Clear Space, Calmer Mind: How Decluttering Supports Our Wellbeing

The month of March in St. Augustine arrives with warm breezes, blooming color, and a

natural sense of momentum. It’s the ideal time to declutter – to clear the physical and emotional

buildup of winter and create space for a lighter, more intentional season ahead.

Clutter isn’t just a visual nuisance. Research confirms it has measurable effects on our

brains, stress levels, and emotional health. From a neurological standpoint, clutter competes for

our attention. When our environment is filled with excess items, the brain must constantly filter

information, increasing cognitive load and mental fatigue. This ongoing overstimulation can

make it harder to focus, regulate emotions, and feel calm- even when nothing else is “wrong.”

There is also strong evidence linking clutter to stress physiology. Studies have found that

people who perceive their homes as cluttered are more likely to experience elevated levels of

cortisol, the body’s primary stress hormone. Chronic cortisol elevation is associated with

anxiety, sleep disruption, inflammation, and difficulty managing emotions.

Researchers at the University of Florida Center for OCD, Anxiety, and Related Disorders

study the psychological and emotional impacts of difficulty discarding possessions. Their work

highlights how cluttered environments and attachment to excess items are closely linked with

anxiety, stress, and impaired daily functioning. While their research often focuses on clinical

hoarding, it reinforces an important takeaway for all of us: our surroundings are not

emotionally neutral. In other words, what we live among affects how we feel.

The benefits of decluttering are not about minimalism or perfection. They’re about

restoring agency. Completing small, tangible tasks – like clearing a drawer or a single surface –

can increase dopamine, a neurotransmitter associated with motivation and reward. This is why

even brief decluttering efforts often lead to improved mood, clarity, and energy.

Benefits of decluttering:

 Improves focus by reducing visual distractions.

 Lowers stress and supports nervous system regulation.

 Can improve sleep quality.

 Boosts mood and motivation through small task completion.

 Increases sense of control and clarity.

 Reduces feelings of overwhelm.

 Makes daily routines easier and more efficient.

Decluttering works best when it’s approached gently. Research supports the effectiveness

of small, achievable actions, not all-day cleanouts. Clearing one space at a time allows the

nervous system to register success without overwhelm.

This spring, consider reframing decluttering as a wellness practice rather than a chore.

Ask yourself:

 Does this item support the life I’m living now?

 Does my environment help my nervous system feel settled?

 What would make this space feel lighter?

And if you’re ready to let items go, donating them can transform decluttering into an act of

community service. In the St. Augustine area, gently used clothing and household items can be

donated to local organization’s thrift stores such as: Betty Griffin Center (supports survivors of

domestic abuse), Alpha-Omega, St. Vincent de Paul, and Goodwill.

Clearing physical space often creates room for clearer thinking, better sleep, and more

compassionate self-talk. Sometimes, improving our wellbeing doesn’t involve adding

something new – instead, consider letting something go.

Information contained in this article is not intended as medical advice. Please check with your

doctor before making health or wellness changes.

Bio: Diane Thompson Cortese is a Mayo Clinic-trained Wellness Coach, NASM certified

Personal Trainer, and CEO of Wildly Capable Wellness Coaching, helping women build

confidence, strength, and sustainable healthy habits, one powerful step at a time.

Contact: Website: www.wildlycapable.life Email: diane@wildlycapable.life