Why Clutter Can Cause Mental Anxiety and Stress

Clutter doesn’t just make your home look icky and run less efficiently, I will point out the specific reasons why clutter can cause mental anxiety and stress.

Clutter to me is a visual explosion, it is loud and very distracting. I cannot focus in a cluttered environment whether in a home, a store, or any venue. This may be why I detest crowds and I avoid shopping in large brick-and-mortar stores.

The last time I walked into a department store I just stood there and thought of how long it would take me to possibly find what I was looking for. I asked myself how important it was to me to find this thing. My answer was to turn around and leave the store.

I realize my reaction is not the common response. In hindsight, I realized that was the point I decided to pay attention to things like buying stuff and my habits. Years later I can tell you that by paying attention to those few minutes changed my life.

Am I minimalist, no, kinda, sorta, not really, though I always do choose the simpler way.

My wardrobe is simplified as are my eating habits, and I mean simplified. My home and workplace are very comfortable, efficient, and clean. As a result, I spend little time cleaning and more time walking my dogs and creating art.

Overstimulation

Overstimulation is more than just feeling too stimulated; it’s about how our environments can impact our mental clarity and cause stress. When our senses are bombarded by clutter, we can feel mentally drained and anxious.

How do you feel when you walk into a room and see a messy desk with piles of paper strewn about? How do you feel when you are sitting at the sunny beach listening to the sea ebb and flow? Which scenario offers fewer feelings of stress and where would you rather be?

Productivity and Well-being

Clutter-free and organized is the only way to achieve greater efficiency. A place for everything and everything in its place. Whether you’re looking to increase focus at work or reduce stress, a clutter-free environment can make all the difference.

Boosting Productivity

If your kitchen counters are piled high with too much stuff how do you prepare a meal in this chaos? Less clutter equals more efficiency. Tidy homes are efficient. Efficiency boosts productivity.

How does a clutter-free space enhance focus and productivity?

Reduced Distractions– Without piles of clutter competing for your attention, you can focus on the task at hand. Imagine walking into an office with clear desks and a well-organized system. The simplicity of the space is calming. Focusing is easier when calm.
Improved Efficiency– When everything has its place, you spend less time searching for items and more time getting things done. For instance, keeping only daily essentials on your desk and having storage solutions for everything else can save you valuable minutes—and even hours—over the long run.
Mental Clarity– A tidy workspace can reduce the mental load of having to constantly navigate chaos. Think of your brain like a computer—fewer tabs open means it runs more efficiently. A clear desk can help clear your mind, making it easier to think creatively and solve problems.

Practical examples:

Minimalist Desk Setup– Keep only the essential items like your laptop, notepad, and a pen on your desk. Store away everything else in drawers or organizers.
Daily Cleanup Routine– Spend the last 10 minutes of your workday tidying up your workspace. This small habit can make a big difference in keeping clutter at bay. Without exception I do this at the end of each task.
Digital Decluttering– Just like physical clutter, digital clutter can drain your productivity. Organize your computer files and keep your desktop clean to avoid digital distractions.

Visual Overload

Picture this – it’s Monday morning, and you’re sitting at your kitchen table in your cluttered room, ready to start your day. Instead of a calm, organized space, you’re greeted by stacks of papers, half-empty coffee mugs, and a fridge door plastered with notes and grocery lists.

As I described I would not be able to focus because clutter can have a real impact on our ability to concentrate.

Find your happy place between too much clutter and a minimalist lifestyle.

Auditory and Cognitive Overload

A cluttered home or a big department store feels noisy to me. I feel like the music I don’t like is blaring. Add to that the chaos of not being able to find stuff and maybe maneuvering around the clutter can feel noisier and more chaotic. Auditory and tactile overloads are real phenomena.

Think about walking through a cluttered hallway, bumping into furniture, or tripping over shoes. These physical interruptions are more than just annoying—they contribute to a feeling of being constantly rushed and stressed.

A well-organized space offers a haven where you can relax, focus, and enjoy life without the constant mental drain of clutter.

a golden display of nature at this sunrise scene at the end of a dock

Cognitive Load

Clutter isn’t just an eyesore; it impacts how your brain works. The mental energy required to process a cluttered environment can drain your focus and make tasks feel insurmountable.

Mental Energy Drain

Have you ever walked into a messy room and suddenly felt tired? You’re not alone. Clutter saps our mental energy because our brain has to work overtime to process all the visual stimuli. Think of your mind as a computer- clutter is like having too many tabs open. Eventually, it slows everything down.

Small steps– Begin with one room or even a single drawer. The key is to start somewhere manageable.
One-In, One-Out Rule– For every new item you bring into your space, get rid of one. This helps prevent future clutter.
Daily Maintenance– Spend just 10-15 minutes each day tidying up. Small, consistent efforts can make a big difference.

