If you have to move things around in order to accomplish a task in your home or at your office or you feel overwhelmed by all your “things,” it’s a strong signal that clutter has prevailed. And it might be stressing you out more than you realize.
“Clutter is an overabundance of possessions that collectively create chaotic and disorderly living spaces,” said Joseph Ferrari, a professor of psychology at DePaul University in Chicago who studies the causes of clutter and its impact on emotional well-being. And a cluttered home, researchers are learning, can be a stressful home.
Dr. Ferrari was part of a research team that questioned three groups of adults about clutter and life satisfaction: college students; young adults in their 20s and 30s; and older adults, most in their 50s.
The authors assessed volunteers’ tendency to procrastinate, asking them to respond to statements like “I pay bills on time” using a five-point scale, ranging from strongly disagree to strongly agree. Procrastination is closely tied to clutter, because sorting through and tossing items is a task that many people find unpleasant and avoid. It takes time to file away important papers or sort through a dining room table buried under books.
The researchers also measured participants’ general well-being in relation to how clutter might be affecting their lives, asking them to answer questions such as “the clutter in my home upsets me” and “I have to move things in order to accomplish tasks in my home.”
The study, published in Current Psychology, found a substantial link between procrastination and clutter problems in all the age groups. Frustration with clutter tended to increase with age. Among older adults, clutter problems were also associated with life dissatisfaction.
The findings add to a growing body of evidence that clutter can negatively impact mental well-being, particularly among women. Clutter can also induce a physiological response, including increased levels of cortisol, a stress hormone.
A 2010 study in The Journal of Personality and Social Psychology looked at dual-income married couples living in the Los Angeles area who had at least one school-aged child at home. The wives in the study who perceived themselves as having a cluttered home or a home that needed work tended to have increased levels of cortisol throughout the day. Those who weren’t feeling cluttered, which included most of the men in the study, had cortisol levels that tended to drop during the day.
Darby Saxbe, an assistant psychology professor at University of Southern California and the study’s lead author, said that the women in the study who described their home as being cluttered or needing work began their day stressed and remained stressed. Some of the added stress, she suspects, was tied to women’s tendency to take on housework and extra chores after the workday. In terms of cortisol levels, men who did more housework in the evening were as likely to have raised cortisol levels at the end of the day as women. It’s just that not as many men spent as much time on housework as their wives, she said.
In a follow-up study, Dr. Saxbe studied the cortisol level in the afternoon and evening, a time when stress should be dropping in “an adaptive recovery.” Not everyone in the study was bothered by shoes left on the staircase or mail piled on the coffee table. But again, women were more likely than men to complain about clutter or having too many unfinished projects, and did not show a cortisol reduction.
“Clutter is in the eye of the beholder,” Dr. Saxbe said. “The people who talked about it were the ones who had the cortisol response.”
Experts are beginning to explore why clutter can elicit such a strong emotional response.
Dr. Saxbe said there has long been a standard representation on how a middle-class home should look and function. A disorderly home fails to live up to such an expectation.
“If you think of the 1950s ideals of the single family home,” Dr. Saxbe said. “The man comes home, kicks up his feet and has a cocktail. The home is a place to come home and unwind. But not if the home is filled with a to-do list and never-ending drudgery.”
Gaining control over the drudgery of decluttering is a task that many inhabitants of cluttered residences struggle to master.
Dr. Ferrari noted that clutter is also often the result of an “over-attachment” to our personal items, which makes it difficult to part with them. For overwhelmed individuals who want to declutter, he recommends a hands-off approach.
“If you’re going to declutter, don’t touch the item. Don’t pick it up,” he said. “Have somebody else hold the pair of black pants and say, ‘Do you need this?’ Once you touch the item, you are less likely to get rid of it.”
Another option is to make a conscious effort to acquire less. Dr. Ferrari argued that most of what we accumulate we do not need. “We have taken our wants and been told they are needs,” he said.
Dr. Saxbe agreed that a good way to declutter is to keep items out of the house in the first place. She urged shoppers to consider whether they truly need an item or if it will add to their home’s sense of dysfunction. “Once it’s in the house, it’s really hard to deal with. You get attached to the things you own,” she said.”
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Health and wellness touch each of us differently. This is one person’s story.
From early fall through the coldest months of the year, I’ve learned to expect (and manage) my seasonal affective disorder (SAD). As someone who also lives with an anxiety disorder and identifies as a highly sensitive person (HSP), I tend to look for the things I can control in my world.
Every August, without fail, I sit down to write my “winter prep list,” in which I check off areas of my home that need organizing and decluttering. Usually by November, my old coats have been donated, the floors have been scrubbed, and everything feels as if it’s in its proper place.
