Clearing the Chaos: How Clutter Affects Our Mental Health

Life can be messy — and so can our spaces. But when clutter starts accumulating, it can feel like it’s slowly overtaking your life. You know, like that one drawer that you keep shoving things into, hoping it’ll eventually organize itself (spoiler alert: it won't). The truth is, clutter doesn’t just take up physical space; it can weigh heavily on your mind too. Let’s break down the messy relationship between mental health and clutter, how to tell the difference between "personal style" and "this room looks like a tornado hit it," and ways to tidy up that actually honor your unique brain.

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The Mental Health Clutter Cycle

Research shows a strong link between clutter and mental well-being. A study published in the Personality and Social Psychology Bulletin found that people who described their homes as cluttered or unfinished were more likely to experience higher levels of cortisol, a stress hormone. Clutter can overstimulate the brain, making it harder to focus and process information. It can also contribute to feelings of overwhelm, anxiety, and even shame.

At the same time, mental health challenges can make clutter harder to manage. Depression can sap motivation and energy, anxiety can turn decision-making into a minefield, and conditions like ADHD can make sustained organization feel nearly impossible. This cycle can create a feedback loop — mental health impacts clutter, and clutter impacts mental health — that feels tough to break.

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Clutter vs. Style: Embracing What Feels Good

It’s important to distinguish between clutter and the ways we intentionally express ourselves. Clutter feels burdensome — it’s the pile of unopened mail, the clothes that no longer fit, the objects that no longer serve us. Style, on the other hand, is about creating a space that feels comforting and reflective of who you are. A maximalist room filled with curated collections and meaningful items isn’t necessarily cluttered if it brings you joy and peace.

The key difference lies in emotional impact: Does your space energize and soothe you, or does it drain and distress you? There’s no one-size-fits-all formula, and only you can decide what balance feels right.

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How to Tackle Decluttering When Feeling Overwhelmed

When the thought of decluttering feels like too much, it’s important to break it down into manageable steps. Here are some ways to get started without needing a PhD in organization (or an intervention from Marie Kondo, though if she shows up with her magic sparking joy wand, who are we to argue?):

1. Start Small – Focus on One Area ‍

Instead of tackling your entire home or workspace, choose a small, specific area to start with. This could be a single drawer, a countertop, or even just one shelf. Starting small allows you to gain a sense of accomplishment without feeling like the task is insurmountable.

‍2. Set a Timer for Short Sessions 

If the idea of decluttering for hours feels overwhelming, set a timer for just 10-15 minutes. Give yourself permission to stop once the timer goes off. These short bursts can be surprisingly effective and will help prevent burnout.

‍3. Sort into Three Categories 

Use the "Keep, Donate, Toss" method to make decisions quickly. As you go through each item, sort it into one of these three categories. This structure can make it easier to focus and minimize the mental burden of decision-making.

‍4. Focus on Progress, Not Perfection 

Avoid perfectionism by focusing on progress rather than trying to achieve a perfectly organized space. Any progress you make will have a positive impact on your mental health, even if the space isn’t fully decluttered yet.

‍5. Create a “To-Do” List 

Write down the steps you want to take for decluttering, breaking them into bite-sized tasks. Having a clear plan can help reduce the anxiety of wondering where to start or what to do next.

‍6. Enlist Help 

If possible, ask a friend, family member, or professional organizer to help you. Sometimes the mere presence of someone else can help you feel less overwhelmed and make the process feel more manageable.

‍7. Declutter with Intention 

Be mindful about the purpose behind decluttering. Remind yourself that creating space in your physical environment can help reduce mental clutter, which in turn can ease stress and anxiety.

‍8. Take Breaks and Practice Self-Care 

If you start to feel mentally or physically exhausted, take breaks. Go for a walk, hydrate, or simply rest. Decluttering isn’t a race, and it’s important to pace yourself and care for your mental health throughout the process.

‍9. Celebrate Small Wins 

After completing even the smallest task, take a moment to acknowledge your effort. Celebrate your progress to build motivation for the next step, and remind yourself that you’re moving in the right direction.

‍10. Let Go of Guilt 

It’s easy to feel guilty about the state of your space, but remember that decluttering is a journey. Be kind to yourself and recognize that it’s okay to not have everything perfect right away. Every step forward counts.

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Decluttering Strategies:

If you’re feeling ready to clear some space, start small and give yourself permission to go at your own pace. Here are a few approaches to consider:

• The 5-Minute Method: Set a timer for five minutes and declutter one area. Stop when the timer goes off or keep going if you’re feeling motivated.
• One-In, One-Out Rule: For every new item you bring into your space, let go of one.
• Category Decluttering: Focus on a single category (e.g., books, clothes, toiletries) rather than tackling an entire room at once.
• The Joy Check: Ask yourself, “Does this item support the life I want to live?” If not, it might be time to release it.

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Neurodivergent-Friendly Decluttering:

For those who are neurodivergent, traditional decluttering methods might not always click. That’s okay — there are plenty of ways to adapt the process:

• Body Doubling: Declutter alongside a friend or loved one (in person or virtually) to help maintain focus and motivation.
• Visual Organization: Use clear bins, labels, or open shelving to make it easier to see and remember where things belong.
• Low-Energy Options: On tough days, try gentler tasks like sorting one small drawer from your bed or making a “maybe box” for undecided items to revisit later.
• Rhythmic Cleaning: Pair decluttering with music, podcasts, or body movement to make the process more engaging.

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Final Thoughts

Ultimately, your space should feel like a sanctuary that supports your well-being, not a source of distress. Progress can be slow and nonlinear, but every small step creates more room for peace and possibility. And remember — you deserve to live in a space that feels good to you, just as you are.

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