How to “Trick Yourself” into Showering

When mental health challenges are big, showering often becomes that thing we keep putting off. Any kind of movement might feel overwhelming, and the thought of tackling all the steps—finding a clean towel, taking off our clothes, waiting for the water to warm up, and then getting all wet—can make it feel like a task we’d rather just “forget.”

The truth is, struggling with showering is really common for those of us living with mental health challenges. When showering is a consistent challenge, breaking it down into smaller steps or pairing it with something you enjoy or value can make it easier. Here are some creative ideas to “trick” yourself into stepping into the shower, even on the toughest days:

1. Bring in Creativity with Shower Markers or Paints

Transform your shower into a mini art studio! Use shower markers or paints to doodle, write, or even solve puzzles on the walls. Focusing on something playful and creative can distract you from the “chore” of cleaning your body and make the experience feel lighter and more fun.

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2. Set the Mood with Galaxy Lights

Turn your bathroom into an otherworldly escape by adding galaxy lights or other colorful lighting. The calming or exciting ambiance can make showering feel more like stepping into a spa—or a cosmic adventure—than a mundane task.

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3. Use Scent to Anchor Yourself

Apply a little fragrant oil or lotion to your arms or legs before hopping in. The soothing or invigorating scent can help ground your attention and give you a sensory focus while you wash. Pick a scent that makes you feel calm, energized, or comforted—whatever works best for you.

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4. Play a Playlist or Podcast

Music or podcasts can make time fly in the shower. Create a playlist of your favorite songs or pick a podcast episode you’ve been meaning to catch up on. If you’re someone who values learning or creativity, this can make the shower feel like a moment of joy or curiosity, rather than just another task.

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5. Reframe Showering as a Learning Opportunity

If showering is something you often avoid, think of it as a chance to push yourself gently outside your comfort zone. This could be an act of self-compassion, a step toward a bigger goal like taking care of your body, or a reminder that you are in control—not your emotions.

Instead of focusing on the discomfort, consider this: “I’m choosing to shower because I value taking care of myself.” Even if it’s just a quick rinse, the act of showing up for yourself in this small way can feel empowering.

Remember: Small Steps Are Wins

Sometimes, even getting into the bathroom is a win. If showering feels too hard today, that’s okay. Maybe you start by splashing water on your face, or by sitting in the bathroom with the water running to get used to the idea.

No matter where you start, each small step adds up. Showering doesn’t have to be perfect—it just has to meet you where you are.

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