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Make showering more fun, even when you're tired
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Bathing is a necessity, but one that some often neglect. Maybe you've had a long day and are tired, suffer from poor mental health, or are cozy on the couch and can't face the idea of getting wet. Whatever your situation, it helps to have a few tricks to give you the impetus to scrub up and we’re here to deliver. We’ll show you ways to encourage yourself to shower immediately, build hygiene discipline, condition yourself to shower, and make showering more enjoyable.
Quick Hacks for Hopping in the Shower
- Turn on the water and take off your clothes. Even if you don’t feel like showering, you’ve already made an effort, so you may as well hop in! Also, play music or a podcast in the bathroom to distract your mind and keep you entertained.
Steps
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Turn on the water to take a big first step. Sometimes, to accomplish what feels like a monumental task, you have to start small—action inspires motivation. [1] X Research source For now, go and turn on the shower. Get the water nice and warm and think about how good it would feel to climb inside. You'll probably find it much easier to shower once you're actually in the bathroom and have everything all ready to go.
- The hardest part often lies in simply taking the first step, but with that out of the way, nothing can stop you.
- If you struggle to physically go to the shower, imagine how good it would feel standing under warm, running water to help motivate yourself.
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Take your clothes off to get in the mindset. Once you've made it to the bathroom and got the shower running, strip down and see how you feel. At this point, it’ll probably feel silly to have gone to all that trouble just to shut off the water and put your clothes back on. Since you're already in position, and it requires just as much effort to get dressed again, you might as well hop in the shower. [2] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- When you're lounging comfortably on the couch, the list of things you need to do to successfully bathe can seem overwhelming. Instead of focusing on the details, move things a little at a time.
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Remind yourself why you need to shower to build stakes. If you find that you lack the motivation to shower, it can be helpful to keep in mind what happens when you don't bathe regularly. [3] X Trustworthy Source National Alliance on Mental Illness Grassroots mental health-focused organization providing resources, support, and education for those affected by mental illness Go to source Dirt, oil and dead cells can build up on your skin, making you feel grimy and uncomfortable. If you go too long, this can cause itching, acne, clogged pores and skin infections, and embarrassing odors.
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Give yourself a pep talk. Instead of waiting until you feel like taking a shower, talk yourself into resolving that you will do it no matter what, and stick to it. Give yourself encouraging advice and words of affirmation. You'll start feeling more capable as soon as you shift your attitude from "I don't want to" to "I can do this." [4] X Trustworthy Source Harvard Business Review Online and print journal covering topics related to business management practices Go to source
- For example, tell yourself, “There will always be things that I don’t want to do, but I must do them, because I owe it to myself to take care of me, and I deserve to feel clean and refreshed.”
- Saying your name can make you feel more empowered by allowing you to step outside of yourself momentarily and creating a sense of personal accountability. [5] X Research source
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Think of it as a challenge or game to make it more enticing. Put your pride on the line and start looking at overcoming your reluctance to shower as a way to prove yourself, or a simple way to accomplish something big. This is an opportunity for personal growth, and that sort of accountability is a huge motivator. [6] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Start making a list of daily goals to accomplish and put showering near the top. Show yourself that you can do what you set your mind to and you'll feel more in control of other areas of your life.
- You'll gain more willpower and self-control when you shower when you don't feel like it.
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Get in the habit of making showering a consistent practice. Once you manage to make yourself shower, do it again the next day at the same time, then the next day, too. Set an alarm on your phone, or do it first thing in the morning. [7] X Research source Don't let yourself skip a day until it's too late. After a week or so, your inertia will disappear, and showering will become another part of your normal routine.
- There's no need to shower every day. Dermatologists now believe that you should shower a few times a week. This may make dealing with the task easier for you. [8] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
- When showering becomes a habit, you'll start to feel like something's missing if you don't take one, which helps keep you motivated.
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Do some exercise to build a need to shower. Perform an intense workout half an hour before you must shower. You're much more likely to be in favor of a shower if you're sweaty and uncomfortable. [9] X Trustworthy Source National Alliance on Mental Illness Grassroots mental health-focused organization providing resources, support, and education for those affected by mental illness Go to source Think about how refreshed you'll feel once you're done, or at least how much worse you'll feel (and what people will think) if you don't wash off.
