Here's how your clutter may be affecting your mental health
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Is your messy desk impacting your mental health? Turns out, it might be. Explore the impact of clutter on mental health and 7 tips to maintain a clutter-free home.
Have you ever walked into a messy room and felt your mood instantly shift? Maybe your desk is piled high with documents you keep saying you’re going to organize, or your closet is so packed you can’t find that pair of jeans you were hoping to wear. And while these may seem like small things, they can take a toll on our wellbeing.
When a space is cluttered, it can create feelings of overwhelm, stress, and even shame. The constant reminder of unfinished tasks and decisions that need to be made can make it hard to relax or focus. It can also impact self-esteem, making us feel embarrassed or stuck, especially when clutter starts to interfere with our social lives. So, clutter isn’t just an inconvenience. For many of us, it’s also a mental health issue.
The good news is that you don’t have to live in a perfect, spotless home to feel better. Small, manageable changes can make a big difference, even if you don’t know where to start or feel overwhelmed by the idea of decluttering. Here’s what you need to know to tackle the clutter and support your wellbeing, one step at a time.
What is clutter, and how does it impact mental health?
Clutter is an accumulation of items that aren’t organized or put away, such as stacks of papers, piles of clothes, or random items scattered across different surfaces. It can range from mild disorganization to severe hoarding, where living spaces become unusable or unsafe.
All of our spaces get messy and unorganized from time to time, which can usually be managed with a little cleaning session, but sometimes clutter can become overwhelming, and even harmful to our mental wellbeing.
Impact of clutter on mental health
While that chair in your bedroom with all your clothes piled on it (we all have some version of that chair) or the drawer in your kitchen with random batteries and old takeout menus (we all have some version of that drawer) seem pretty harmless by themselves, letting clutter accumulate in your spaces can start to affect your mental health in the following ways:
Increased stress and anxiety: Studies have found that living in a cluttered space may raise stress levels, as it’s harder to unwind when surrounded by reminders of things left undone.
Reduced focus and productivity: Clutter makes it challenging to focus on specific tasks, as our brains get distracted by the visual noise around us.
Impact on self-esteem and mood: A cluttered space can lead to feelings of guilt or shame, especially when the mess feels out of control. People often feel embarrassed to invite others into a messy home, which can lead to social isolation.
Possible ties to depression: Studies suggest that excessive clutter may contribute to, or worsen, symptoms of depression. Cluttered environments can reinforce negative feelings and contribute to a sense of being stuck or unable to move forward.
Impact on relationships: Clutter can impact relationships by causing tension and arguments among family members or roommates with different levels of tolerance.
5 reasons why people have clutter
Clutter happens to all of us. Just like our emotions get messy from time to time, so do our living spaces. And just like tending to our emotions, it can help to try to understand why clutter happens as a first step toward a solution. Here are some common reasons we can find ourselves struggling with clutter:
1. Emotional attachment to items: Many of us keep items for sentimental reasons, even if they’re no longer useful. Items connected to memories or past experiences can feel so hard to let go of, even when we run out of space to keep them!
2. Difficulty with decision-making: Decluttering requires making decisions about what to keep and what to let go. For those of us who struggle with decision-making, this can quickly become overwhelming.
3. Procrastination or lack of time: Busy schedules and constant demands make it easy to put off organizing tasks. Over time, a little clutter grows into a big mess, creating a cycle of procrastination and increased stress.
4. Fear of wasting resources: People often feel guilty about throwing things away, even if they no longer need them. This can lead to keeping items just in case, which eventually leads to cluttered living spaces.
5. Mental health challenges: Conditions like depression and anxiety can make finding the energy to organize and tidy up feel like a daunting task. This can lead to a cycle where clutter and poor mental health reinforce each other.
How to get rid of clutter: 7 tips for maintaining a clutter-free home
Feeling overwhelmed just at the thought of decluttering your space? It’s totally normal, especially if you’ve tried before and felt stuck. But creating a clutter-free home doesn’t mean achieving perfection. It’s all about creating a space that feels comfortable, manageable, and relaxing. Here are seven tips to get you started.
