New Year, New Space: Why Decluttering is the Best Practice

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Decluttering for the New Year

This time of year, I love doing a massive, room-by-room purge of my home. There’s something deeply refreshing about starting the new year with a clean, organized space, free from the clutter that inevitably builds up over time. As I sort through closets, cabinets, and drawers, I ask myself three key questions:

  • “When was the last time I used this?”

  • “Have I ever used it?”

  • “Do I realistically think I’ll need it in the future?”

 Most of us can relate to the internal tug-of-war over whether to keep or toss an item. Maybe it’s the jeans we hope to fit into someday or a pile of random cords we save "just in case" they become useful. These "just in case" items pile up, filling our spaces and often becoming more of a burden than a benefit.

I was reminded of how differently people perceive clutter during an interaction with a friend. I used her “decorative” hand towels in the bathroom, only to discover they weren’t meant to be touched. The “real” towels, she explained, were stored in the cabinet below. It struck me how personal—and sometimes irrational—our attachments to items can be. What seemed like an ordinary towel to me held a special, untouchable status for her.


What Is Clutter?

By definition, clutter is “a crowded or confused mass or collection.” In practice, it can take many forms:

  • Physical Clutter: Overflowing closets, chaotic workspaces, or disorganized cars that make it hard to find what you need or enjoy your space.

  • Digital Clutter: An inbox flooded with unread emails or a desktop crammed with files, leading to procrastination or overwhelm.

  • Mental Clutter: Excessive, unnecessary thought spirals often tied to anxiety or ADHD. This type of clutter clouds decision-making and leaves you stuck in loops of overthinking.

How Does Clutter Impact Mental Health?

Humans are naturally wired to prefer organization and structure. A sense of safety comes from being able to predict outcomes and establish order. For example, consider two kindergarten classrooms: one led by a teacher with consistent routines and clear rules, and another by a teacher with a chaotic, unpredictable approach. Children in the structured classroom tend to display calmer, more cooperative behavior. Why? Predictability reduces uncertainty and stress, creating a sense of security.

Conversely, unpredictability can be unsettling. Anxiety, at its core, is often fear of the unknown. Clutter can evoke similar feelings of overwhelm. If it takes 45 minutes to locate a misplaced document or dig through a pile of clothes to find that one black shirt, frustration and stress can escalate quickly.

Why Do We Accumulate Clutter?

Several factors contribute to the buildup of clutter:

  • Emotional Attachment: Many of us keep items because they evoke happy memories or help us feel connected to loved ones. Letting go can feel like losing a piece of those experiences or relationships.

  • Scarcity Mindset: People who’ve experienced financial hardship may hold onto unnecessary items out of fear they’ll need them later and won’t have the means to replace them.

  • Consumerism: The rise of online shopping and social media marketing makes accumulating "stuff" easier than ever. The constant message of “everyone else has it, so you should too” can fuel excessive buying.

  • Trauma and Emotional Dysregulation: Periods of emotional turmoil—breakups, job loss, or untreated mental health issues—often manifest in our spaces. A chaotic mind can lead to a chaotic environment, which in turn exacerbates stress and overwhelm.

The Clutter-Mind Connection

Your physical environment often mirrors your mental state. A chaotic space can amplify feelings of stress, while an orderly space promotes calm and focus.

In a 2021 study conducted by researchers from the University of East London and the University of Sussex, it was found that a person’s home environment significantly impacts their well-being. Clutter was defined as objects that have lost their usefulness or meaning but continue to accumulate, disrupting the natural “ebb and flow” of daily life. Moreover, correlation and regression analyses revealed that home self-extension variables—particularly subjective clutter and the concept of psychological home—account for a substantial variance in overall well-being (Rogers & Hart, 2021).

Clutter can also strain relationships, especially for people sharing a space. In therapy, I’ve seen how conflicts over tidiness can compound other relationship stressors, such as communication issues, financial disagreements, or incompatible lifestyle needs. While clutter might seem like a trivial issue, its impact on mental health and relationships can be profound.

Tackling Clutter

Decluttering can feel overwhelming, but small steps and a mindset shift can make all the difference.

  • The “One In, One Out” Rule: For every new item you bring in, get rid of one you no longer use. Bought a new outfit? Donate something from your wardrobe. This rule helps maintain balance and encourages mindful consumption.

  • The KonMari Method: Marie Kondo’s approach involves categorizing possessions (e.g., clothes, books, miscellaneous items) and asking, “Does this spark joy or serve a meaningful purpose?” If it doesn’t, it’s time to let it go.

  • Set a Timer: Overwhelmed by a mountain of clutter? Set a timer for 20–30 minutes and focus on one small task, like sorting a pile of mail. Even a short, distraction-free session can build momentum and help you make noticeable progress.

  • Shift Your Mindset: Ask yourself if your possessions are adding value to your life or simply creating chaos. Consider whether they align with the person you want to become or are you being held hostage by them? For me, the moment I struggle to find something because of clutter is when I know it’s time for a purge.

Final Thoughts

Decluttering is a journey. It’s not about perfection but about progress. Be patient with yourself and take it one step—or junk drawer—at a time. Like building any habit, it takes consistency to rewire old behaviors.

This week, try tackling a small space—your pantry, a drawer, or even your phone’s photo gallery—and see how it feels to free it from unnecessary overflow. You might find the process surprisingly cathartic and energizing!

Happy New Year! I wish you well on your decluttering journey💛💛


Cristina Chinchilla, LCSW

Therapist at Untamed Journey

Presient of Phoenix Rise INitiative, a 501(c)(3) nonprofit to end human trafficking



Reference Citation


Rogers, C. J., & Hart, R. (2021). Home and the extended-self: Exploring associations between clutter and wellbeing. UEL School of Psychology, University of East London and School of Psychology, University of Sussex. https://www.sciencedirect.com/science/article/abs/pii/S0272494421000062#preview-section-abstract

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