Waking up to a clean kitchen and bath each morning is well worth the few extra minutes I have to spend at the end of the day. It sounds dramatic to say your quality of life is impacted by waking up peaceful or stressed. It is the truth.

I will do anything to feel less stress, if this means spending a few minutes tidying up at day’s end I’m happy to do so.

Impact on Memory and Decision-Making

A tidy space is a practical space. Ever forgotten where you put your keys or struggled to make a simple decision? Clutter. A cluttered environment can overwhelm your brain, making it harder to retain information and make decisions. It’s like trying to find a needle in a haystack every single day.

Here’s how clutter affects your mental functions:

Memory- When your space is cluttered, you’re more likely to forget where you’ve placed things. This constant search and retrieval process can be mentally exhausting.
Decision-Making– A cluttered environment can make even simple decisions more challenging. You use up valuable mental resources just trying to decide what to tackle first.

Strategies to improve memory and decision-making through decluttering:

Categorize and Label– Get organized! Group similar items together and label their storage areas. Leave your keys in the same place every time.
Prioritize– Focus on decluttering areas that you use the most first, like your kitchen or workspace. Find a decluttering method that works for you.
Limit Choices– Live with intention. Look at your buying habits. Keep and buy only what you truly need and love.

If you are ready to shift into action check out my free course, no upsell. Just me trying to make your life a little bit easier.

Knowing exactly where everything is makes life a lot easier, not to mention far more efficient.

You’ll find that a clear space leads to a clearer mind, giving you more room to breathe and think.

Feelings of Lack of Control

Living in a cluttered space can often leave you feeling overwhelmed and out of control. When your home is messy and disorganized, it’s easy to feel like everything is spiraling. It’s not just about the physical mess—in many cases, clutter can deeply impact your mental health and well-being.

If you feel you have depressive symptoms, lack of motivation and negative emotions seek help.

There are wonderful mental health professionals waiting to help that are specifically trained in the area of clutter.

Hoarding is a different malady and there are experts in this field as well. I researched the topic of hoarding and wrote an article called Caregivers Help For Seniors with Hoarding Disorder.

Professionals bring not just expertise, but also an outside perspective, which can be incredibly valuable when tackling the mental and physical clutter in your home.

When to Consider Therapy for Mental Clutter

The American Psychiatric Association is a good resource and starting point.

Physical clutter is one side of the coin; mental clutter is another. Sometimes the anxiety and stress from a cluttered home stem from deeper issues that might need more than just organizing skills to resolve. Here’s when you might consider seeking therapy:

Persistent Anxiety– If the clutter in your home consistently makes you anxious or leads to feelings of depression, speaking to a mental health professional can be beneficial.
Emotional Attachment to Clutter– If you find it extremely difficult to part with items, which may indicate hoarding tendencies, therapy can help address the underlying emotional issues.
Stress Management– Decluttering can be a stressful process. A therapist can provide coping strategies and relaxation techniques to manage this stress effectively.
Behavioral Patterns– If your clutter is due to ongoing issues like procrastination or perfectionism, a therapist can work with you to change these behaviors.

Combining Professional Help with Personal Efforts

Can you combine professional help with your decluttering efforts? Absolutely! Here’s how to make the most of both.

Therapy Sessions– Incorporate therapy to tackle any emotional or psychological barriers. This dual approach helps you address both the physical and mental aspects of clutter.
Personal Efforts– Continue with your decluttering routines and habits. The professional’s advice and your therapist’s guidance will provide a strong foundation for your efforts.

The professional you are working with will be a great accountability partner for you. If you are having trouble, an accountability partner will make all the difference.

Bring in the experts when you need them, there is no shame in needing help.

Regaining Control Through Decluttering

The good news? You can regain a sense of control by decluttering. Here are some actionable steps to help you take charge…I love taking action!

Start Small– Begin with a tiny area, like a single drawer or a corner of a room. Tackling a small space first can give you a quick win and motivate you to continue.
3 Trash Bags– The best way to declutter an area quickly is to simply label three heavy duty trash bags as Trash, Sell, and Donate. As you go through each item, place it in one of these boxes.
Get rid of the unnecessary items and put the items you plan to keep away immediately.
Set a Timer– Spend just 15 minutes a day decluttering. Setting a timer makes the task feel more manageable.
Create Zones– Design specific areas in your home for different activities. Each zone should be clutter-free and functional.
Get the Family Involved– Make decluttering a family activity. Assign tasks to each family member, so the burden doesn’t fall on you. Use this as a teaching moment.

If you would rather come home to a space where everything is in its place, make this a priority. When you walk into a clean, uncluttered home it will feel like a weight has been lifted off your shoulders.

