Have you wondered how clutter affects your mental health and well-being? As a Professional Organizer for over 30 years who works with individuals challenged by disorganization, I have seen firsthand how clutter can negatively impact behaviors, self-esteem, and mental health. I’m about to share an insightful tool for assessing the impact of clutter on your life.

Recently, Melissa Tracey interviewed me for the Houselogic article, How Clutter Creates Stress and Anxiety: Strategies for Decluttering, and a podcast for The Housing Muse about the relationship between home clutter and its effect on mental health.

Many of my clients have mental health conditions, including anxiety, depression, and OCD. Clutter can worsen issues by increasing feelings of stress, anxiety, sadness, frustration, and overwhelm. While professional organizers can help with specific strategies to reduce clutter and increase organization, having the support of a mental health professional can be essential.

Mental Health Awareness Month

May is Mental Health Awareness Month. It began in 1949 to reduce the stigma around mental health conditions and provide awareness, support, and resources. The World Health Organization states:

• 1 in every 8 people, or 970 million people in the world, live with a mental disorder

• Anxiety and depressive disorders are the most common

• Mental disorders involve significant disturbances in thinking, emotional regulation, or behavior

• Most people do not have access to adequate care

Contact the National Alliance on Mental Illness (NAMI) for information, helplines, and support.

Self-Assessment Clutter Tool

The Clutter Quality of Life Scale (CQLS) was developed by Dr. Catherine Roster, Associate Professor at Anderson School of Management at the University of New Mexico, with help from volunteers from the Institute for Challenging Disorganization (ICD). Catherine is a dynamo, and I had the privilege of working with her on the ICD Board.

The CQLS is a self-assessment tool “designed to measure inward, or subjective, consequences of clutter from the individual’s perspective.” Clutter is defined as “an overabundance of possessions.”

The CQLS scale contains 18 statements about clutter, which a person rates from “1 = strongly disagree and 7 = strongly agree.” These statements reflect the level of negative consequences clutter has on four areas: your relationships, personal finances, the livability or functionality of your home and space, and feelings of anxiety, guilt, and depression. Here are a few examples from the assessment:

• Social impact: “I avoid having people come to my house because of the clutter.”

• Livability impact: “I have to be careful when walking through my home in order to avoid tripping over objects.”

• Financial impact: “I often buy things I already have because I don’t know where things are in my home.”

• Emotional impact: “I feel depressed by the clutter in my home.”

Click on the link to take the CQLS assessment.

“I feel depressed by the clutter in my home.”

— The Clutter Quality of Life Scale

Personal Impact of Clutter on Mental Health and Well-Being

Clutter shows up in many ways and can negatively affect your mental health and well-being. Here are a few examples of what you might experience:

• Your sink is always full of dishes, which makes it difficult to cook and eat nutritiously. It also affects your energy and health.

• Your bed is cluttered with clothing waiting to be cleaned or put away. You’re been unable to sleep there for weeks. As a result, your anxiety increases as your lack of sleep, energy levels, decision-making abilities, and mood suffer.

• Your papers are in piles on your kitchen counter. You can’t find the bill you know is due tomorrow. Your anxiety increases as you search for the bill. Hours later, you discover it buried in a pile in another room.

Have you noticed ways clutter affects mental health and well-being? I’d love to hear your thoughts. I invite you to join the conversation.

If you are struggling with clutter and mental health issues, don’t go it alone. Get the support you need from a Professional Organizer like me and a mental health provider.

Reach out and email me, Linda, at linda@ohsorganized.com, call 914-271-5673, or schedule a Discovery Call. Decluttering is possible, especially with support.

This is the newest release (v45) of the “What’s Interesting?” feature, with my latest finds that inform, educate, and relate to organizing and life balance. These unique, inspiring clutter discoveries reflect this month’s blog theme.

You are an intelligent, generous, and engaged group. I am deeply grateful for your ongoing presence, positive energy, and contributions to this community. I look forward to your participation and additions to the collection I’ve sourced.

What do you find interesting?