- Taking a cold or lukewarm shower will help cool you off after a tough workout, which is its reward!
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Have a friend hold you accountable. A support system goes a long way! [10] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source Persuade a sibling or close friend to nag you about showering every chance they get, asking you, “Have you showered today?” or even scolding you so that you'll feel guilty or embarrassed if you don't get it done. Instruct your helper to be as intrusive and annoying as they need to be to push you.
- If you're serious about getting a friend to help keep you accountable, hand over the money in your wallet and tell them not to give it back to you until you've showered.
- Bringing a respected elder or authority figure into the mix can compel you to shape up by causing you to fear the consequences of disappointing them.
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Set alarms for yourself. Schedule a series of alarms on your phone that will direct you to shower when they go off. [11] X Research source If you tend to be forgetful, this will help remind you that you haven't done it yet. If you are stubborn, the alarms will serve as a stern, persistent voice demanding that you take care of business. Do you want the alarms to win? Didn't think so. Take a shower!
- Make the alarms sporadic at first, then set subsequent alarms closer together as it gets closer to whatever time limit you've imposed on yourself (going to bed, getting ready for a date, etc.).
- Similarly, turn down the thermostat in your home, so that a shower feels like a nice, warm alternative to your cold surroundings.
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Motivate yourself in a high-stakes situation. If you have a business meeting, dinner plans, or an important event to attend that you need to look your best for, let it get down to the wire so that you have to get in the shower before you can finish getting ready. [12] X Trustworthy Source National Alliance on Mental Illness Grassroots mental health-focused organization providing resources, support, and education for those affected by mental illness Go to source The closer it gets to time to leave, the more necessary it will be for you to clean up until you don't have a choice anymore.
- Keep in mind that you might make a bad impression if other people can tell that you haven't bathed.
- Finding compelling reasons to get things done is often more motivating than feeling like you should.
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Think of the shower as much-needed self-care and relaxation. Showering doesn't have to be a hassle. It can be quite a pleasurable experience. Turn the water up nice and hot and delight with the tiny streams prickling your skin. Breathe in the steam and feel its warmth spread through your body. Or, crank the water to cold and make it a challenge—cold showers have fabulous effects on mental health! [13] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Showering serves as a time out from the rest of the world, giving you a chance to be alone and get some much-needed peace.
- Try not to overdo it—too much time in a hot shower regularly can strip your skin of the healthy, natural oils it needs. [14] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
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Take a bath or sit in the shower, instead. There’s no need to stand up to get clean. Draw a warm bath if reclining is more your style. Or, if you don’t have a tub, sit on the shower floor and let the warm water run over you. It’s a low-effort way to get clean, without too much stress. [15] X Research source
- Don’t worry so much about soaping and shampooing, if those seem like too much effort. Even a quick rinse is better than nothing!
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Treat yourself to some luxurious bathing supplies. Stock up on scented soaps or silky body washes, bath bombs , essential oils , or a fluffy new loofah . You'll hardly be able to wait to take a shower if you're excited about pampering yourself. [16] X Research source When you use these types of products, you'll also feel refreshed once you leave the shower, which can make you look forward to the next one.
- Change up the scents and formulas of your bath products every few weeks to keep them from getting old.
- For example, you might use a fresh-smelling floral body wash during the summer, then switch to an evergreen fragrance for the winter months.
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Put on some music or a podcast to entertain yourself. Make shower time more entertaining by playing a few of your favorite songs and cranking up the volume. Listening to music will give you something to focus on other than the lathering, rinsing, and repeating. [17] X Research source You can even have your private dance party or sing along as loud as you like—as long as the other people in the house don't mind.
- Invest in a watertight phone case or some waterproof speakers that you can bring into the humid bathroom with you.
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Clean your bathroom to also declutter your mind. It's less fun to climb into a shower covered with mold or soap scum and hair clogging the drain. Clean your bathroom and give everything a good wipe down with a multipurpose cleaner and see if you can still resist that spotless, inviting shine. [18] X Research source
- To prevent mildew and keep your bathing environment sanitary and inviting, aim to clean your shower every 2-3 weeks.
