As someone with AuDHD, cleaning using conventional chemical-based cleaners has always been a bit of an issue for me. I struggle with the chemical smells of so many of those cleaners. And I’m not alone! But I’ve found that switching to more naturally based cleaners has helped me a lot! And I think that switching to cleaning with simple natural cleaners can actually make daily life feel a lot better for other neurodivergent people too!
If you’ve ever walked into a bathroom that had just been cleaned and immediately had a physical reaction…it’s not your imagination. Most neurodivergent people experience the world more intensely through their senses. That’s why so many are overwhelmed by bright lights, loud noises…and strong scents. A lot of neurodivergent people are overwhelmed by the smell of conventional cleaners. One whiff can throw you into full sensory overload in about three seconds. This has always been a BIG issue for me! Some strong smells leave me incredibly nauseous or give me a headache instantly.
There’s actually a pretty good reason for that. And it turns out that swapping out those harsh sprays and chemicals for natural alternatives without the strong chemical scents and harsh fragrances might genuinely help you.
There are studies that suggest that as many as 1 in 6 people have sensory processing differences. That’s a lot of people who might benefit from a less overwhelming home environment.
The problem with conventional cleaners
Most store-bought cleaning products are full of synthetic fragrances, harsh surfactants, and chemicals like ammonia, bleach, and formaldehyde-releasing preservatives. For the average person, these might just smell “clean.” But someone with a sensitive nervous system may be triggered and experience headaches, skin irritation, breathing problems, mood changes, and sensory meltdowns.
Strong artificial fragrances are a big problem. A single “fresh linen” scent often contains dozens of undisclosed chemicals. Any or all of those chemicals can be triggers when you’re neurodivergent.
Why natural cleaners can help
So let’s look at the benefits of natural cleaning for a moment. Cleaning naturally usually means using simple ingredients that most people would recognize. This includes ingredients like white vinegar, baking soda, Castile soap, and essential oils.
Here’s why that can be a relief if you’re neurodivergent:
Natural ingredients are easier on the senses
Less chemical overload
Simple ingredients
Easier on the wallet
Fewer products means you have to make fewer choices
Here’s something that doesn’t get talked about enough…decision fatigue. For those with ADHD, having too many products under the kitchen sink often makes starting to clean feel overwhelming before it even begins. Cleaning with natural ingredients often means you have just two or three go-to ingredients that handle pretty much everything. Doing things more simply is helpful for an ADHD brain!
Vinegar and water in a spray bottle can clean counters, windows, and bathroom surfaces. Baking soda scrubs a sink. Castile soap handles dishes, floors, and even laundry. When your brain doesn’t have to decide which products to use, there’s a better chance you’ll actually start cleaning.
A simple all-purpose cleaner you can make at home
Easy all-purpose spray
- 1 cup white distilled vinegar
- 1 cup water
- 15–20 drops of lavender or tea tree essential oil (optional)
- A clean spray bottle
Mix the ingredients in the spray bottle and shake before use. This spray works great on counters, stovetops, and bathroom surfaces. If you’re sensitive to essential oils, it’s okay to skip them…it cleans just as well without it.
What about the smell of vinegar?
Okay, this is a fair question. Vinegar has a distinct smell that may be overwhelming for some people. The good news is that the smell fades pretty quickly once it dries (usually within about 10–15 minutes). But if you really cannot use vinegar, lemon juice is a great alternative…and smells much better! Castile soap diluted in water is almost scent-free and very gentle to use, and is another great option.
It’s about more than just the smell
When you have sensory sensitivity, it isn’t only about the smell of cleaning products. You may also struggle with certain textures. Sticky residues, harsh sprays that leave a film, or powders that are gritty can be hard to deal with. Natural cleaners tend to rinse clean without leaving a lot of residue, which can make cleaning feel better from a tactile standpoint, too.
And then there’s the anxiety issue
A lot of people who are neurodivergent also struggle with anxiety. If you’re neurodivergent, knowing exactly what’s in your cleaning products can reduce any anxiety you may have around cleaning. You made the cleaner you’re using. You know what’s in it. There are no mystery ingredients and no long list of unpronounceable chemicals. Knowing that can take a small but real mental load off your mind.
A few things to keep in mind
Just because an ingredient is natural doesn’t automatically make it safe for everyone. There are some people who are sensitive to essential oils or plant-based ingredients, too. I personally can’t use many of the natural deodorant recipes available because most contain baking soda, which tears up my skin. Here’s what I recommend if you’re trying something new. Test it on a small area first and see how your body responds. If you have specific health concerns, it’s always good to speak with your doctor or an occupational therapist who specializes in sensory sensitivities.
Also…I need to be up front with you. Natural cleaning isn’t magic, and it’s not going to fix every challenge that comes with keeping your home clean. But removing potential sensory issues from the process? That’s definitely a big deal. And it can help to make cleaning more possible for those who struggle with sensory issues.
To wrap things up…
If conventional, store-bought cleaning products have left you feeling overwhelmed, headachy, or like your senses are on fire, you’re not being overly dramatic. Your nervous system is just doing what it’s designed to do, even if it is a little louder than average. Switching to natural cleaners made with simple ingredients could help quiet your nervous system and allow you to clean your house without all of the sensory issues. And that’s worth trying.
