4 Ways To 'Declutter' Your Life For Improved Well-Being

Decluttering is far more than just a physical tidy-up. Here's how you can declutter any aspect of your life that might be overwhelming you.

By Mark Travers, Ph.D. | January 30, 2025

Decluttering isn't just about tidying up—it's about reclaiming your life and creating space for what truly matters. Think about the last time you walked into a clean, organized room or turned off all your notifications and just breathed. That sense of lightness, freedom and calm? That's the power of decluttering.

But clutter isn't limited to messy desks or overflowing closets. It sneaks into your relationships, your schedule, your devices—even your mind. Suddenly, you're juggling more than you can handle, feeling scattered, stressed and stuck in a cycle that never seems to end.

If you've ever wished for a little more clarity, a little more control or just a little more peace, you're not alone. The good news is that you don't need to overhaul your entire life overnight to feel the benefits.

Focusing on decluttering these four key areas of life can have a transformative impact on your mind, body and soul.

1. Declutter Your Physical Space

Clutter doesn't just take up space in your home—it drains your mental energy and impacts your overall well-being far more than you might realize. A 2023 study suggests that the overaccumulation of possessions significantly lowers life satisfaction and well-being across all age groups, from university students to older adults.

Clutter disrupts the livability of your space, reducing its functionality and creating mental strain. It's more than just an inconvenience—researchers highlight how it's linked to heightened stress, binge eating and even work-related tension. In fact, your home or office clutter could be quietly bringing down your entire quality of life.

So, what makes decluttering so difficult? The study points to indecision and procrastination as key barriers. Hesitation to initiate tasks, often fueled by the overwhelming nature of clutter, leads to avoidance. However, taking small, actionable steps can help you overcome these mental roadblocks.

Here are some steps to get started today:

• Begin with a "clutter hotspot." Choose a small, high-impact area like your bedside table or kitchen counter. Clear it completely and experience the difference.
• Break it into 15-minute tasks. Set a timer and focus on decluttering one drawer, shelf or corner at a time. Small wins quickly add up.
• Adopt the "one in, one out" rule. If you're looking to significantly declutter your space, for every new item you bring in, let go of one you no longer need.
• Ask, "Does this serve me?" If an item doesn't add value or joy, it's time to part ways guilt-free.

Each small step you take creates ripples, transforming not just your physical environment but also your mental clarity and emotional peace. Start small, and watch how even tiny changes can make a big difference to your mood.

2. Declutter Your Digital Space

In our hyperconnected world, digital clutter is an invisible but persistent drain on our mental capacity and emotional well-being. According to a 2019 study from the International Journal of Mental Health and Addiction, excessive screen time—defined as anything beyond two to three hours a day—is linked to cognitive decline, increased anxiety, lower self-esteem and other severe mental health issues.

Digital clutter is also a time drain—it takes up nearly 45% of our waking hours and distracts us from meaningful activities, leaving us feeling dissatisfied. According to a 2023 survey, an average American spends over seven hours a day on screens, rewiring us for instant gratification and making it harder to enjoy deeper, more fulfilling experiences off-screen.

Decluttering your digital space is simpler than it seems. Here's how to start:

• Tackle your inbox. Spend 10-15 minutes daily unsubscribing from unnecessary emails and deleting outdated messages.
• Review your apps. Delete any apps you haven't used in the past three months to free up both digital and mental space.
• Limit notifications. Turn off non-essential alerts to reduce constant distractions and regain control of your attention.
• Organize your files. Create folders for work, personal and miscellaneous files and sort documents into these categories.
• Create tech-free zones. Make spaces like your bedroom or dining table completely screen-free to set healthy boundaries.
• Set time limits. Use app timers or digital wellbeing tools to cap your daily screen time on social media and other non-essential apps.

By decluttering your digital space, you free your mind from constant distractions, creating room for clarity, focus and what truly matters—your time.

3. Declutter Your Schedule

Time is one of the most precious resources we have, and so often, it feels like there's never enough. A cluttered schedule—filled with unnecessary tasks, distractions and overcommitments—can drain your mental energy and leave you feeling overwhelmed.

Like a cluttered workspace, an overcrowded calendar makes it harder to focus, process information and make sound decisions. Research published in Personality and Social Psychology Bulletin found that individuals who describe their homes as cluttered or "unfinished" exhibit higher cortisol levels and report elevated depressed mood throughout the day. The same principle applies to how we manage our time.

When we overbook ourselves or fail to prioritize, the mental strain accumulates, leaving us less effective and more stressed. The mental load of juggling too many tasks can lead to procrastination, indecision and even burnout. However, just like decluttering your physical space, organizing your time can create clarity, focus and a sense of calm.

Here are some steps to reclaim your time:

• Conduct a time audit. Spend a week tracking your activities to identify and eliminate time-wasting tasks or commitments that don't align with your priorities.
• Focus on what matters. Prioritize high-impact tasks that contribute directly to your goals, leaving less essential activities for later.
• Learn to say no. Set boundaries by declining non-essential commitments, freeing up time for what truly matters to you.
• Group similar tasks. Group related activities, like responding to emails or running errands, into one block of time to save time and mental energy.
• Schedule regular breaks. Weave in downtime to recharge, preventing burnout and maintaining long-term productivity.

Ultimately, a well-organized calendar reflects a well-organized mind, helping you live with intention and clarity.

4. Declutter Your Relationships

Our relationships profoundly shape our mental and emotional well-being. Just like physical clutter, unhealthy or draining relationships can sap your energy, create stress and block your personal growth. The start of the year is the perfect time to reflect on your connections and assess which ones align with your values, and which ones might be holding you back.

Here are some questions to help you evaluate relationship clutter:

1. How does this relationship make me feel? Reflect on whether interactions leave you feeling supported and joyful or drained and frustrated. Emotional responses are key indicators of whether a relationship enhances or detracts from your well-being.
2. Is there mutual effort and reciprocity? Healthy relationships thrive on balance. If you're always the one initiating, compromising or supporting, it may signal an unhealthy dynamic. Relationships built on mutual effort are emotionally resilient and fulfilling.
3. Can I communicate openly and honestly? Authentic relationships are grounded in trust and open communication. If you feel unable to express yourself freely, the connection may lack the emotional safety you need.
4. Are my boundaries respected? Boundaries protect your emotional and mental well-being. If someone consistently disregards your limits, it may be time to re-evaluate their role in your life.

To declutter your relationships, start by limiting time with individuals who consistently bring negativity or drain your energy. Instead, invest in meaningful connections that uplift, inspire and align with your values. For relationships worth salvaging, have open and honest conversations to address issues and work toward mutual understanding.

Finally, make space for solitude, as it's essential for recharging and reflecting on what you truly need from your connections. This approach ensures that your relationships contribute positively to your emotional well-being and personal growth.

Remember, decluttering is not a one-time event but a continuous practice of reflection and realignment. Start small, and don't rush the process. With each drawer empty, each notification you silence or each relationship you evaluate, you're not just simplifying your life—you're transforming your mental and emotional well-being.

How attached are you to your digital clutter? Take this science-backed test to find out: Digital Hoarding Questionnaire

A similar version of this article can also be found on Forbes.com, here, and on PsychologyToday.com, here.