- Mix up a quick, organic cleaning solution using two parts white vinegar and one part warm water. Add a few drops of your favorite essential oils for a pleasant scent.
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Wash just your face and private parts instead. If you can’t bring yourself to shower, focus only on the most important parts to practice hygiene without a shower . Splash some water on your face (and mix in some face wash, too), and use a hygiene wipe to get your groin and backside. You’ll feel refreshed, and the baseline hygiene will be taken care of. [19] X Research source
- While you’re at it, wipe down the rest of your body with hygiene wipes, as well, for a more thorough clean. Apply a touch of baby powder to your skin to absorb excess oils.
- use some makeup wipes to scrub away any old makeup, too.
- Also, dry shampoo your hair to take care of it without water.
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Wear deodorant or perfume to mask any odors. When you reach this point, a shower is imminent. But if you don’t have time or have too large of a mental block, hit your underarms with deodorant to keep you smelling fresh until your next shower opportunity. Also, use a fabric spray to add some fresh smell to your clothes. [20] X Trustworthy Source Mind U.K.-based mental health charity focused on providing advice and resources to anyone facing mental health problems. Go to source
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Brush your teeth to feel more refreshed. Even if you can’t hop in the shower, it helps to give some part of your body its proper TLC. Grab your toothbrush and brush your teeth, floss, and use mouthwash. Go the whole nine yards. By the end of the routine, you may have the momentum to hop into the shower, anyway. Or, brush your teeth and shower at the same time. Two birds, one stone! [21] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
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Community Q&A
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QuestionI'm too scared to take showers because I'm really paranoid that someone is watching me. What do I do?Community AnswerMany people have this problem. Get a clear shower curtain so you can clearly see that nothing/no one is there while you're taking a shower. Distract yourself by playing some music, or even just singing a song. If you get scared, just calmly remind yourself that no one is watching you and nothing is going to happen. The more frequently you make yourself shower, the less frightening it will be.
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QuestionHow and when should I wash my hair?Community AnswerWhen your hair is wet, apply shampoo, scrub, rinse, then put on conditioner and rinse. You should wash your hair every day, but some recommend to only wash it every other day. On the days you don't wash your hair, put on a shower cap or take a bath with your hair in a bun
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QuestionI don't like being alone in the shower. If someone just sits near me, then I can do it. Otherwise, I find every excuse on the planet not to take a shower.Community AnswerTry doing something to distract yourself while showering. Turn on some music before you get in the shower and listen to two songs while you wash up. This will be enough time, and you can sing along, etc. to make the shower more fun.
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Tips
- If you still find it hard to shower, consider talking to a therapist , who can identify the root causes and come up with personalized strategies for getting yourself to bathe. [22] X Trustworthy Source Mind U.K.-based mental health charity focused on providing advice and resources to anyone facing mental health problems. Go to sourceThanks
- Showering only takes a few minutes, but it will nourish your skin and hair, safeguard you from illness, and prepare you to start your day.Thanks
- If you have trouble getting to sleep, a warm shower may be just what you need to relax and help you drift off.Thanks
Tips from our Readers
The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
- Build daily showering into your routine at a set time so it becomes a consistent habit. This makes it feel less like a chore you have to do and more like just part of your day.
- Remind yourself why regular bathing is important for health and hygiene. Letting too much grime, bacteria, and odor build up on your body can cause real problems.
- Start by turning the shower on so it can get warm while you're undressing. The sound of running water and rising steam can make actually getting in more enticing.
- Invest in some relaxing aromatherapy products like scented soaps, bath bombs, or shower gels in light, refreshing scents you enjoy. Treat yourself!
- Clean the surfaces in your shower every few weeks to keep mold and soap scum at bay. It's much nicer to bathe in a fresh, inviting environment.
- Play some upbeat music in the bathroom to make shower time more fun and entertaining. Sing and dance as you get clean!
