How Minimalism Can Reduce Anxiety and Boost Focus - Decluttering for Mental Health
By Ana Brown, B.A. Psychology, Mental Health Content Writer & Reviewed by Dr. Pascale Piron, Psy.D., M.A., LCPC
June 20, 2025
Discover how minimalism can reduce anxiety and sharpen focus. Simplify your space, calm your mind, and boost mental clarity with these actionable tips.
I have moved a few times and every time I had to move, I promised myself I would take the opportunity to declutter my place prior to moving day. But every single time I ended up filling the new space with more stuff than I had before. It became a habit, a bad one. For years I constantly stressed myself about the time spent weekly to organize and clean. What I wasn't aware of was the anxiety that this excessive ownership of material things was causing my brain. I was frequently overwhelmed and distracted trying to keep up with a routine only focused on keeping my surroundings organized rather than being productive with projects and interests that truly mattered to me such as quality time with my family. My mind lacked focus and clarity, and I wish I would have known this years ago. Cluttered spaces create cluttered minds. Minimalism can help create a mental and physical space that fosters a calmer and more peaceful mind.
We are living in challenging times of overwhelming stress and modern-day anxiety caused by world events and the negative impact of excessive use of electronic devices, overstimulating our brains, we do not need to add any more life stressors to our daily routine. Coming home from work to an organized space is a great way to relax and rewind. When we let go of things and thoughts that no longer serve us, we improve our sense of peace and self. I am not talking about empty walls and shelves. I am talking about balance. Compulsive shopping can be directly related to overcompensating for something missing in our lives.
Minimalism is about intentional living. When we intentionally choose what adds value to our lives and release what doesn't, we naturally become more focused and less stressed. First, let's talk about anxiety and how it's linked to clutter. The definition of anxiety by the Mayo Clinic is as follows:
“Anxiety is a symptom of a stress response."
THE LINK BETWEEN ANXIETY AND CLUTTER
First, let's talk about anxiety and how it's linked to clutter. The Mayo Clinic defines anxiety as a symptom of a response to stress and high levels of cortisol. Cortisol which is defined by Cedars-Sinai Medical Center as: "A steroid hormone manufactured in the adrenal glands. Cortisol is responsible for maintaining constant blood pressure and blood glucose levels, regulating immune function and anti-inflammatory mechanisms, and dictating our fight-or-flight response."
When we experience high and constant levels of anxiety it directly affects our bodies. It impacts our mental and physical health in more ways than it should. Some life events are inevitable, but some are under our control, such as where we live, where we sleep and work. According to a study by UCLA anxiety is directly related to clutter, "researchers have long recognized that peoples’ experiences and perceptions of their everyday environments can inform their well-being. For example, the physical characteristics of living and workspaces, including features like crowding, clutter, noise, and artificial light, have been shown to affect mood and health in populations ranging from young children to senior citizens (e.g. Evans, 2006; Molony, McDonald & Palmisano-Mills, 2007)."
It's no surprise that parents of young children and teenagers may see their stress levels constantly rising while dealing with clutter and chaos. There are ways we can learn how to create clutter free spaces to avoid compromising our mental health.
HOW TO DECLUTTER AND DECREASE ANXIETY
You don't need to overwhelm yourself trying to reorganize, clean and declutter all at once. Enjoy the process and stay present. By changing your approach to life and setting more intentional goals, you will reap the benefits sooner than you think. Start by:
Prioritize the areas where you spend the most amount of time
Divide your items into 3 categories: donate, trash, keep
Declutter area by area, do not focus on the entire space
Recognize that decluttering can be emotional challenging
Listen to calming music while sorting an area
Reward yourself such as an outing with someone you enjoy
Respect your pace
Schedule regular decluttering time weekly or monthly.
Set up a timer for 15 minutes at a time
If decluttering feels overwhelming, seek help of a therapist
Fewer distractions may calm your nervous system and create more mental space for more creativity and mental energy. We feel less pressure to multitask when you don't have a million items on your daily to do list. That project at work which could result in a big promotion shouldn't be put aside because your bathroom counter looks disorganized.
SIMPLE WAYS TO START A MINIMALISM MINDSET
Write down the reasons why you want to simplify your life
Create at least one space free of any clutter
Set up daily time to pick up mess before bedtime
Plan your meals
Practice wise shopping, more of what is needed than wanted.
Avoid digital cluttering: excessive use of social media or phone
Make use of lists and calendar when planning your schedule
Invest in experiences rather than material items
Choose quality over quantity
Use the rule: One item in, one item out
Find your calm with breathing and relaxation exercises
Journal to create mental space for positive thinking
Track your budget
Minimalism is not a one-time event in our lives. It is a way of living. It's about daily awareness of what is important. It fosters self-awareness, a calm nervous system, resilience and emotional regulation. Your body will thank you.
Although minimalism can improve our mental health, sometimes the root cause of clutter lies beneath the mess. Seek professional help if you feel that anxiety is causing the cluttering instead of cluttering causing anxiety. Treating the root cause of a mental health challenge is always the first step towards healing.
Inhale ... and Exhale. You got this.
If you are experiencing a mental health crisis, always seek professional help immediately. Please call 911 or the suicide prevention lifeline at 988 or go to your local emergency room for immediate medical attention.
Be kind. Be brave. Be well.
Always with love,
HELPFUL LINKS
Breathing Deeper – Coping with Anxiety — Emerge Psychology Group - Mental Health Services in Chicago
American Psychological Association
National Suicide Prevention Lifeline - Call or text 988
Crisis Text Line - text HOME to 741741
DISCLAIMER
The content of these webpages and blogs and information provided is for general informational and educational purposes only and is not intended as a substitute for professional medical or mental health advice, diagnosis, or treatment. Always seek the advice of your qualified health provider with any questions you may have regarding a medical or mental health condition. Seek professional help immediately if you are experiencing a mental health crisis or any other medical condition.