What’s Interesting? – 5 Best Clutter Discoveries

1. Interesting Workshop – Overwhelming Clutter

Do you feel stuck and overwhelmed by emotional and physical clutter? If you answered “yes,” you’re not alone. Help is here!

Join me, Linda Samuels, Professional Organizer, for an empowering workshop – How to Let That Sh*t Go on Thursday, June 6th, from 7:00-8:00 pm EDT.

Together, we’ll unleash your superpower and learn to let go of thoughts, time, and things that no longer serve you.

This one-hour Zoom workshop will teach you transformative strategies to spark immediate positive changes. Release the clutter holding you back and say hello to a happier, more organized you. Reserve your spot now!

2. Interesting Product – Card Clutter

One of the questions clients frequently ask me is,

“What should I do with all the cards I have received?”

Card recipients often feel guilty for letting them go, so they hold onto them for years or decades. However, they feel distressed by card clutter and the space they take.

Some cards aren’t as treasured. However, many are sentimental and meaningful, received by loved ones here and gone. So, how do you decide what to do?

Card Decluttering Process: 

• Gather your cards

• Keep your favorites, which include cherished hand-written messages or ones you especially enjoy

• Recycle the rest

What can you do with the keepers? You can contain them in a box. Or, there’s another fun way to make them a usable keepsake. Transform them into an 8” x 8” custom hardcover book with Cards by Artkive.

Check out the video describing their process.

3. Interesting Read – Communication Clutter

Are you overwhelmed by email, text, and other communication clutter? This deluge creates mind clutter, too. There have never been this many ways to communicate, and it’s a lot to sift through.

Smart Brevity–The Power of Saying More with Less by the co-creators of Axios and Politico said, “Never in the history of humanity have we vomited more words in more places with more velocity.”

As a verbal processor, I am guilty of using lots of words. However, this book inspires me to think about the impact and stress this has on others. It includes specific techniques for creating shorter, more robust communication for email, meetings, speeches, presentations, social media, and more. “Smart Brevity is a new way to think about creating, sharing, and consuming information in our cluttered, clanging digital world.”

Authors Jim VandeHei, Mike Allen, and Roy Schwartz created a nifty AI-powered Smart Brevity® test. Enter your text, and the tool scores how “smart, clear, and effective it is.”

Declutter your communication. Stop overexplaining. “We make people deduce what we’re trying to say instead of just blurting it out. Don’t be fancy-be effective.”

“Remove clutter that’s distracting you.”

— Linda Samuels, CPO-CD®, CVOP@

4. Interesting Resource – Textile Clutter

Do you have textile clutter and want to keep it out of the landfill? If so, you’re in luck. Retold Recycling has a solution for you. To date, they’ve diverted 150 tons of textiles from landfills.

Easy Recycling (Decluttering) Process:

• Gather your unwanted textiles, including fabric scraps, rags, stained, ripped, or unwanted clothing, linens, single socks, cotton face masks, and more.

• Do not include pillows or cushions.

• Order your Retold bag with a pre-paid label.

• Fill your bag and bring it to the post office.

• Retold will sort your goods and send them to thrift stores, donation centers, recyclers, resellers, and up-cyclers.

5. Interesting Thought – ‘Noise’ Clutter

When your spaces, calendars, and thoughts are filled with too much noise, it’s impossible to focus on what matters most. This is an excellent time of year to quiet things down. Remove clutter that’s distracting you. Let go of the unnecessary, and create space to invite in what you truly value.

Can you share one interesting, clutter-related discovery? Which of these resonates with you? I’d love to hear your thoughts and invite you to join the conversation.

Do you want help decluttering? If so, reach out anytime. Please email me, Linda, at linda@ohsorganized.com, call 914-271-5673, or schedule a Discovery Call. Letting go of clutter is possible, especially with support.

Proactive change is a fascinating thing. It’s the type of change you seek when you desire a shift in your life. You might have identified an area you want to improve, a behavior you want to stop, or a wish you want to manifest. You are ready for a transformation but may feel overwhelmed with where to begin or what to focus on. Change is possible through desire, small steps, and support.