One of my first lines of defense in the battle against mental health challenges has always been to get organized. I’m preparing for those tough days when I won’t be able to lift a mop, let alone put a plate in the dishwasher.
It turns out my thinking is rooted in scientific studies that show organization is an effective tool to achieve a healthier life, both mentally and physically.
One study found that the physical act of tidying up one’s house can make a person more active and healthier overall.
Many professional organizers sing the praises of improving one’s mental health through organizing, including Patricia Diesel, an organizing expert, clutter coach, and the creator of a program called Mindful Tools for Organized Living.
As a certified chronic disorganization specialist and a hoarding specialist, Diesel has witnessed the power of organization in people’s lives.
“Addressing the emotional and mental components of clutter is critical to the underlying cause. I believe that clutter is an outward manifestation that mirrors the body and mind on overwhelm,” she explains.
5 small ways to organize for your mental health
If you’re in the throes of depression or healing from a panic attack, the thought of cleaning can certainly be overwhelming. But I also know clutter tends to make me descend even further into a negative mood. So, I’ve discovered my own ways to tackle organization without letting it tackle me.
Here are five ways to muddle through the clutter, even on your most challenging mental health days.
1. Throw perfection out the window
Even when I’ve been at my lowest, I’d often put pressure on myself to make things look “perfect.”
I’ve since learned perfection and mental health conditions tend to be in direct opposition of one another. The healthier route is to accept that my house may not look flawless during the winter months. If things are generally organized, I can accept the wayward dust bunny that may cross my path.
Diesel agrees with this approach as well.
“Organizing is not about perfection,” she says. “It’s about a quality of life standard. Everyone’s standards are different. As long as the organized environment is in alignment with those standards and it is not infringing upon a quality of life that is obstructing or detrimental to that person’s life, then usually a person will find acceptance and peace from that.”
Let go of your idea of “perfect,” and instead aim for a level of organization that doesn’t hurt your quality of life.
2. Break everything down into bite-sized pieces
Since overwhelm is a big deal to those who wrestle with mental health disorders, like anxiety, Diesel recommends breaking up an organization project into palatable pieces.
“I help people look at the overall project that needs to get done… then we break it down into different categories. Then we rate the priority of each category, and begin with the level that reduces the anxiety the most,” she explains.
“The goal is to have the person see the entire project, and then help them see how to accomplish it in a manageable way.”
Diesel recommends devoting 15 to 20 minutes per day to doing things that need to get done, like doing a load of laundry or sorting the mail.
Often, a little effort can reinvigorate the mind and build momentum toward increasing a feeling of motivation. But that’s not always the case if you’re living with a mental health issue. Be kind to yourself if you miss a day or are only able to commit to 10 minutes.
3. Let go of items that don’t serve you
Physical clutter often creates clutter in the mind, especially if that clutter has taken over your life and space. Diesel helps those with hoarding disorders, sharing tips that can benefit non-hoarders as well.
“It’s not so much about getting organized as it is about how to release and part with their things without shame or guilt. Once this is accomplished, the organizing is usually not an issue,” she says.
Diesel emphasizes the importance of considering what makes an item truly “valuable” as opposed to something you think might be valuable based on fear or other emotions.
4. Remove distractions
Being highly sensitive means I have a sensory disorder that can become overloaded very quickly. Loud noises, an abundance of clutter, and a to-do list in plain sight can instantly break my focus and pull me away from whatever project I’m working on.
When I’m getting organized, I make my surroundings as soothing as possible through peace and quiet. I set aside a block of time when I know I won’t be pulled away.
5. Visualize the end result
Out of all my mental health challenges, seasonal depression is the one that wrings me dry of any motivation to clean or get organized. Diesel says that’s because depression can create a mindset that feels defeated. In this case, it’s key to emphasize the final goal.
“I help people see the vision of the end result, and we use additional tools to help that vision come alive, whether it’s with a vision board or through journaling. The overall goal is to help them feel empowered,” she says.
And if all else fails, remember that you can always ask for help if you need it.
“People who suffer with disorganization is the body and mind on overwhelm, so having a support system and mindfulness tools to go to is extremely important for stability. Support is paramount,” Diesel says.
Shelby Deering is a lifestyle writer based in Madison, Wisconsin, with a master’s degree in journalism. She specializes in writing about wellness and for the past 13 years has contributed to national outlets including Prevention, Runner’s World, Well+Good, and more. When she’s not writing, you’ll find her meditating, searching for new organic beauty products, or exploring local trails with her husband and corgi, Ginger.