1. Start small for instant results (and a motivation boost)
It’s tempting to try to tackle everything at once, but that often leads to burnout and frustration. Instead, start with one small area, like a single drawer (you know the one), a closet shelf, or your bathroom counter.
Focusing on a small space makes the process feel more manageable and lets you see quick results. As you gain confidence and build momentum, you can gradually take on larger areas.
Try this: Pick a small, quick win area today, like your kitchen counter or a messy drawer. Spend just a few minutes tidying it up. Seeing that clear, organized space will feel rewarding and motivate you to keep going. Not sure how to get motivated? Try these 10 tips.
2. Create a simple sorting system to avoid overthinking
One of the easiest ways to declutter is to set up a sorting system with four categories: Keep, donate, recycle, and trash. Having designated boxes or bags for each category can make it easier to go through items one by one.
When you come across an item, ask yourself if you use it regularly or if it truly adds value to your life. If not, consider donating or recycling it. Knowing that your items are going to a good cause or being reused can make letting go easier.
Try this: Grab four boxes or bags, label them with each category, and use them to sort items as you go. Aim to make quick, instinctive decisions, and try not to overthink each item.
💙 Keep your focus while you bag up the clutter with The Stay Vibrant Series playlist in the background.
3. Set a timer to prevent burnout
Decluttering can be tiring—both physically and mentally—so it’s helpful to set a time limit. Try starting with a timer for 15 or 20 minutes and give yourself permission to stop when it goes off. This approach keeps you from feeling overwhelmed and helps make decluttering feel more like a series of small, manageable tasks rather than one big chore.
Try this: Pick a small space to declutter, set a timer for 15 minutes, and see how much you can get done. If you’re still feeling motivated when the timer ends, feel free to keep going, but don’t feel guilty about stopping either!
4. Save sentimental items for last
Sentimental items are often the hardest to let go of because they carry memories or emotional value. Instead of starting with these, leave them for later, when you’ve built up some decluttering momentum.
Tackle more practical items first, like clothes you don’t wear or kitchen tools you rarely use. Once you’ve seen progress in other areas, you may feel more prepared and confident to handle more meaningful items.
Try this: If you come across sentimental items early on, set them aside in a “later” box. Focus on easy-to-decide items first and come back to the later box once you’re ready.
💙 Be kind to yourself and practice Self-Compassion with Tamara Levitt as you navigate through the emotions of letting things go.
5. Use the “one in, one out” rule
To keep clutter from creeping back in, adopt a “one in, one out” policy. For every new item you bring into your home, try to let go of a similar item. It’s a simple, effective rule that can make a big difference, especially if you’re someone who loves shopping or gets a lot of gifts.
Try this: The next time you buy a new item of clothing or bring home a new gadget, look for something similar to donate or recycle. This can help maintain balance and prevent clutter from building up over time.
6. Organize by category, not by room
When tackling clutter, try organizing by categories rather than by rooms. For example, go through all your clothes at once, then move on to books or kitchen tools. This lets you see the full extent of what you own in each area, making it easier to spot duplicates or items you no longer need.
Try this: Pick a category—like shoes, books, or toiletries—and gather all items in that category in one place. Sort through them, keeping only what you truly use or love, then organize them back into your space.
7. Schedule regular reset sessions to stay on top
Decluttering isn’t something you do just once, it’s an ongoing process. Scheduling regular reset sessions, once a month or seasonally, can help keep your space clutter-free. Think of these sessions as a quick maintenance check to keep your space under control. Regular, short resets make decluttering feel manageable and prevent small messes from turning into overwhelming clutter.
Try this: Put a reminder on your calendar for a 30-minute monthly reset session. Use this time to tidy up any areas where clutter has started to build up and to make adjustments as needed.