This week, I attended the educationally stimulating ICD Virtual Conference, “Shining a Spotlight on ADHD.” There were three terrific speakers- Melanie Sobocinski, PhD, PCC, Sharon Saline, Psy.D, and Ari Tuckman, PsyD, MBA. They shared a wealth of information. I’m focusing on three ideas I learned about change that I thought would be especially helpful.

3 Useful Changes

1. Task Activation

Have you ever wondered why a task isn’t happening? In Melanie Sobocinski’s presentation, Mastering the ADHD Trifecta to Manage Task Salience, she said the key to activation hinges on using strategies in three areas:

• High Interest – May need to be boosted or toned down

• Urgency – Can be overused, but can be beneficial when used in small doses

• Other People – Can provide support, including focus and problem-solving, or can be an obstacle if it erodes the client’s autonomy

Task activation can be improved by understanding which elements are interfering. While Melanie shared excellent strategies for each area, there was one for High Interest that caught my attention.

To boost “Interest,” you can introduce novelty with a micro-change. Melanie shared a worksheet by Casey Dixon, PCC, who defines micro-change as “the smallest possible change you can make to have a task or solution feel new again.” These tiny changes will “catch your brain’s attention and help a task feel fresher and more rewarding, without creating utter chaos.”

Use Micro-Change to Introduce Novelty

• Try a new tool or resource, such as a new app.

• Change your location or placement of objects, like working at a coffee shop.

• Select a new color for writing with or on.

• Use a new sound for alarms.

• Adjust your position or lighting by walking during a call or switching the lighting intensity.

2. Confidence Formation

Have you ever felt nervous, anxious, or lacked confidence in social situations? Are you curious about one strategy that can change your experience? In Sharon Saline’s presentation, Strategies and Solutions for Social Anxiety in Neurodivergent Adults, she described social anxiety disorder as a “debilitating fear or judgment, humiliation, or rejection.” There can be a “disconnect between how a person actually appears to others and their own exaggerated perception of themselves.”

Sharon delved into Rejection Sensitive Dysphoria (RSD), Perfectionism, and Imposter Syndrome. One of the strategies she offered when discussing Imposter Syndrome was to develop and name your “inner ally.” Negative self-talk can run rampant. Call upon your inner ally to provide support, compassion, and belief when you’re feeling nervous, doubtful, or ruminating with unhelpful thoughts. Sharon calls her ally “Tina Trailblazer.” What name will you give yours? What words of support will they offer?

While I haven’t named my ally or identified her as such, I have relied this year on my 2024 motto to lift me when I run into a challenge. Her voice says, “You got this.” Those words help me get over myself and move forward with confidence. After learning about the inner ally concept, I feel inspired to give my ally a name.

“Yes starts the process of change; Yet keeps it going.”

— Sharon Saline, Psy.D.

3. Sleep Foundation

Do you get enough sleep? Is that an area of your life you want to change and improve? Ari Tucker’s presentation was ADHD Makes Sleep Worse – And We Probably All Need More Sleep. He said, “No one is bringing their A-game after a bad night of sleep.”  

Lack of sleep negatively impacts mood, efficiency, effectiveness, focus, and attention. Consider how you feel after good or bad sleep days. There are many solutions for sleep deprivation, which include establishing a consistent bedtime, limiting caffeine, minimizing kid and pet disruptions, or stopping naps. For more strategies, read Ari’s ADDitude article, 9 Sleep Deprivation Solutions for Adults with ADHD.

While there are numerous ways to address good sleep hygiene, Ari suggests focusing first on quantity. If you establish the ‘right’ number of sleep hours you need, the quality of your sleep will probably be fine. If the quantity of sleep is good and you’re still having sleep challenges, then it’s worth investigating your sleep quality. Talking with a doctor who can advise about any medical challenges affecting your sleep could be beneficial.

Small changes in your sleep habits can significantly improve your daily experience.  

“Partial progress is still progress.”

— Ari Tuckman, Psy.D.

Which ideas resonated with you? Are there areas of change you want to focus on? I’d love to hear your thoughts.

If you want guidance with the changes you desire, I’m here to help. Please email me at linda@ohsoorganized.com, call 914-271-5673, or click here to schedule a Discovery Call. Change is doable, especially with support.