When clutter isn’t just clutter

No home is perfectly tidy all the time, and most of us have dealt with clutter at some point. Maybe you’ve just had a baby or adopted a pet, and their toys are constantly strewn about the room. Maybe you’ve simply accumulated too much clothing and knickknacks over the years of living in your home. 

Whatever the reason, messiness isn’t a moral failure. Clutter can stem from a variety of reasons — whether it’s an underlying mental health condition or being too busy to clean. But if clutter is affecting your mental health in a negative way, it might be time to take a closer look.

Where being messy comes from

Messiness might look like the everyday clutter that most people experience, or more severe cases might resemble what you see with hoarding disorder. This disorder is characterized by compulsively collecting items and having extreme difficulty throwing anything away.

But you don’t need to live with a diagnosable hoarding disorder to have a hard time keeping your space organized. Other factors at play might lead to more messiness, including other mental health conditions.

The care you need, when you need it

Learn how Rula can support your mental health journey

Subscribe

I agree to receive emails from Rula and accept the terms outlined in Client Email Consent and Privacy Policy.

Attention-deficit hyperactivity disorder (ADHD)

People with ADHD often have trouble with executive functioning, complex cognitive skills like decision making, and motivation. This can lead to ADHD paralysis, which can make it feel difficult, or even impossible, to complete everyday chores.

ADHD can also make it challenging to have an organized home or workspace. For example, many people with ADHD have a lot of digital clutter (like disorganized email inboxes or computer files).

Depression

Depression can also affect your executive functioning and motivation. Many people with depression are also fighting fatigue, which can reduce your energy to clean and organize. Even daily self-care tasks like bathing and washing dishes can feel like an uphill battle when living with depression. 

Having a hard time letting go

Sentimental clutter can accumulate when you have a hard time letting go of items associated with memories. For example, if your child has recently left for college, you might find that your home is overwhelmed with their belongings or items that remind you of them when they were younger. It’s perfectly OK to keep some sentimental things. But if the clutter starts causing stress for you, it could become a problem.

You’re too busy

Sometimes, your space might become cluttered simply because you’re just too busy to take the time to clean. For example, if you’re a new parent, it might feel like things are always messy no matter how much you try to organize. Or if you’re in a very busy season at work, you might find that your desk and digital organization falls by the wayside.

How clutter affects your mental health

Overall, research has found that a cluttered home can affect your mental health in negative ways, including: 

• Increased stress: Research has repeatedly found that clutter can be a risk factor for stress and anxiety. One study found that “household chaos” — which was measured by significant clutter and an untidied room — directly caused increased stress in parents of infants. 
• Lowered mood: Clutter can also worsen your mood and lower your overall sense of well-being. Research has found correlations between clutter and low mood, more intense feelings of guilt and shame, and lower life satisfaction.
• An inability to focus: Having too much clutter — specifically visual clutter (a lot of visual stimuli vying for your attention, like lots of colorful items strewn about on your desk) — can affect your ability to maintain focus. Your brain can only process a certain level of information, and clutter can take up unnecessary space.
• A sense of loneliness: Subjective clutter, specifically (your perception that your home is cluttered) was linked with loneliness. If you feel embarrassed about your space being cluttered, you may be less likely to invite people into your home.

Seven ways to declutter your space and mind 

To be clear, messiness isn’t necessarily a negative trait. The term “clutter” can come with a negative and even judgmental connotation. And although clutter is associated with stress and worse well-being overall, that isn’t the case for everyone.

But if you’ve noticed that the clutter in your life is impacting your mental health in a negative way and would like to make a change, here are some steps you can take.

Start small

When you start decuttering, it can be tempting to want to do your whole home at once. But this is likely to make you feel overwhelmed and frustrated. 

Instead, start small with one area at a time, like one room. Or go even smaller with a drawer or a closet. Decluttering methodically in this way can help you continue taking steps and making progress instead of becoming frustrated by the larger task.

Think about your “why”

Sometimes, the biggest thing getting in between you and tackling clutter is a lack of motivation. To overcome this, move away from simply telling yourself you “should” organize your space and try to focus more on your personal “why.” 

For example, in what specific and tangible ways would your life be better if you lived in a less cluttered space? How do you think you would feel every morning waking up without clutter? Try to make these motivating factors relevant personally to you, instead of arbitrary societal expectations of orderliness.

Be gentle with yourself

Remember, research shows that subjective clutter — or how cluttered you personally feel your own space is — is associated with negative mental health effects. It’s important to be gentle with yourself and not judge yourself for what you see as clutter. 

Real homes aren’t perfectly tidy, despite what’s often depicted on social media. Try not to judge yourself for clutter and lead with self-compassion. 

Do what works for you

There’s no “right” or “perfect” way to declutter your home. So, do what works for you. For example, many people with ADHD use “doom boxes” — boxes or bags where you place random things to reduce visual clutter. This may seem disorganized to others, but if it works for you and makes you feel better, it’s perfectly acceptable.

Make it a habit

Many people find it easier to maintain a clean space than to tackle an already cluttered one. Try to make it a daily habit to tidy up. 

For example, you might end each day by making sure all dirty dishes are in the dishwasher, or make it a habit to vacuum at the same time each week. Involving roommates or family members can help you stay on track. 

Try the 5S method

A study found that the “5S method” is an effective way for organizations to declutter their systems and workspace. But these same five steps can also help you bring more order and calm into your home life. Here’s what it involves: 

• Sort (remove all garbage and unnecessary items, and sort the remaining ones)
• Set in order (arrange items in a logical order)
• Shine (set a schedule for regular maintenance and cleaning)
• Standardize (create set procedures for organizing)
• Sustain (make sure these improvements are sustained over time)

Different approaches work for different people, and you can declutter your space in ways that you find accessible and effective.

Get mental health support

If clutter is making it hard to function, or you feel like it might be due to an underlying mental health condition, talking to a therapist can help. A mental health therapist, psychiatric provider, or both can help you get to the root of the issue and work with you on strategies to reduce the impact of clutter on your life.

Find care with Rula

Clutter doesn’t mean you’ve failed. But if it’s getting in the way of your mental health or daily life, support is available. Whether the clutter comes from stress, ADHD, depression, or simply having too much on your plate, you can learn to manage it. 

At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best. 

Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we’re here to help you make progress — wherever you are on your mental health journey.

Find a provider with Rula