Clutter and Mental Health: Tips From a Professional Organizer

Have you ever walked into a space in your home that was overflowing with stuff, and it automatically made your stress level rise? I have! All you can see is a to-do list; you don’t want to do it, you don’t know how to do it, and it's too overwhelming. ​

Listen to this testimony from one of our clients: “Our family recently experienced trauma, which compounded the messiness in our home because we haven't had time to clean up.  The counseling offices we've spent time in are so calming and made me realize the need to make our home less chaotic and more organized/peaceful.”
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This is what makes my job rewarding! We are helping real people with real-life hardships. When people experience a tragedy, their homes are the last thing they have the time to care for. They don’t have the capacity to go through the mail, keep up with the laundry, or tidy up the messes. They are just trying to get out of bed, get through the day, or even eat a meal. 

And that’s when clutter creeps in.

It’s more than just a mess; clutter reflects the mental and emotional burdens people carry. Our mission is to help you clear the clutter so it no longer confines you.
Let’s talk more about the connection between clutter and mental health.
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What Is Clutter?

Clutter is a collection of things that disrupt your space and your peace of mind. It’s kind of like physical representation of mental and emotional baggage. It can come in small forms (like piles of mail on a desk) or larger forms (full rooms that accumulate “I’ll get to it later” tasks). 

It can really make your home feel chaotic and overwhelming, but it’s also something that everyone faces! The good news? Clutter doesn’t have to be permanent. As home organizers, we take joy in lifting that weight because we know firsthand how freeing an organized space can be.
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Why is that so important? Because clutter doesn’t just affect your home—it impacts your well-being, too.

The Negative Effects of Clutter

Clutter profoundly impacts our lives, often in ways we don’t immediately realize. Here's how:

Reduced Focus and Productivity. A cluttered space distracts your mind, making it harder to focus and get things done. 

Decision-Making Challenges. Have you ever come home after a long day and something simple, like picking what to eat for dinner, feels exhausting? That’s decision fatigue. When you're surrounded by clutter, your brain has to make so many little decisions, making it harder to think clearly or make easy choices. It’s like mental burnout from too much stuff!
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The Impact of Clutter on Mental Health

Here are a few ways that clutter in our homes can affect our mental health: 

Clutter and Stress. Clutter creates chaos! When you can’t find something you need, your stress levels rise, and you become overwhelmed.

Clutter and restlessness.  Clutter can keep you from fully relaxing, contributing to ongoing stress and poor rest.

Clutter Shame. Have you ever looked around your home and let yourself believe that the mess means you are inadequate? When it comes to your home, nobody’s perfect! We all–professional organizers included–have times when spaces in our homes get out of hand! Piles in your home do not define you. Still, most people avoid inviting friends over if their home is cluttered.

Clearing clutter helps improve your mood, focus, and overall well-being by creating a calm, organized environment.

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Who Suffers From Clutter?

Messy spaces create sensory overload. This creates a major distraction for neurodivergent people (like those with ADHD), and others, like those that suffer from migraines, anxiety, and PTSD. But that’s not all! Do you fall into one of these categories?

• Busy professionals–when you face constant demands at work, visual clutter can make it harder to focus or relax when you get home. Your brain is already juggling a lot, so the extra mess compounds the mental load.
• Parents (especially Moms!)–balancing kids, work, and home responsibilities can make any visual or physical clutter feel overwhelming. The chaos of toys, laundry, or paperwork can add to the feeling of being overstretched.

• Students–With assignments, deadlines, and studying a cluttered desk or room can make it hard to focus and stay organized.
• Creatives–Artists, writers, musicians, or anyone in a creative field may find that clutter blocks their flow, making it harder to tap into inspiration or stay productive.
  
• ​​Couples or families–Shared living spaces can become cluttered quickly, and that mess creates tension!
  
  

How To Remove Clutter

It’s common to feel paralyzed by clutter. To tackle the mess effectively, begin by setting clear goals for what you want to achieve with your organizing efforts. Pick a starting place, stay focused on that area, and use a timer to break the task into manageable chunks. 

Sort items into categories—keep, donate, and trash—and establish daily habits to maintain your progress. And remember, celebrating small victories along the way makes the journey more rewarding. 

Read more in our article Organizing 101: Organizing Basics for Decluttering Your Home 

Tips For Tackling the Clutter When You Feel Like You Can’t

When life feels overwhelming, and the clutter seems impossible to tackle, it’s easy to feel stuck. But don’t worry—there are simple strategies to help you get started, even on your toughest days. Remember, one of the hardest parts about any project is starting. So let’s go!

1. Set Aside Time to Focus.

While 30 minutes a day would definitely make a big difference in each home, we know you probably don’t have the time or the mental ability to block off time daily. Try 20 minutes a week or an hour every couple of weeks. Using a timer can help you stay focused and know when to stop.
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2. Set Yourself Up for Success!

Promote your productivity by serving your senses. Try these tips:

• Get a latte from your favorite coffee shop.
• Open the windows or blinds to bring in some sun.
• Organize while listening to music - crank up your favorite songs or use earbuds to block out other noises.
• Put on comfortable clothes and tennis shoes (they will encourage you to stay moving).
• Light a candle or put something in the oven that smells delicious. (Brownies and cookies are perfect for this - when they are done, so are you!)

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3. Get Started

While we do have recommendations for a full decluttering project, this may not be the time for you to make a bunch of decisions. Keep it simple.
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• Grab a garbage bag and throw away obvious trash.
• Remove things that may trigger you. Whether it’s pictures that make you emotional, piles of bills you don’t know how to pay, or something else weighing you down, removing these items from your eyesight can alleviate stress. Make a plan to deal with them when you have more time and support. 
• Rehome items that are out of place. Take dishes to the kitchen, return pens to the office, and shoes to the closet.

Once you’ve cleared things out a little, it may be easier to see what’s left to tidy up. Use the remaining time just to make the space better. Remember, we are not striving for perfection. You can only do what you can do.
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4. Reward Yourself

​Kick off your tennis shoes, prop up your feet, watch a movie, and grab a cookie! Be sure to tell yourself you’ve done a good job - because you have, and we are proud of you!
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How Nashville Home Organizers Can Help

If you can’t take it on, reach out for help! Ask a trusted friend to help you or hire a professional. Home organizers come with no judgment and a desire to create that stress-free environment you seek. Let’s discuss how clearing the clutter can positively impact your mental health and well-being. If you’re feeling stuck, we’re here to help.