Understanding space and the effect it has on our well-being
The spaces and environments we inhabit are more than just walls, furniture and objects; they reflect who we are, how we live, and what we value. Our physical spaces can hold stories, memories, emotional weight, and, sometimes, hidden clutter that quietly drains our energy.
Decluttering isn’t simply tidying up or striving for aesthetic perfection. It’s a practical process of removing items that no longer serve us, so we can create room for what genuinely supports our current life, values and well-being. It’s about choosing to live intentionally, rather than letting our surroundings unconsciously shape us.
Beyond the physical, decluttering is also a mental and emotional exercise. As we clear our external spaces, we often notice mental space opening up too: fresh energy, clearer thinking, and a renewed sense of centre. It becomes an awareness practice of recognising what to keep, what to release, and what aligns with where we are now, rather than where we used to be or where we think we should be.
Importantly, decluttering isn’t about minimalism or living with as little as possible. It’s about making our spaces feel lighter, more purposeful, and reflective of who we are becoming, not just who we’ve been.
When we declutter in alignment with our mental and emotional space, it becomes less about forcing ourselves to get rid of things and more about gently choosing what still holds value and what quietly weighs us down.
By clearing what no longer fits, we create space for rest, creativity, and growth.
Why is decluttering important?
Decluttering is more than tidying up or organising a space. It’s a practical and emotional practice that supports well-being on multiple levels:
Reducing mental overwhelm: Less visual clutter can translate into less cognitive clutter, helping your mind feel more centred, calmer and clearer.
Creating emotional space: As we let go of items, we process memories, thoughts, and lingering feelings.
Supporting regulation and centring: Especially for neurodivergent individuals, a calmer environment can reduce sensory overload and help ground the nervous system.
Clarifying priorities and values: By noticing what we keep, we reconnect with what truly matters now.
Improving well-being: Many people experience better sleep, focus, and emotional resilience in clearer spaces.
But decluttering isn’t always easy, especially if your brain doesn’t work in a neurostandard, linear way.
What makes decluttering hard?
- Emotional attachments: Guilt, sentimentality, scarcity mindset (“What if I need it?”)
- Executive dysfunction: Difficulty starting, planning or deciding (common in ADHD, burnout, or anxiety)
- Fear of future regret: Avoiding decisions in case we choose wrong
- Lack of structure or support: Feeling alone, stuck or overwhelmed by where to start
Start by reframing decluttering as an act of self-respect. It’s about creating space to live more intentionally and more aligned with who you are now.
Wellness Benefits of Decluttering (All 8 Dimensions)
| Dimension | How Decluttering Helps |
| Emotional | Feeling lighter, calmer, reducing guilt or stress linked to clutter |
| Mental | Clearer thinking, focus, creativity and more mental space |
| Physical | Easier movement, safer spaces, improved rest and reduced sensory overload |
| Social | Feeling comfortable inviting others in; more open and welcoming shared spaces |
| Spiritual | Making room for reflection, mindfulness, and value-aligned living |
| Occupational | Supporting productivity, creativity, and clarity in work or study spaces |
| Financial | Becoming mindful of spending habits, buying less, and valuing what you keep |
| Environmental | Creating harmony with your surroundings, reducing waste and impact |
Decluttering isn’t about chasing an empty or minimalist home; it’s about reconnecting with what matters beyond material things.
Practical tips for decluttering without the overwhelm
Choose one small area: a drawer, shelf, or countertop
- Try the ‘one in, one out’ rule for new items
- Ask: “Does this item support my current life and values?”
- Use a timer (5–15 minutes) so it feels achievable and guided
Remember: Decluttering is an ongoing practice, not a one-time event.
For those who struggle with clutter or have neurodiverse traits: Decluttering tips without baskets and boxes
Keep it visible, open and simple
- Use open shelving, rails, or shallow trays instead of closed boxes – so items stay in sight and aren’t forgotten
- Display items in single rows or facing out (like books or tools), so your eye doesn’t have to scan piles
- Consider pegboards, hooks, rails, or wall-mounted organisers rather than bins
Start extremely small, but keep it contained
- Choose one category (e.g., only mugs) or one surface (only the bedside table)
- Use a physical boundary (e.g., “Only what fits on this single shelf stays”) — helps avoid task hopping
- Begin with just one item (throw away, donate or relocate), and notice if momentum builds
Make it sensory and embodied
- Pair decluttering with movement: Set a timer and tidy while walking in place or gently stretching
- Play upbeat music or rhythmic sounds to keep attention anchored
Visual prompts and physical cues
- Use sticky notes, coloured tags or washi tape to mark items with ‘keep,’ ‘move,’ or ‘donate’ instead of bins
- Write next steps on big, visible paper, not tiny lists – or use a decluttering app with step-by-step visuals
Ground yourself in a comforting routine
- Before starting, pause: hold a warm drink, breathe deeply, or use a calming scent
- This creates a cue for the nervous system that this is a safe and bounded time, not endless work
Harmonise hyperfocus and task hopping
- Hyperfocus can help finish a small, defined task, as long as the task is truly small
- To reduce task hopping when something else catches your eye:
- Keep a ‘later list’ on a notepad close by; jot down distractions rather than following them
- Use visual ‘stop signs’ (e.g., sticky note with “pause”) at doorways or on new piles
Embrace functional clutter
For some, a certain amount of visible items is regulating; the aim isn’t creating minimalism, but a functional space. Ask: “Does this help me function and feel centred?” instead of “Should I keep this?”
Tips for a gentle decluttering process
Decluttering is about kindness towards yourself and your space.
- Asking kindly: “Does this still support who I am now?”
- Creating a visible ‘later list’ rather than jumping tasks, so your mind stays anchored
- Using sensory grounding: soft music, calming scents, or mindful breathing before you begin
- Practising compassion as you let go: honouring that each item once served a purpose
When should you declutter?
- During seasonal transitions (e.g., start of spring, new school term, new year)
- When you feel overwhelmed, stuck, or unfocused
- Before or after a life change (moving, breakup, new job, new phase)
- When your space feels heavy, cluttered or hard to manage
- After illness or burnout, as a gentle part of recovery and renewal
Decluttering as part of wellness practice
Decluttering can become a mindful, routine habit rather than a chore:
- Linking it to rhythms like a seasonal reset, full moon or monthly reflections, or a weekend connect-and-tidy
- Connecting physical space clearing with emotional release and cognitive clarity
- Recognising how small acts of order help soothe the nervous system, especially after busy or stressful times
When to call in help
Sometimes, clutter carries deeper emotional weight:
- Guilt and shame: “I should have used this,” “Letting go means forgetting” – feelings that freeze us in place
- Chronic clutter: When mess becomes a constant background stress, adding to overwhelm rather than comfort
- Overwhelm and anxiety: Not knowing where to start, fearing wrong decisions, or items tied to painful memories
- Depression or grief: Even thinking about sorting feels exhausting or impossible
When the emotional toll outweighs the physical task, it’s a sign of self-care to ask for help.
Who to contact and why
This is where wellness professionals, trauma-informed counsellors, or compassionate organisers can gently guide the process. Their support isn’t only about clearing space, it’s about creating safety, building regulation strategies, and helping you move forward at your own pace.
Decluttering isn’t about clearing everything — it’s about making space to breathe, create, rest, and grow.
Decluttering is less about reaching a perfect end point and more about embracing it as an ongoing process. When woven into daily life, it becomes a supportive habit that strengthens our wellness practices, helping us create spaces that feel calmer, clearer, and more aligned with who we are becoming.
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