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References
- ↑ https://www.psychologytoday.com/us/blog/anxiety-files/202104/how-build-motivation-overcome-depression
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6642074/
- ↑ https://www.nami.org/Blogs/NAMI-Blog/February-2023/Hygiene-Indifference-The-Symptom-We-Don-t-Talk-About
- ↑ https://hbr.org/2017/07/the-science-of-pep-talks
- ↑ https://www.npr.org/sections/health-shots/2014/10/07/353292408/why-saying-is-believing-the-science-of-self-talk
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7338034/pdf/nihms-1568269.pdf
- ↑ https://www.psychologytoday.com/us/blog/meaning-lost-and-found/202111/beauty-routine-those-who-are-depressed
- ↑ https://www.health.harvard.edu/blog/showering-daily-is-it-necessary-2019062617193
- ↑ https://www.nami.org/Blogs/NAMI-Blog/February-2023/Hygiene-Indifference-The-Symptom-We-Don-t-Talk-About
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7338034/pdf/nihms-1568269.pdf
- ↑ https://psychcentral.com/blog/relationships-balance/2013/01/28/12-steps-to-creating-motivation-when-depressed#1
- ↑ https://www.nami.org/Blogs/NAMI-Blog/February-2023/Hygiene-Indifference-The-Symptom-We-Don-t-Talk-About
- ↑ https://pubmed.ncbi.nlm.nih.gov/17993252/
- ↑ https://health.clevelandclinic.org/reasons-to-take-a-bath
- ↑ https://www.psychologytoday.com/us/blog/meaning-lost-and-found/202111/beauty-routine-those-who-are-depressed
- ↑ https://www.psychologytoday.com/us/blog/meaning-lost-and-found/202111/beauty-routine-those-who-are-depressed
- ↑ https://www.psychologytoday.com/us/blog/meaning-lost-and-found/202111/beauty-routine-those-who-are-depressed
- ↑ https://www.cleaninginstitute.org/cleaning-tips/clean-home/room-room/bathroom-cleaning-tips
- ↑ https://www.psychologytoday.com/us/blog/meaning-lost-and-found/202111/beauty-routine-those-who-are-depressed
- ↑ https://www.mind.org.uk/information-support/types-of-mental-health-problems/depression/self-care/#TakeCareOfYourself
- ↑ https://health.clevelandclinic.org/reasons-to-take-a-bath
- ↑ https://www.mind.org.uk/information-support/types-of-mental-health-problems/depression/self-care/#TakeCareOfYourself
About This Article
Article Summary
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If you’re not in the mood to take a shower, there are a few things you can do to motivate yourself. A nice hot shower can be a great way to relax and clear your head. Try giving yourself a little pep talk and telling yourself you can do it and it’ll only take a few minutes. You can also put some music on to jam out to while you’re in the shower! Next time you're at the store, pick up some new bath products, like fragrant shower gels, a fluffy loofah, and a relaxing face scrub, to help make your showers more enjoyable. For more tips, including how to get into the habit of showering regularly, read on.
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- "I thought I was the only one who had this issue, so it was helpful to know that I'm not alone. It also made it seem so silly to me that I don't want to shower, and brought up some reasons why I don't. Like fear of spiders being in there, which happened when I was young. Or feeling alone, but I think that listening to music can help, or a podcast." ..." more
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"I thought I was the only one who had this issue, so it was helpful to know that I'm not alone. It also made it seem so silly to me that I don't want to shower, and brought up some reasons why I don't. Like fear of spiders being in there, which happened when I was young. Or feeling alone, but I think that listening to music can help, or a podcast."
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"I liked this article because it has given me a lot of different ideas and also some good references. I like the idea of taking baby steps, like first turning on the water. It is almost noon and I am going to start the process right now and turn on the shower. Thank you for the support!"
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"It sounds so simple, but it breaks it down into steps that aren't hard and are unlikely to cause distress: turn on the shower and let water warm up. Take off your clothes, after a while you probably will feel silly sitting around naked (or cold!)."
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"I struggle with depression and that makes it difficult to find the energy to do simple things like taking a shower. This article helped break it down into little steps and made me feel like I was alone in this struggle. Thank you so much!"
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"I turned on some happy, upbeat music and hopped in the shower. I felt a bit tired after the hot shower, but it made me feel better. Pretty helpful. "
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