The Psychology of space: how decluttering affects your mood

In a world where we’re constantly surrounded by stimuli—busy schedules, endless to-do lists, digital distractions—our physical environment often plays a pivotal role in shaping how we feel. One powerful practice to improve our mental well-being is decluttering. It’s not just about organizing physical items, but about creating a sense of calm and control in our lives. The connection between our mental state and our surroundings is deep, and science has much to say about how decluttering can improve mood, reduce stress, and increase focus.

1. The Link Between Environment and Mental Health

The idea that our environment influences how we feel isn’t new. Psychologists have long understood that physical surroundings can impact our emotions, productivity, and overall state of mind. Cluttered spaces often evoke feelings of chaos, anxiety, and stress. When our environment is disorganised, it can feel as though our minds are disorganised too. On the other hand, tidy, uncluttered spaces provide a sense of order, and clarity.

Research by the Princeton Neuroscience Institute shows that visual clutter competes for attention and reduces our ability to focus. This can lead to mental fatigue, irritability, and even decision paralysis. When the mind is overwhelmed by the clutter of its surroundings, it struggles to concentrate on tasks, leaving us feeling scattered and stressed.

2. Decluttering as a Form of Control

When we declutter, we’re not just tidying up; we’re actively creating a space that reflects our mental state and priorities. In many ways, decluttering can serve as an act of control in a world that often feels chaotic. It gives us a sense of agency, allowing us to organise our environment according to our needs and preferences. This process can be empowering, restoring a feeling of balance and calm.

Psychologists refer to this as "environmental control," which is the sense that we can manipulate and shape our surroundings to enhance our emotional well-being. The simple act of choosing what to keep and what to discard gives us the ability to regain a sense of mastery over our environment.

3. The Role of Simplicity in Well-Being

Humans are wired to appreciate simplicity. Clutter can create cognitive overload, making it harder for our brains to focus. By contrast, clear, minimalistic spaces promote a feeling of peace and clarity. Studies have shown that living in an uncluttered environment can reduce anxiety and increase feelings of calm and contentment.

For instance, research from the University of California found that people who described their homes as cluttered had higher levels of the stress hormone cortisol. In contrast, individuals with more organised and minimalist living spaces reported lower levels of stress and felt more relaxed overall.

4. Decluttering and the Sense of Accomplishment

Decluttering isn’t just about removing unnecessary items from your space—it’s also about achieving a sense of accomplishment. The act of decluttering can create a feeling of progress, which boosts motivation and positivity. When you clear out a space, you’re not only creating room physically but also mentally. There’s a psychological satisfaction that comes with seeing a clean, well-organised environment, as it often signals that you’re in control and making positive changes in your life.

In fact, research from the University of Scranton highlights that setting and achieving goals—such as clearing a room or organising a workspace—releases dopamine, a neurotransmitter associated with pleasure and reward. This contributes to a sense of happiness and satisfaction, enhancing mood and providing a natural boost to mental well-being.

5. How Decluttering Improves Focus and Productivity

Have you ever tried to work in a messy room and felt distracted by piles of clothes, papers, or scattered items? Clutter can make it harder to concentrate, as our brains are constantly processing all the visual stimuli around us. By decluttering and organizing our environment, we allow our minds to focus on the task at hand.

Research published in the Personality and Social Psychology Bulletin suggests that clutter can significantly reduce our ability to concentrate and work efficiently. When surrounded by disorder, we tend to feel more overwhelmed and less productive. On the flip side, a clean, organized space fosters a sense of clarity, which helps us focus and get things done more effectively.

6. Decluttering as a Tool for Stress Reduction

When we’re stressed, our environment often mirrors our internal turmoil. A cluttered space can heighten feelings of anxiety and pressure, making it difficult to relax. By decluttering, we can create a sanctuary where we can retreat from the stressors of daily life.

The act of organizing is often therapeutic in itself. It encourages mindfulness, allowing us to be present in the moment. Sorting through items and making decisions about what to keep and what to let go of can offer a sense of calm and relaxation, even in the midst of a hectic life. This sense of mindfulness and order can help lower stress levels and improve overall mental health.

7. Emotional Clarity and Letting Go

Decluttering doesn’t just involve physical items—it also requires us to reflect on what we truly need, both in terms of material possessions and emotional attachments. As we clean out our spaces, we often confront old memories, outdated beliefs, and past emotions attached to certain items. Letting go of things we no longer need or that no longer serve us can offer emotional clarity and relief.

The act of decluttering can symbolize a fresh start or a break from the past. It’s a way of freeing ourselves from unnecessary baggage—both physical and emotional—allowing for personal growth and a renewed sense of purpose.

8. Creating a Sanctuary for Relaxation

Lastly, a decluttered space serves as a sanctuary—a place of calm where we can unwind and recharge. By clearing our environment of distractions, we make room for activities that promote relaxation and well-being, such as reading, meditating, or spending quality time with loved ones.

A peaceful, organised environment provides the perfect backdrop for rejuvenation. Whether it’s a cozy bedroom, a tidy living room, or a well-arranged workspace, creating a serene and clutter-free space can help you reset and refresh both physically and mentally.

Conclusion: Declutter Your Space, Declutter Your Mind

The connection between space and mood is undeniable. Decluttering offers more than just a cleaner home—it’s a pathway to better mental health. By clearing away the physical clutter, you make room for emotional clarity, increased productivity, reduced stress, and a greater sense of control. Whether it’s a full-scale home overhaul or simply tidying up a cluttered desk, the benefits of decluttering are clear: A more organized space leads to a more organised mind.

So, the next time you feel overwhelmed, try starting with your space. You may be surprised at how much lighter and more centered you feel afterward.