved in removing stains, prompting you to learn about the chemicals in your other cleaning supplies or learn to follow more complicated laundering instructions for delicate items, teaching you more about the fabric itself. Plus, routines may be especially beneficial for neurodivergent individuals like those with ADHD, as they could help decrease overstimulation and increase dopamine production. 

Research on the topic of chores reveals other possible health advantages of engaging in this kind of household task, particularly for certain groups. For example, consider a study from 2019 that suggests that older adults who routinely engage in housework may experience better overall health and even increased longevity—perhaps because it can be a source of light exercise and cognitive stimulation.

For children, regularly helping with household tasks like laundry may benefit them for years to come. Another study from 2019 indicates that children completing chores regularly during the early elementary school years may be associated with improvements in a variety of areas, including test scores, peer relationships, future life satisfaction, and self-efficacy. Learning to take care of their own chores as a child - including learning to wash their own clothing, clean their living space, cook meals, etc. - may also help your children be self-sufficient as adults.

Tips for Doing Laundry Mindfully

Here are some tips you can use to do your laundry mindfully while you celebrate the holiday.

• Be sure to read the instructions on your clothing before doing any loads. Take the time to understand what you need to do while you wash these items.

• Do stain treatments before full washes. Some stains require presoaking to come out. Don’t just throw your jeans into the wash with grass stains! Taking extra time and care before a wash can help you focus on the clothing itself.

• Washing your clothes in cold water can be good for the environment and should work as well as warm water with most detergents thanks to modern laundry technology. Think about other ways you can be environmentally conscious in your routine. Just remember that while cold water will remove dirt and stains, it won’t sanitize an item.

• If you like the idea of brighter whites but don’t like bleach, try setting your white items out in the sun to dry. Sunlight can naturally whiten fabric and kill some forms of bacteria. Spending some time outside with them can also help your mental health. Set them up on a rack so that they don’t get dirt or grass on them while they’re drying. 

• Take laundry days as a chance to consider whether you still need old clothes that are worn or no longer fit your body or your style. 

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Ideas for other simple activities that may boost mental well-being

It’s not just the process of getting your clothes washed that can help your mental health. With the above potential benefits of chores in mind, you might consider these other simple activities that might similarly boost mood, mindfulness, and well-being:

• Gardening. Spend time tending to plants or creating a small indoor garden. You might also aim to spend more mindful time in nature.

• Drawing. Doodle in your journal or paint a picture to promote relaxation and creativity.

• Dance. Put on some music and express yourself through movement.

• Cooking. Experiment with new recipes or prepare a healthy meal for yourself or loved ones.

• Crafting. Try your hand at DIY projects like knitting, building furniture, or crafting handmade cards.

• Writing. Start a journaling practice, write letters to friends or family members, or craft a poem or short story.

• Mindful walking. Focusing on each footstep as you go on a leisurely walk is another way to cultivate mindfulness in your life. 

These are just a few examples to show that it’s possible to improve mood and mental well-being through basic daily routines and activities. While it’s recommended that you seek professional support for any signs of a mental health condition, aiming to find joy and satisfaction in the little things may also help you feel more content and balanced in daily life.

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Changing your perspective through therapy

While behavioral activation strategies like doing laundry in a mindful way can sometimes be recommended for those experiencing mental health conditions like depression, they’re not usually a standalone treatment. Depression is a serious mental illness that typically requires treatment, so seeking the support of a qualified mental health professional is usually advised. A therapist, for example, can provide you with a safe space to express your emotions, techniques for recognizing and shifting distorted thoughts, and coping strategies for managing symptoms.

If you’re experiencing symptoms of depression, it can be difficult and time-consuming to find the energy to travel to in-person therapy appointments regularly. In cases like these, online therapy can be a more convenient option. It allows you to get matched and meet with a licensed therapist via phone, video call, and/or in-app messaging from home or anywhere else you have an internet connection. A growing body of research indicates the potential effectiveness of online therapy for a variety of situations. Studies also indicate that internet-based behavioral activation therapy in particular can be an effective way to reduce symptoms of depression.