The Science Behind Decluttering
Blue Daily
| 3 min read
Clutter isn't just messy and disorganized. Research suggests it can contribute to stress, make it harder to focus and affect overall well-being, particularly when people perceive their environment as overwhelming.
“Existing in a cluttered environment taxes our brains because the cluttering objects compete for our attention,” according to Dr. Scott Bea, a clinical psychologist affiliated with the Cleveland Clinic.
Science has shown the visual clutter around us can have an impact on us both mentally and physically, by:
- Possibly increasing the stress hormone cortisol: Researchers at UCLA found that women who described their homes as cluttered, unfinished or full of unfinished projects had less healthy daily cortisol patterns than those who viewed their homes as restorative. The findings suggest that clutter may contribute to chronic stress for some people, though it doesn't establish that clutter directly causes higher cortisol.
- May contribute to stress and negative mood: The same UCLA research found that participants who viewed their homes as cluttered reported more stress, fatigue and depressed mood. Other psychologists note that clutter can also contribute to feelings of guilt, embarrassment or being overwhelmed, especially when people feel unable to manage it.
- May reduce focus and productivity: Neuroscience research from Princeton University found that visual clutter competes for the brain's attention, making it harder to concentrate and process information efficiently. Many experts also note that clutter can reduce productivity by increasing distractions.
- May interfere with sleep: A cluttered bedroom can make it more difficult to relax at bedtime. Sleep experts recommend keeping sleeping spaces clean and organized as part of good sleep hygiene, and some research has linked cluttered bedrooms with poorer sleep quality.
Declutter your home step by step by following these seven tips
Follow these tips to tackle the clutter in your home or office space:
Do the internal work
Sometimes we need to address internal issues around “why” we have clutter before we can tackle it for good. Are you emotionally attached to things? Do you buy things to feel safe or happy? Try to determine why you have been unable to address clutter for good.
Start in the entry
Consider starting with your home's entryway. Creating one organized, welcoming space can make the rest of the home feel less overwhelming and may encourage you to continue decluttering.
Work in short increments
Small successes of decluttering will strengthen your organization skills and build your confidence and self-efficacy. Spend five to 10 minutes a day addressing clutter.
Ask for help if you’re overwhelmed
A trusted friend/family member or professional can help.
Test whether you will miss it
Fill a box with items that could be donated. Seal it and put it in your closet. If it hasn’t been opened in six months, donate it — unopened — to a charity.
Address digital clutter
Files on your desktop and notifications on your computer or phone increases mental and visual clutter. Turn off notifications and place your phone face down when you need to focus. Clear off your desktop of icons and files. Don’t use your inbox as a file cabinet or to-do list.
Don’t try to be perfect
If you use something a lot, like a coffee maker, there’s no need to hide it so your counter is completely cleared. Your space needs to be functional for your needs.
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Photo credit: Getty Images
