A messy space is annoying, yes, but it also can lower your quality of life, make it harder to focus, increase stress, and even affect your sleep. The negative impacts of cluttered homes go beyond what you see; they can interfere with your emotions, motivation, and ability to function day-to-day.
Whether it's a catch-all countertop or a disorganized garage, clutter has real consequences for both mental and physical health. The good news is, small efforts to clear the excess can boost your mood and help improve how you feel.
Is Clutter Bad for Your Health?
Yes, that's what the experts at Grow Therapy highlighted for us—and not just physically. "If your home is cluttered or dirty, it could be impacting your mental health. So when you prioritize spring cleaning, you’re also prioritizing your mental health," shared a representative.
Research backs this up: people living in cluttered homes often have higher levels of cortisol, the stress hormone, throughout the day.
Over time, a cluttered space can become a mental drain, even if you're not consciously aware of it. These daily stressors can chip away at your focus and sense of calm. Living in disorganized conditions can be one of those hidden stressors that impacts both your mental state and overall quality of life.
Is Clutter a Sign—or Even a Symptom—of Mental Illness?
Not always. Having excessive clutter doesn’t automatically mean you have a mental disorder. But it can sometimes be linked to underlying mental health issues. People dealing with depression, feelings of anxiety, or attention deficit hyperactivity disorder may find it harder to maintain order. For some, clutter is also a symptom of hoarding disorder, a recognized mental health condition.
While clutter isn’t a diagnosis in itself, it can make everyday life harder and increase feelings of guilt, overwhelm, and sadness. What matters is the impact it has on your routine. If your cluttered living space is making it hard to complete daily tasks or causing more stress, it might be worth reaching out to a mental health professional.
Organizing Clutter Goes Beyond Organizing Stuff
Think of organizing less as a chore and more like a way to improve your emotional wellness. When you clean and start seeing progress, it’s not just the room that improves—it’s your brain too.
As Grow Therapy experts explain, "When you clean and see the progress you’ve made in your home, you’ll be rewarded with dopamine hits… ultimately improving your mood and making you feel accomplished."
The act of decluttering sends a message to your brain: you’re in control. That feeling can be especially helpful if you’re managing mental health conditions or trying to ease symptoms of depression. Even organizing sentimental items or clearing a cluttered coffee table can spark a little mental relief.
Small Tasks Can Add Up to Big Mental Wins
You don’t have to clean your entire house to lower your stress levels. In fact, trying to do too much all at once can backfire (that's a daunting task for anyone).
Focus on small wins that can give you a quick boost:
- Clear off one kitchen counter or tabletop that always collects junk
- Tackle the junk drawer instead of the entire kitchen
- Make your bed every morning to start the day off with a win
- Do a five-minute tidy before bedtime
- Pick one area (like your nightstand or stacks of papers) to keep spotless each day
Better Focus Starts with a Cleaner View
Trying to work in a cluttered environment is like running with weights on. The experts highlighted that "disorganized clutter in your field of vision while trying to work can tire out your brain by depleting your cognitive resources." That’s why messy environments often lead to cognitive overload, procrastination, and burnout.
Whether it’s background clutter on your desk or paper clutter in your living room, clearing your field of view can make it easier to focus and be productive. For people working remotely, maintaining a clutter-free home workspace can support mental clarity and boost your daily performance.
The Link Between Clutter and a Good Night's Sleep
Sleep and clutter don’t mix well. A messy bedroom can overstimulate your visual cortex, making it harder to wind down and relax. "A cluttered room can impact how well you sleep – and good sleep is crucial for positive mental and physical health," noted the experts.
Tidying your physical space before bed, especially clearing off high-traffic surfaces like your nightstand or dresser, can promote a sense of calm. An organized environment means fewer distractions, better sleep hygiene, and improved rest, all of which support stronger mental health.
What’s the Best Way to Declutter?
There’s no single solution. (But there are lots of little solutions.)
Whether you’re short on storage space, time, or energy, the best method is the one that fits into your lifestyle. Some people prefer to clean one room at a time; others do short bursts during the day to avoid burnout. If you’re overwhelmed, it might help to start by getting rid of obvious clutter or unwanted items.
Keep it simple. Skip the matching storage bins and fancy systems. Just clearing junk mail off a messy surface or organizing your kitchen tools can have a powerful impact on your mood and your daily life.