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If you’re struggling with excessive clutter, it’s practically a guarantee you’re experiencing one (or all) of the 3 Deadly P’s:
Perfectionism. Procrastination. Paralysis.
One of the biggest stumbling blocks I see for women who are trying desperately to get organized is they over-think “things.”
They have an idea in their head the way “things” are supposed to be that they get caught up in perfectionism and never take action.
Now, why is this deadly?
Because perfectionism actually leads to procrastination and then…
Yes, you go it.
Paralysis. (Overwhelm)
And there you have it…a very vicious cycle.
Sometimes things have to get “messy” before they get better. Decluttering is a perfect (excuse the pun) example of this. There’s going to be some turmoil.
Yet, what most don’t realize is that it doesn’t have to be pure chaos.
If you follow a system with step-by-step strategies, everything will fall into place neatly and orderly.
One of the strategies that I noticed resulted in making the MOST progress for my clients is imposing deadlines.
Now I can hear some backlash …
“I don’t do well with set time frames. It feels to restrictive.”
Yes, but here’s the thing.
Clutter loves the fact that you’re a free-bird with no routine, schedule or plan.
Case in point…
Without a time management system to follow you can expect the clutter to be hanging around. GUARANTEED.
Having effective time management skills is important in just about any area of your life. But for clutter control purposes…
You get to rely on a process where you exercise conscious control of your time spent on specific tasks without the worry, fear or overwhelm of over-thinking.
This is how you overcome clutter.
For now, I challenge you to set a workable deadline at a pace that stretches your comfort zone. This may include using tools that you are not familiar working with; a timer, calendar, planner.
NOT at a pace that’s going to burn you out or cause anxiety. You want to begin in a way that gives you a good experience so you can build your momentum.
Only you can determine what a reasonable yet challenging deadline is.
However, a deadline can be one of the Golden Rules of Organizing. For example, “I’ll spend 15/20 minutes per day tidying up.”
Deadlines can also be for an overall project. Such as “I’ll give myself 30 days to declutter all my closets.”
When you see how well this works for you, in no time you’ll feel more inspired and confident to tackle the bigger elephant in the room (Um, that would be the rest of the clutter) and smash the Deadly P’s for good!
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I’ve often suggest to my clients that they keep a journal to help them along their journey.
Journaling is simply writing down your thoughts and feelings to understand them more clearly. And if you struggle with stress, depression, or anxiety, keeping a journal can help you gain control of your emotions and improve your mental health.
Why is journaling good for your health?
Journaling can provide stress relief and boost your physical and mental health. Writing not only relieves stress and improves your mood, but it also boosts your immune system, which helps your body to withstand the effects of further stress.
5 Ways to Journal and Declutter Your Life
James Clear is an exceptional author who focuses on lifestyle habits that influence our productivity. He recently designed an adaptable notebook that he calls the Clear Habit Journal. The intention is to make it easier to build better habits that is rooted in the most effective behavioral science techniques.
Here’s an inside sample of the 5 different ways you can journal by asking just one question per day.
JOURNAL
What happened today? (Daily Journal)
What am I grateful for today? (Gratitude Journal)
What is my most important task today? (Productivity Journal)
How did I sleep last night? (Sleep Journal)
How do I feel today? (Mood Journal)
I highly recommend keeping a journal, especially if you are in the midst of decluttering your life.
The benefits will be invaluable.
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Rarely is clutter recognized as a significant source of stress in our lives, yet “Eighty-four percent of recently stressed Americans say they worry that their home isn’t clean or organized enough, and within that group, 55 percent called it out as a source of recent stress.” (Huff Post)
When dirty dishes are piled, laundry overflows and your belongings are scattered about, your stress level rises. Trust me when I tell you, clutter & stress is real.
It is estimated that over a course of a lifetime, we will spend a total of 3,680 hours or 153 days searching for lost items; phones, keys , eyeglasses and paperwork are at the top of the list. (The Daily Mail)
When we are stressed out, it not only creates physical clutter, but it causes mental and body clutter as well. What you may not realize is that stress is inflammatory. Inflammation breaks the mind and body down and leaves us vulnerable to sickness and disease.
This is why being organized is so important to our health.
Clutter depletes your quality of life and raises the potential for serious health issues. It is one of the major sources of stress and can exacerbate medical conditions. When a person is under the influence of a significant amount of clutter, their well-being is compromised, leaving them feeling frustrated, overwhelmed, anxious, depressed and even hopeless.
