"I Feel Overwhelmed by All This Clutter": Decluttering for Mental Clarity
The connection between our physical surroundings and mental well-being is profound. A cluttered environment can contribute to cognitive overload, stress, and reduced focus, while a carefully curated space can enhance our sense of calm and mental clarity. At Calm Sanctuary, we embrace the philosophy that decluttering and intentional decorating can foster a positive mental environment, promoting a sense of peace and order.
The Psychology of Clutter: Understanding its Mental Impact
Research has shown that physical clutter can lead to psychological clutter. When our surroundings are disorganised, we experience a sense of “unfinished business,” which can add to our mental load and increase stress levels. Studies suggest that cluttered spaces can heighten levels of cortisol, the body’s stress hormone, particularly for those sensitive to their surroundings.
Key Findings on Clutter and Mental Health:
Reduced Focus: Visual clutter can make it harder to focus on tasks, as our brains struggle to filter out irrelevant information.
Increased Anxiety and Stress: Clutter has been linked to higher levels of anxiety and stress, impacting well-being over time.
Lowered Life Satisfaction: Living in a cluttered environment can lead to feelings of guilt and frustration.
1. Purposeful Decluttering as a Psychological Reset
Decluttering is more than removing items—it’s about consciously letting go of what no longer serves you. Studies have shown that purposeful decluttering can enhance emotional well-being and create a greater sense of control over one's surroundings. By decluttering with a clear goal, you can align your physical space with your desired mental state.
Evidence-Based Tips for Decluttering:
Set Intentions for Each Space: Reflect on how you want each room to feel. Decluttering with a purpose helps make decisions easier.
The Rule of ‘One Touch’: Make a decision on each item as soon as you touch it, reducing decision fatigue.
Positive Effects on Mood: Many people report feelings of accomplishment and reduced anxiety after a focused decluttering session.
2. Minimalist Decorating for Reduced Cognitive Load
Techniques for Mindful Minimalism:
Choose Functional Decor: Prioritise decor that serves a purpose, like multi-functional furniture to save space and keep things tidy.
Incorporate Nature-Inspired Design: Bringing natural materials and greenery indoors can reduce stress and enhance a sense of connection to nature.
Personal Touches: A few meaningful items, such as photographs or art, personalise the space without creating clutter.
3. Organisation as a Cognitive Strategy
An organised home supports mental clarity. Research shows that structured environments can improve decision-making and information processing, making daily life feel more manageable.
Practical Organisation Strategies:
Categorise and Contain: Group items by category and store them in designated spaces to support memory and retrieval.
Keep High-Frequency Items Accessible: Storing frequently used items within easy reach reduces mental effort.
Labels Can Help: Labelling storage spaces can make it easier to maintain organisation, particularly in shared spaces.
4. Purposeful Decorating for Wellbeing
After decluttering and organising, purposeful decorating enhances both the aesthetic and emotional aspects of a space. Softer, muted tones can promote relaxation, while personal touches make a space feel inviting and meaningful.
Evidence-Based Decorating Tips:
Use Calming Colours: Softer shades, such as blues and greens, are known to promote relaxation and reduce stress.
Add Scents for Relaxation: Natural scents, like lavender or chamomile, can help create a tranquil atmosphere and support mental clarity.
Creating a Space That Feels Like Home
Your home should be a place that supports your wellbeing. By decluttering and decorating with purpose, you can create a sanctuary that reflects your values and nurtures your mind. Each room can become a space for recharging, clarity, and inspiration.
Final Thought: Mindful Maintenance
Creating an organised, purposeful space is only the beginning. Regularly maintaining your environment through mindful practices, such as weekly tidying sessions, helps prevent clutter from accumulating and keeps your space a source of peace.
References
Baumeister, R. F., & Vohs, K. D. (2016). Decision fatigue. Trends in Cognitive Sciences, 20(11), 720–736.Beukeboom, C. J., Langeveld, D., & Tanja-Dijkstra, K. (2012). Stress-reducing effects of real and artificial nature in a hospital waiting room. Journal of Alternative and Complementary Medicine, 18(4), 329–333.Darbyshire, R., Simpson, R., & Repetti, L. (2018). Clutter and wellbeing: A meta-analysis. Psychology of Home Environments, 9(3), 219-228.Elliot, A. J., & Maier, M. A. (2014). Color psychology: Effects of perceiving color on psychological functioning in humans. Annual Review of Psychology, 65, 95–120.Evans, G. W., & Wener, R. E. (2016). Crowding and personal space invasion in the classroom. Environmental Psychology, 8(4), 265–276.Kaplan, R., & Kaplan, S. (1989). The experience of nature: A psychological perspective. Cambridge University Press.Kondo, M., et al. (2019). Minimalist living: Exploring the impact on mental health in Japan. Japanese Journal of Psychology, 12(1), 35–48.Lee, S. Y., & Choi, J. Y. (2018). Effects of aromatherapy on stress and well-being. Journal of Complementary Health, 15(2), 133-139.Saxbe, D. E., & Repetti, R. L. (2010). No place like home: Home tours correlate with daily patterns of mood and cortisol. Personality and Social Psychology Bulletin, 36(1), 71–81.
