Cultivate a gratitude practice to make letting go easier.
One way to practice gratitude is to make an intentional list of things you have in your home that make you feel thankful. Write down everything that resides under your roof that you are grateful to have in your life – family and pets included.
There's the phenomenon know as the endowment effect, which is this idea that once we have this item or own an item, it's much more difficult for us to let go of that item. We value that item much more highly than we would if we didn't “own” that item. So there's a built-in mechanism that we have to save things.
Clutter tends to multiply whenever you experience a life change or a stressful period. Life-altering experiences such as having a baby, changing a job, moving, or a financial setback can cause routine changes. Things tend to pile up because you assume you will get organized once things “settle down.”
Clutter can be a physical manifestation of mental health issues, Walsh tells WebMD. Those overwhelmed with "memory" clutter may have an undue preoccupation with things in the past and become depressed. Those who can't toss out items because they worry they will need them may be too anxious, he says.
When struggling to make decluttering decisions, the 20/20 rule says you should consider letting go of an item if: You can replace it for less than $20. And you can replace it in less than 20 minutes.
According to Psychology Today, clutter causes stress in part because of its excessive visual stimuli. It also signals to our brains that our work is never done and creates guilt, anxiety and the feeling of being overwhelmed.
With hoarding disorder, items are usually saved because: You believe these items are unique or that you'll need them at some point in the future. You feel emotionally connected to items that remind you of happier times or represent beloved people or pets. You feel safe and comforted when surrounded by things.
Clutter can affect our anxiety levels, sleep, and ability to focus. It can also make us less productive, triggering coping and avoidance strategies that make us more likely to snack on junk and watch TV shows (including ones about other people decluttering their lives).
Extreme decluttering is when people get rid of huge amounts of things in the decluttering process. This isn't when people end up with a bag or two of things. When people extreme declutter they are getting rid of a high volume of things. These people went for it and have very dramatic before and afters.
Whether or not you recognize it, having too much stuff does have an impact on your life. Having too many things can cause us to feel distracted, overwhelmed, and frustrated. It can cause anxiety, indecision, and stress. In other words – it's not adding to your life in a positive way.
Living from a place of generosity instead of fear makes life more meaningful and increases your ability to let go. Give your possessions a chance to be useful again in someone else's life (instead of just taking up space in your closet). Thank your excess stuff for its service to you, and then let it go.
Perfectionism and worrying
If you hoard things, you might feel very worried about making mistakes – also known as perfectionism. You might also find it hard to make decisions, plan ahead or work out how to do tasks. These could be possible reasons why some of us are more vulnerable to hoarding.
Called the Five Second Rule, the idea is simple – pick up an object and if you can't remember when you last used it within five seconds then you have to get rid of it.
Simply by dealing with an item immediately, whether it is your shoes, incoming mail, or your used coffee mug, less clutter will be created. One touch, one movement, equals less effort overall. This rule can also be applied when you are purging, editing, and organizing.
Start with the first big step in this process: Take every single thing in the room and move it out. Make sure to arrange like items together. This will make it easier to sort them later.
But research shows disorganization and clutter have a cumulative effect on our brains. Our brains like order, and constant visual reminders of disorganisation drain our cognitive resources, reducing our ability to focus. The visual distraction of clutter increases cognitive overload and can reduce our working memory.
In most cases, this clutter is directly linked to traumatic events. Clutter could stem from the fear of letting go. This would be especially the case if a person grew up during or shortly after a time of war when people did not have much and had to use everything they had until it fell apart.
Clutter and disorganization happen to everyone. But sometimes it can be a sign of depression. Having a messy room is not uncommon. Having a busy schedule can lead to chores piling up.