💙 Get support in reducing overwhelm with the Daily Move’s Facing Fear guided session.
Clutter and mental health FAQs
Does clutter impact mental health?
Yes, clutter can have a big impact on mental health. When we’re surrounded by mess, it can make it harder to focus, relax, or feel at peace in our own homes. Seeing piles of things lying around can make us feel overwhelmed and tense, even if we don’t realize it right away.
Clutter can also affect self-esteem and how we feel about ourselves. Many people feel embarrassed or ashamed when their space is cluttered, which can make them avoid having friends or family over. In more severe cases, clutter can even contribute to symptoms of depression. Living in a chaotic environment can reinforce negative feelings, creating a sense of being stuck.
By creating a more organized and clutter-free space, we can often help ease these feelings of stress and anxiety, and bring a greater sense of calm and control (here are 10 more ways to take control of your life).
What are some common challenges people face when trying to declutter?
One of the biggest challenges people face when trying to declutter is simply getting started. When there’s a lot of clutter, it’s easy to feel overwhelmed and unsure of where to begin. Many of us struggle with decision-making, especially when it comes to deciding what to keep and what to let go. This can lead to a sense of paralysis, where it feels easier to leave things as they are than to make tough choices. If you’re feeling stuck, here are six tips to help you get out of analysis paralysis.
Another common challenge is finding the time. Organizing often feels like a lower priority compared to work, family, and other responsibilities. Mental health issues, like anxiety or depression, can make it even harder to start decluttering or stay motivated.
It’s normal to feel stuck or frustrated at times, but it’s helpful to remember that decluttering doesn’t have to be done all at once. Starting with small, manageable steps can make the process feel more achievable.
How does clutter impact relationships within a household?
Clutter can create tension and strain in relationships, especially when people have different comfort levels around cleanliness and organization. In shared living spaces, clutter can lead to disagreements about chores, cleaning habits, and who is responsible for keeping certain areas tidy. For some, living in a cluttered environment can create feelings of frustration or stress, which can lead to arguments or resentments.
Clutter can also impact how we feel about hosting guests or socializing at home. When people feel embarrassed or stressed by their space, they may avoid inviting friends or family over, which can lead to feelings of isolation.
Creating a more organized environment can help improve communication and create a more positive, supportive atmosphere at home. Working together to reduce clutter as a household can strengthen relationships and create a space everyone feels comfortable in.
Are there specific mental health conditions associated with excessive clutter?
Yes, some mental health conditions are directly linked to excessive clutter. Understanding these connections can help people approach decluttering with more compassion for themselves. In these cases, clutter isn’t just a matter of organization, it’s part of managing a larger mental health challenge. Taking small, manageable steps can help without feeling overwhelming.
Hoarding disorder: Sometimes people struggle to discard items, even if they no longer need or use them. Hoarding disorder can lead to severe clutter that interferes with daily life and safety, and it often requires professional support to manage.
Depression: This can make even simple tasks feel overwhelming, leading to a buildup of clutter over time. If you’re struggling with depression, check out these 12 tips to help you cope.
Anxiety: This can make it harder to let go of items, as people may worry that they’ll need something later or feel uncertain about making decisions.
ADHD: People with ADHD often find it challenging to stay organized and maintain routines.
Is there a connection between clutter and ADHD?
Attention-deficit/hyperactivity disorder, or ADHD, can make it hard to focus on one task at a time. People with ADHD may start cleaning or organizing but get distracted or sidetracked before they finish. This makes it difficult to maintain a clutter-free environment, even if they want to.
This disorder can also impact decision-making and follow-through, which are both important skills for keeping clutter under control. For example, someone with ADHD might struggle with the mental energy required to decide what to keep, donate, or throw away. Here are 10 tips to help you get out of ADHD shutdown.
Decluttering can quickly become overwhelming, so it’s often helpful to approach organization in small, manageable steps. Strategies like setting timers, organizing in short bursts, or using visual cues can be especially helpful for people with ADHD.
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