It feels this way because it is so. You don’t have to do a pile of dishes, clean the counters to make dinner, or hunt in the food pantry for what you are looking for. It is done, you could go for a walk if you wanted to or at least throw a load of laundry in first and then do something enjoyable for a few minutes

By following these steps, you’ll start to see a transformation not just in your physical space, but also in your mental state. Regaining control through decluttering can reduce anxiety, improve your mood, and give you a sense of peace and accomplishment.

Association with Unfinished Tasks

When it comes to mental anxiety and stress, clutter often has a sneaky accomplice- unfinished tasks.

The two are interrelated in more ways than you might think. Understanding this relationship can help you take actionable steps to not only declutter your space but also alleviate some of the mental burden that comes with it.

piles of papers and folders remind us of unfinished tasks

Procrastination and Clutter

There’s a clear link between putting off tasks and the messy piles that take over. The more you delay, the more that clutter starts to take on a life of its own.

Productivity hacks to overcome procrastination and reduce clutter

Break Tasks into Smaller Steps– Tackling a huge project all at once is unnecessary. Instead, break the project down into smaller, manageable tasks. This makes it much easier to start.
Set Clear Deadlines– Without deadlines, tasks can linger indefinitely. Set a date to complete project and stick to it.
Use a Timer– The Pomodoro Technique (working for 25 minutes and then taking a 5-minute break) is great for focusing your energy and reducing procrastination.
Prioritize Tasks– Make a to-do list with the most critical tasks at the top. Start with what’s most important, not necessarily what’s easiest.
Declutter as You Go– Instead of letting items accumulate, try to handle things once. Deal with the mail when you walk into your home. All of it.

Reign in procrastination and you will be that much closer to clutter-free living.

Creating a Sense of Accomplishment

Completing tasks and decluttering isn’t just about having a clean space—it’s also about the sense of accomplishment that comes with it. We all love to check off things on our to-do lists.

Why decluttering leads to a sense of accomplishment:

Visible Progress– When you declutter, the results are immediate and visible, a tidy room provides instant gratification.
Control Over Your Environment– Clutter can make you feel like your life is spiraling out of control. Completing the task of decluttering gives you back that control and brings a sense of order.
Reduced Mental Load– Each completed task is one less thing for your brain to worry about. This significantly reduces mental stress and anxiety.
Enhanced Productivity– A clutter-free space is conducive to better concentration and productivity. It’s easier to focus on new tasks when you’re not distracted by old, unfinished ones.

How to stay motivated? Here are a few tips:

Celebrate Small Wins– Each small area you declutter deserves a mini-celebration. This can be as simple as enjoying a cup of tea or watching an episode of your favorite show. Just one episode though, you are not finished yet!
Track Your Progress– Use before-and-after photos to visually see how far you’ve come. This can be incredibly motivating.
Share Your Success– Tell family members or friends about your progress. Positive feedback and encouragement can fuel your motivation.
Set Realistic Goals– Instead of trying to declutter your entire home in one go, set achievable goals for each session. This prevents burnout and keeps you steadily moving forward.

Stop looking at decluttering as an icky chore but as a series of accomplishments. Changing your mindset can transform your entire experience. You’ll be more motivated, less stressed, and have a cleaner, more organized living space to enjoy.

Emotional Attachment and Decision-Making

Navigating the emotional landscape of decluttering is usually the most challenging part. Whether it’s a childhood memento or a gift from a loved one, these items often hold memories that make letting go tough.

Don’t let this stop you. Here are some tips on how to tackle emotional attachment and simplify decision-making.

Sentimental Items and Letting Go

Dealing with sentimental items is where most people get stuck because we are attached to these things emotionally. This is why I tell people to always start decluttering in a junk drawer because most people are not emotionally attached to broken elastics and the bits of string etc we find in the junk drawer.

Learn to leave the feelings of guilt behind.

Ask Why– Ask yourself why you’re keeping the item. Is it because you love it or the item is functional, or is it out of a sense of obligation? Understanding your reasons can help you decide what truly matters.
Photograph Memories– Take photos of sentimental items before letting them go. This way, you can keep the memory without the physical clutter.
Set Limits– Limit the number of sentimental items you keep. Some moms find keeping one box per child a manageable way to hang on to some special memories.
Create a Decluttering Plan– Break down the decluttering process into smaller, manageable tasks. Focus on one room or area at a time.
Use a Checklist– Make a checklist of items to sort through.
Make Quick Decisions– Try the “two-second rule.” If you can’t decide within two seconds whether to keep an item, it probably means you don’t need it.
Use the Three Bag Method– Have the 3 bags we discussed ready, Trash, Donate, and Sell. As you go through items, place them in one of these bags to simplify sorting.

Remove everything from the cabinets and drawers and make quick decisions about what to keep and what to discard. The key is to decide to keep only the things you use.