Will spring cleaning help your wellbeing? The psychology of decluttering

Selina, a 42-year-old mother from Perth, finds herself stuck in a cycle of accumulation and avoidance when it comes to decluttering. Her garage holds a unicycle she’s never ridden, a symbol of the emotional ties people often form with their possessions. Despite her aspirations toward minimalism, Selina admits she leans more toward maximalism in practice. As someone with ADHD, she describes how visual clutter triggers feelings of stress. Yet, the challenge goes beyond mere aesthetics, her tendency to avoid tasks makes starting the decluttering process difficult, leading to a sense of overwhelm and shame. Earlier this year, the weight of accumulated clutter reached a breaking point, driven by changing life priorities and the demands of parenting. This moment sparked a deeper reflection on her relationship with material possessions and the barriers preventing her from letting go. Decluttering is not simply a task, it’s a psychological journey shaped by memory, identity, and habit. According to Melissa Norberg, a psychology professor at Macquarie University, objects often carry deep personal significance. They can evoke cherished memories or reflect aspects of one’s self. “You’re going through your stuff, and then you’re like, ‘Oh, I remember when I bought this, or I remember when I used to wear this, or it jogs this memory I have,’” Norberg explains. These connections make parting with belongings emotionally complex. Additionally, the act of decluttering can easily become a distraction. One might become lost in recollection rather than action, or face the sheer volume of items and lose sight of the goal. For Selina, the struggle is compounded by both internal resistance and external expectations. While she seeks order for personal reasons, societal pressures to maintain a tidy home add another layer of complexity. The cultural phenomenon known as "spring cleaning" has evolved beyond its traditional roots in religious observances. Today, it is increasingly linked to the broader movement of organizing and simplifying one’s space as the weather improves. Social media platforms further fuel this trend, promoting minimalism and specific methods like the Marie Kondo technique, which encourages keeping only items that "spark joy." For some individuals, decluttering leads to a sense of relief and clarity. Jessica Grisham, a psychology professor at UNSW Sydney who specializes in obsessive-compulsive disorder and hoarding, notes that resolving clutter can be liberating, especially for those overwhelmed by disorganization. However, the pursuit of perfection in minimalism can backfire. Grisham warns that the idealized portrayal of a perfectly tidy home on social media can create additional stress. When people fail to meet these unrealistic standards, they may experience guilt or self-criticism, reinforcing negative emotions instead of fostering well-being. The association between cleanliness and morality is another factor influencing perceptions of clutter. Grisham highlights how minimalism and tidiness are sometimes equated with personal value, suggesting that a clutter-free environment reflects a more desirable character. This mindset, however, is problematic. It can place undue pressure on individuals to conform to certain ideals, potentially exacerbating anxiety or dissatisfaction. Rather than viewing decluttering as a moral imperative, Grisham advocates for a more flexible approach, one that acknowledges the complexity of human behavior and the diversity of personal preferences. While clutter is often a matter of individual taste, there are instances where it signals underlying challenges. Norberg, who also studies hoarding disorder, points out that excessive accumulation can be linked to mental health concerns. Clutter may serve as a coping mechanism or a symptom of conditions like depression or anxiety. In such cases, addressing the root causes is essential, not merely focusing on the physical environment. Understanding the psychological dimensions of clutter helps differentiate between routine organization efforts and situations requiring professional support. For Selina, the path forward involves reconciling her desire for simplicity with the reality of her habits and emotional attachments. She recognizes the need to confront her avoidance tendencies and explore strategies that align with her unique circumstances. Whether through gradual steps, mindfulness practices, or seeking guidance, the journey toward a more balanced relationship with possessions remains ongoing. Ultimately, the key lies in recognizing that decluttering is not about achieving an ideal state but about cultivating a sustainable, meaningful connection with one’s surroundings.