As someone who’s always been a little obsessed with tidiness, I can attest to the powerful connection between a clean, organized environment and a calm, focused mindset. It’s not just me, though – the science backs it up. Numerous studies have shown that decluttering and maintaining a tidy living space can have a profoundly positive impact on our mental well-being.
The Stress-Inducing Nature of Clutter
Let’s start with the basics. Clutter and mess can be legitimate sources of stress and anxiety. A 1997 study indicated that the conditions we grow up in during childhood can significantly impact our health as adults. And a 2000 comparative study found that improvements in housing quality were linked to better mental health for residents.
More recently, a 2020 study in Korea associated substandard housing conditions, especially when coupled with housing unaffordability, with depressive symptoms in residents. And a 2021 study in China revealed that people were more likely to report good health when living in tidy homes.
So what is it about clutter that messes with our minds? Well, according to experts, our outer environments can act as a “container” for our emotional and psychic states. When there’s disorder and disarray in our physical spaces, it can make us feel overwhelmed, distracted, and like we’ve lost a sense of control.
As Dr. Danielle Roeske, vice president of residential services at Newport Healthcare, explains, “When there is order and structure to our outer environment, it can help us feel more able to manage some of the internal feeling states and worlds.”
The Mental Health Benefits of Cleaning
On the flip side, the act of cleaning and decluttering can provide a multitude of mental health benefits. For starters, it can give us a much-needed sense of order and control. As a 2017 study on young adults found, clutter was linked to procrastination, feeling overwhelmed, and a lower quality of life.
But tackling that clutter head-on can be incredibly empowering. “When our outer environments are in order, it can help us feel more in control of our internal emotional landscapes,” Dr. Roeske says.
Cleaning can also trigger the release of endorphins, which Dr. Roeske describes as “hugely beneficial as a pain reliever, stress reliever, and overall enhancement of our well-being.” The physical act of tidying up can provide a calming, almost meditative effect.
And let’s not forget the impact on our focus and attention. As a 2011 Princeton Neuroscience Institute study found, too many items in our field of vision can distract the brain’s processing capacity. Clearing away the clutter allows us to hone in on tasks and thoughts one at a time.
Even the simple act of slowing down to clean can have a regulating effect on our emotions. As Dr. Peggy Loo, a licensed psychologist and director at Manhattan Therapy Collective, explains, deep cleaning can be a “great constructive physical outlet for frustration.”
Strategies for a Cleaner, Calmer Home
Okay, so we know that cleaning and decluttering can do wonders for our mental health. But where do we even start? Here are some expert tips to help you get your space – and your mind – in order:
1. Start small. As professional organizer Lauren Saltman suggests, “It’s amazing how much you can organize and tidy up in just 15 minutes a day.” Clear the junk mail, wipe down the kitchen counter, or put away that pile of clothes. Baby steps add up.
2. Assign everything a “home.” Brenda Scott, owner of Tidy my Space, recommends designating specific locations for your belongings. That way, they always have a designated spot, preventing the dreaded “where did I put that?” panic.
3. Visualize your goal. Lesley Spellman, founder of The Clutter Fairy, says it can help to picture how you want your space to look. Maybe it’s hosting friends for a dinner party or having a calm, clutter-free bedroom to retreat to. Let that vision motivate you.
4. Identify non-negotiables. Spellman suggests determining the daily tidying and cleaning tasks you can’t skip, like wiping down the kitchen counter or sweeping the floor. Make those habits, and the rest will follow.
5. Be realistic. Remember to take it slow and set manageable expectations. Spellman advises, “Don’t be afraid to move out of your comfort zone, but be realistic about your energy levels and time constraints.” Tackling one drawer or cupboard at a time can prevent burnout.
And if you’re ever feeling overwhelmed, don’t hesitate to ask for help. Enlist your partner, kids, or friends to pitch in. Or consider hiring a professional organizer or cleaning service to take some of the burden off your plate.
The Importance of Striking a Balance
Now, I know what you might be thinking: “Doesn’t cleaning become an obsession for some people?” And you’re absolutely right. Like anything, maintaining a clean, orderly home can become problematic if it’s taken to an extreme.
If your cleaning habits start to interfere with your social life, work responsibilities, or physical health, that’s a sign it may have crossed the line into compulsion. In those cases, it’s important to seek guidance from a mental health professional.
Conversely, if depression or burnout is making it nearly impossible for you to keep up with basic cleaning tasks, that’s also a concern worth addressing. Again, a therapist can help you develop healthy coping strategies and figure out a cleaning routine that works for you.
The key is to find that sweet spot – where cleaning and decluttering enhance your mental well-being, rather than becoming a source of stress or obsession. It’s all about balance, my friends.
Unleash the Power of a Clean Home
At the end of the day, maintaining a tidy, organized living space is an investment in your mental health. It’s not just about having a Pinterest-worthy home (although there’s nothing wrong with that!). It’s about creating an environment that allows your mind to thrive.
So, the next time you’re feeling overwhelmed, anxious, or just plain stuck, I encourage you to take a long, hard look at your surroundings. What areas could use a little TLC? Where can you inject some much-needed order and structure?
Trust me, the simple act of cleaning can be a game-changer for your mental state. It might feel like a chore in the moment, but the sense of accomplishment and the resulting calm can be truly life-changing.
And hey, if you need a little extra motivation, just remember: a clean home means a cleaner, clearer mind. So what are you waiting for? Let’s get tidying!
