Does spring cleaning really improve wellbeing?
The idea of a fresh, tidy home as a shortcut to better mood isn’t new. Yet the psychology behind decluttering helps explain why some people feel lighter after clearing a space while others feel overwhelmed by the task. For many, including those with ADHD or anxiety, the relationship with stuff is complex. It isn’t just about tidiness; it’s about identity, memory, and emotional regulation.
The emotional weight of belongings
Belongings often carry personal meaning beyond their utilitarian use. Psychologists note that items can represent relationships, past experiences, or milestones. When you’re deciding what to keep, you’re also revisiting memories, which can be both comforting and painful. It’s not unusual to feel a twinge of reluctance or guilt as you sort through old purchases, wardrobe items, or keepsakes.
Why decluttering is hard for many
Decluttering is not simply a mechanical task of sorting objects. The process can trigger a cascade of thoughts: Do I need this? Will I regret letting it go? Will someone judge me for what I choose to keep? For people who live with ADHD or perfectionistic tendencies, the challenge can be even greater. Distractions, decision fatigue, and the sheer volume of belongings can overwhelm, leading to avoidance and shame, which then fuels more clutter.
When decluttering helps vs. when it harms
Decluttering can be calming when it frees up usable space and makes daily tasks easier to manage. For some, finding items quickly or creating dedicated spaces reduces stress, boosts motivation, and improves mood. However, chasing a minimalist ideal seen on social media can backfire. Minimalism framed as perfect efficiency can create pressure, low self-worth, and a sense that you’re failing if your home isn’t spotless.
Experts warn against equating cleanliness with moral virtue. A tidy home is a practical tool, not a measure of your worth.
When clutter signals something deeper
Clutter can also reflect underlying mental health challenges. In some cases, persistent disorganization is linked to mood disorders, anxiety, or hoarding tendencies. If clutter renders a space unusable or becomes a safety concern, it may be time to seek support. Treatment approaches often emphasize compassion, gradual progress, and practical strategies to reclaim spaces without shaming the person involved.
Strategies to declutter with wellbeing in mind
- Set a specific time and a clear goal for each session to maintain focus.
- Invite a non-judgmental friend to provide objective input on what to keep.
- Limit purchases and use containers and labels to organize visible items.
- Align decisions with personal values—reserve space for meaningful hobbies and memories.
- When grieving or overwhelmed, keep items that can be displayed or turned into positive reminders.
Selina’s journey: pragmatic steps over perfection
Real-life stories reveal that sustainable change comes from small, consistent actions. Selina, a mum from Perth who grapples with ADHD, found that simple shifts helped reduce overwhelm: a clutter-at-the-door organizing station, more accessible storage containers, and involving the whole family in the process. She learned to distinguish between items worth effort and those better accepted or problem-solved without overhauling her whole life at once.
Key takeaway
Spring cleaning can support wellbeing when it’s approached with self-compassion, clear goals, and realistic expectations. It’s less about attaining a perfect, minimalist home and more about reclaiming spaces for the things that matter, while acknowledging that the journey with clutter is ongoing and deeply personal.