These unsettling feelings are not only attached to the person who is struggling with clutter but their loved ones as well. It’s not hard to understand then why the home organization industry has grown by leaps and bounds and today has 32 chapters, with more than 4,000 members in 22 countries. (Fast Company)
The same goes for the workplace. The National Association of Professional Organizers (NAPO) found in their study that disorganization can lead to financial losses equivalent to 10 per cent of a manager’s salary. NAPO also states that 80 per cent of the clutter in the office is a result from being disorganized and not due to a lack of space.
Some studies reveal the average person wastes up to 4.3 hours a week looking for papers, which adds stress and frustration to the workplace while reducing concentration and creative thinking – while cleaning professionals say that getting rid of excess clutter would eliminate 40 per cent of the cleaning work needed.
Understand this. When your environment is cluttered, the chaos restricts your ability to focus. The clutter also limits your brain’s ability to process information. Clutter makes you distracted and unable to process information as well as you do in an uncluttered, organized, and serene environment. (Princeton University.)
This is why including “health care strategies”for clutter control in the workplace is critical.
Stress-Free Lifestyle Tools To Conquer Clutter In The Home And Office
Mindful Tools For Organized Living is the most elite and complete step-by-step program that will help remedy these situations long before they get out of control. Implementing best practices for a healthy body and mind is a key factor in overcoming clutter and disorganization and living a healthier life. Although part of the challenge is underdeveloped skill sets with organization, it is not the only culprit to having clutter. To penetrate the problem and resolve it entirely, it is necessary to engage lifestyle tools that embody wellness for the body, mind and environment.
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The wellness industry grew 12.8% in the past two years.
Want to know why?
Because people are tired of being sick and are seeking answers!
The trendy phrase “workplace wellness” (where most employees only received lip service on initiatives) is now being replaced with real “health care strategies” to gain back the trust of their employees.
Want to know why?
Because employers are tired of losing money on sick people!
So what does this have to do with living an organized life?
EVERYTHING!
Statistics show that organized people feel better and stay healthy.
Want to know why?
Because when a person is productive and focused they are happier and less stressed.
What you may not know is that there are millions of people who have compounded health issues due to clutter.
Want to know why?
Because clutter and disorganization produce stress. Stress is inflammatory and affects your health.
In 2019, I want to help as many people as possible get organized so they feel less stress and live healthier lives.
Want to know why?
Because I see everyday the devastation clutter causes and how it affects a person’s quality of life.
Join me in my FREE webinar and let me show you how you can get healthy in 2019.
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One of the Top Ten Resolutions people put on their list is getting ORGANIZED.
Because I believe in the health benefits of being organized, I wanted to let you know that I will be offering my FREE webinar “Get Organized” once again.
All you have to do is register and you can be on your way to a stress-free, organized life in 2019!
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Ms. B is a God loving woman with a very healthy dose of gratitude.
I found myself curious about her grateful disposition, so I asked her what her secret was.
She chuckled softly.
Then she told me about a plaque that is hanging in her home. She recited the words to me.
I saw beyond every challenge to forever display the love of God in each facet of my life.
I remember pausing and not saying anything for a moment. I had to let the words sink in.
There’s something really special, (it’s hard to explain, but you feel it) when you encounter a person of such deep faith.
If I’m really going to be honest here, Ms. B. struck a chord with me.
Have you ever felt that way about someone?
I believe that people enter our lives for a reason. Initially, we may not understand why, but eventually in the course of time, it becomes clear.
For me, Ms. B.’s message was an awakening to not lose sight of what’s really important in my life. To not give up hope when “things” look messy and out of sorts.
What about you? Is there something that feels out of place in your life?
Holding on to our faith, staying mindful of our gifts, are just some of the ways we can navigate through uncertain times.
Another way is to be ORGANIZED.
A Source Of Comfort We Can All Use
There’s a sense of peace and calmness that is derived from having things in order. Being organized, assures us that we can rely on something when everything else may feel out of our reach.
I think we all need a source of comfort to help us along our way.
If you’re interested, I’m going to be running my FREE Webinar on getting organized again. You can get all the details here.
I hope you’ll join me.
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Year after year, getting ORGANIZED consistently ranks as one of the Top Ten New Year Resolutions.
Being organized provides so many benefits. Here’s what you can expect once you’re organized:
Peace of Mind
Increased Productivity
Reduced Stress
Improved Relationships
Better Health
Cost Savings
My goal for 2019 is to help women become aware of the benefits of being organized so they can live healthier lives. That’s why I redesigned my website.
Now you can book a FREE call with me, purchase my books and products and read informative news on my blog. (Oh, and I updated the About Me page with some juicy info.) You can check it all out here!
2019 can be the year you finally get organized. All you have to do is decide you want it to be!
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