Introduction: Why decluttering matters for wellbeing
Spring cleaning isn’t just about tidying a space. For many people, including those with ADHD or anxiety about clutter, the act of decluttering can influence mood, stress levels, and daily functioning. Researchers and clinicians point out that our relationship with possessions is deeply personal—tied to memories, identity, and our ability to use living spaces meaningfully. This article unpacks the psychology of decluttering, balancing personal meaning with practical steps to create calmer homes.
The emotional weight of objects
Objects often carry memories of relationships, milestones, or past identities. A unicycle in Selina’s Perth garage, for example, might symbolize future possibilities rather than current usefulness. Psychologist Melissa Norberg notes that letting go can trigger memories and emotional threads: “You’re going through your stuff, and you remember when you bought this, or when you wore it.” That emotional load can slow progress, especially when confronted with a large volume of items.
<h2 Why it’s hard to start
Decluttering isn’t just a physical task; it’s a cognitive and emotional challenge. The sheer volume of belongings can be overwhelming. When motivation is scarce or when avoidant habits kick in, even small steps feel insurmountable. For people with ADHD, visual clutter can heighten stress, while the inertia to begin can trigger shame or self-criticism. It’s less about laziness and more about navigating a complex web of emotions and executive function challenges.
<h2 Does removing clutter always improve mood?
The relationship between decluttering and wellbeing is nuanced. For many, reducing clutter improves ease of finding items, creating usable spaces, and lowering daily friction. Jessica Grisham, a psychology professor, notes that decluttering can feel liberating when it reduces overwhelm and allows space for valued activities. Conversely, chasing a flawless minimalist ideal, as seen in social media trends, can backfire. Perfectionism may raise expectations and leave people feeling deficient if they don’t achieve an “ideal” home.
When perfectionism harms progress
Experts caution against equating tidiness with virtue or self-worth. Dr. Jessica Grisham highlights how the idea that a spotless, minimal home signals better character can be damaging. The goal should be functional peace of mind, not a standard that induces guilt or shame.
<h2 When clutter signals something more
Clutter levels are partly personal, but they can also reflect mental health states. Hoarding disorder, depression, or substance use can contribute to dangerous buildup. Dr. Norberg explains that in severe cases, spaces become unusable. Decluttering then becomes not just a lifestyle choice but a safety and health issue. A compassionate, supportive approach—focusing on progress rather than perfection—helps people move forward without retraumatizing memories tied to objects.
<h2 Practical strategies to declutter with intention
If you’re ready to tackle clutter, experts recommend concrete steps:
- Set specific, time-bound decluttering sessions to improve focus.
- Invite a trusted friend for objective feedback on what to keep.
- Limit new purchases by ensuring existing storage has space and purpose.
- Align decisions with personal values—reserve space for hobbies and donate items you no longer need.
- For grief or loss, keep meaningful items on display rather than storing them away, so memories can be enjoyed.
<h2 Making space for what matters
Selina’s approach shows how practical tactics can reduce overwhelm. An entryway organizing system, clear containers, and involving family members in decluttering can spread the workload and build momentum. The aim is sustainable progress—recognizing that decluttering is a lifelong journey rather than a one-off project. As Selina notes, some items (like an unicycle) may hold future aspirations that make letting go feel like giving up on a dream.
<h2 Conclusion: A healthier relationship with your stuff
Spring cleaning can be a tool for wellbeing when approached with compassion, realistic goals, and an understanding of personal values. By separating emotion from function, creating usable spaces, and celebrating small wins, you can reduce stress and cultivate a home that supports your daily life. If clutter is more than a nuisance and starts to impair safety or joy, seeking support from a clinician familiar with hoarding tendencies or anxiety around belongings is a wise next step.
