What Do We Know About Clutter?

In a Personality and Social Psychology Bulletin from 2010, it was noted that people reported higher rates of anxiety and depression, as well as cortisol levels, when they felt that their house was cluttered. Those who reported their homes as “restful” showed much lower rates.

What is even more interesting from this study is that prolonged stress, brought on by clutter, throws us into a start of low grade fight-or-flight, the elevated cortisol response that happens in the body during stressful situations. This constant elevation of stress depletes our health, both physically and mentally, meaning that clutter’s effect on the brain can ultimately affect your health or lead to depression.

Another interesting study from Cornell University, more recently from 2016, notes that this stress triggering may also cause other coping and avoidance strategies, “such as eating junk food, oversleeping, or binge-watching Netflix.”

The Difference Between Men and Women

Did you know that even how women and men perceive clutter differs? (If you live with a spouse/significant other/roommate, this might not surprise you that much.)

In 2009, UCLA’s Center on Every Lives of Families (CELF) published a study on clutter that showed that women who perceived their homes to be “stressful” did not experience a decline in cortisol levels upon arriving home and also exhibited increased depressed mood. Men, of course, did not exhibit the same results, presumably due to their lack of stress from the clutter upon arriving home. Of course, this study has many limitations, but it’s interesting to note that this lack of cortisol fluctuation from men could correlate with “societal norms” of the home being “the woman’s domain.”

Other studies have suggested that there are differences in vision between men and women. In fact, even though men have 25% more neuron in their visual cortex, they are more attuned to visual cues that they feel belong to them, and, of course, less bothered by those that they think do not. So when he says he doesn’t see the piles of dirty clothes on the floor, he might actually be right.

How Do We Simplify?

You might be inclined think that the answer to your problems is to simply “ignore” the clutter. We’re here to tell you that while that may be a short and easy fix, it’s not a lasting solution. Even though we may not be aware of the current issue, our bodies are and can still be impacted by the stress caused from the clutter in our lives. Instead, the benefits of decluttering and simplifying your home can have lasting positive results.

Take one room at a time

If you are familiar with Marie Kondo, or the KonMari Method, it suggests tackling categories at a time. In the quest to clear out clutter, we suggest starting with a room at a time. By breaking your home into smaller pieces, it can feel more manageable. Start with rooms that you spend the most time in and organize each room into piles by asking yourself these questions:

Do I use this?

Can you think of the last time that you used this? If you can’t, it’s likely not something that you need.

Do I need this?

Not everything has a use but you might want to keep it. Or, in the example of the kitchen, you might have more things that you actually use, such as baking sheets. This question helps you eliminate if any item is essential.

Does this item have value?

When you still aren’t sure, give it the third test. Why are you holding on to this? Is it sentimental? Why do you like it? If you can’t find an answer as to why you’re keeping it, it’s likely time to get rid of it.

As you sort through your personal items in this manner, you may find that you revisit some items and re-identify with them. Keep items that you feel are meaningful or useful in your home and donate or recycle the rest.

Make a list

Writing down just exactly how you plan to tackle the mess in your home can help you feel less mentally cluttered. Everyday, our brains are continually processing the world as we see it, which is getting increasingly complex. Think about all the digital technology that you are exposed to on a daily basis—the internet, Facebook, ads, social media, and even apps—each of these things are continually sending push notifications to you, causing you to feel cluttered. Have you ever looked at your smartphone notifications and felt more anxious?

To avoid this, make a list and write down what you need to do. Take a minute for yourself and decompress your thoughts in your mind. Do you feel more organized and at peace when you write things down? Set a time limit so that you can come back to what was most important and organize those thoughts.

When working through your list, start with the easiest tasks or the ones that you feel will take the least amount of time. Checking off items quickly will make you feel more productive and help foster a positive working attitude.

Set aside time in your day

Just like making a list, allow yourself time in each day to make progress. If the idea of cleaning out closets or large rooms intimidates you, set a timer and work on a smaller project. Giving yourself a time limit allows you to not feel pressured to complete a big project (which may seem daunting), but may also give you the urge to continue your progress. Just like a workout routine, once you start, you might realize how good it feels and feel inspired to keep going.

Give yourself grace

As the saying goes, Rome wasn’t built in a day. Try as we may, your home will not be magically free of dust, clutter and garbage with a flick of a wrist, either. Start small. Start by filling one trash bag of clutter per day. Pick one smaller, attainable task. Make this a family task by incorporating your kids, spouse/partner, or roommate. Above all else, give yourself grace as you start on this new challenge. For some, this may be emotionally challenging as we attempt to part with items that we have unknowingly kept over time.

But above all else—don’t allow the act of removing clutter to cause you more stress. After all, that’s what we’re trying to avoid.