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.

Spring is a fun time of year. It’s a welcome change from grayer winter days. I’m continually amazed by the new beautiful blooms appearing every day. The daffodils are starting to wilt as the tulips and lilacs are emerging. Growth radiates hope and possibilities as the landscape becomes greener and more colorful.

Lightening up and letting go are integral to the spring season. However, sometimes, the letting go process can feel overwhelming. You might be trying to decide what to let go of or are challenged with activating.

There are many ways to work through to the other side. One letting go strategy is so effective that I highly recommend trying it. I’ve used this myself and with clients, and it always works. I’m using this exact strategy now, which I’ll share.

Value of a Deadline

You might want to edit but are having difficulty beginning. Perhaps you want to declutter because guests will be visiting. Maybe you feel like your space is piled with stuff that you no longer want. Or, you’re thinking about downsizing and letting go of the excess. Your “why” is clear, but you’re procrastinating.

One of the best letting go strategies is to combine a deadline with accountability. For example, I have a donation pick-up scheduled this week with GreenDrop®. They are a nationwide resource that accepts donations through pick-up or drop-off locations. Knowing GreenDrop® will be here on a specific date incentivizes me to let go now. I’ve been filling bags and boxes of things I want to release. When I set the deadline, I gave myself enough time by factoring in my other commitments.

Here's the thing. Could I let go of even more? Sure! However, given the time I have to edit, I’m letting go of enough to make a difference. The good news is I can always schedule another pick-up when I’m ready to say goodbye to more.

Letting Go Questions

I often think about letting go. Sometimes, it’s about unhelpful thoughts or time challenges. Yet, right now, I’m focused more on editing the physical stuff- things like clothing, household wares, linens, books, cosmetics, or pantry items.

When decision-making, I ask letting go questions like:

• Has it overstayed its welcome?

• Does it fit?

• Do I still like it?

• Is it damaged beyond repair or even repair-worthy?

• Do I use or wear it anymore?

• Is it expired?

• Is it taking up space and no longer worth the real estate?

• Has it served its purpose?

• Is it necessary?

• Am I ready to say, “It’s been nice knowing you?”

“One of the best letting go strategies is to combine a deadline with accountability.”

— Linda Samuels, CPO-CD®, CVOP™

Do I ever get stuck? Of course. I expect it, but I don’t let that deter me. I focus first on the less challenging items. Then, I circle back to the trickier things and make a decision. I might keep those things a little longer or let them go. It’s a low-pressure, fluid process.

Do you use deadlines to facilitate letting go? What works for you? I’d love to hear your thoughts and invite you to join the conversation.

If you need help with letting go, reach out anytime. Please email me, Linda, at linda@ohsorganized.com, call 914-271-5673, or schedule a Discovery Call. Letting go is possible, especially with support.

When it comes to doing hard things, it’s helpful to have strategies that encourage you when you’re stuck. What happens when you don’t have tools to rely on? You can become overwhelmed, depressed, anxious, paralyzed, or give up altogether. Letting go can be challenging. However, with this one easy strategy, you can become an expert at releasing those things that no longer belong. Let me share some context before I explain the strategy.

I notice things that don't belong when walking around or traveling. They catch my eye. For example, I walked along the river the other day and saw a single blue glove on the ground. Maybe it dropped out of a coat pocket. It was out of place by itself on the ground. Another time, I visited a lovely garden. An empty plastic soda bottle protruded from this beautiful ancient stone lion’s mouth. You guessed it! The bottle was in the wrong place and should have been in the recycling bin instead.

Did you see the photo of neatly stacked sweaters? Can you tell they are in the microwave? These examples cue you to notice when things are out of place, which is the first part of the letting go strategy I will share with you.

Easy Letting Go Strategy

One of the simplest ways to let go is to notice the things that don’t belong. You can do this in any room, space, container, or area. When you identify what is in the wrong place, you can change the dynamic by letting go. There are three steps:

1. Awareness – Notice what is out of place. It could be:

• Something that accidentally was put in the wrong spot by you or someone in your household

• Something that was placed without thinking about if it belonged there

• Something that ‘temporarily’ was put in the wrong spot as a holding area and then remained there indefinitely

• Something that was randomly put into a cabinet, on a shelf, or in a closet to give the illusion of being clutter-free

2. Ask– Now that you see ‘it,’ you can’t unsee it. That’s a good thing. It’s decision-making time. These questions will help you figure out what to do next. Ask:

• Does this thing belong elsewhere?

• Does it belong elsewhere, but I don’t know where it should ‘live?’

• Do I want this anymore?

• Can I let it go?

“One of the simplest ways to let go is to notice the things that don’t belong.”

— Linda Samuels, CPO-CD®, CVOP™

 3. Act – You asked the questions, and now it’s time to take action.

• If it belongs elsewhere, route it to its home.

• If it belongs elsewhere, but you are still determining where it should go, remove it from its current spot and choose the best location to store it.

• If you no longer want it and are ready to let it go, donate, giveaway, sell, recycle, or trash it.

I hope you don’t have sweaters in your microwave or plastic bottles stored in a sculpture, but you most likely have things sitting in unhelpful spots. Quickly become a pro at letting go by noticing what’s out of place, deciding about it, and removing it from the current location.

What eases your letting go process? How can this letting go strategy work for you? I’d love to hear your thoughts and invite you to join the conversation.

If you need help letting go, I’m here to help. Please email me at linda@ohsorganized.com, call 914-271-5673, or schedule a Discovery Call. Letting go is possible, especially with support.

With new flowers and buds appearing daily, spring brings hope and encouragement. My clients are letting go and lightening up. However, they sometimes place obstacles that make the process more challenging. Those roadblocks appear as unhelpful thoughts.

Have you noticed the power of the words you say and think? Your messages can inspire action or inaction, trigger motivation or discouragement, and help or hinder the letting go process.

Suppose you have decades of old bills in filing cabinets, piled on shelves, or stored in boxes. You’re questioning whether to keep or release them. The internal struggle begins. They aren’t bothering anyone and have an established ‘home,’ but they are taking up space. You haven’t looked at them in years and will unlikely ever refer to them. They have no financial value or record-keeping significance, yet they sit. You remain undecided about their fate.

The debate about the documents will continue until you make a decision. You might choose to keep or shred them. But until you decide, the papers will occupy physical and emotional space. Their weight is felt. Sometimes, you hold on because you anticipate the potential effort required to edit and let go. Yet, it also takes energy not to decide.

Deciding to hold on instead of letting go is a valid action. You can stop investing your mental energy once you choose to keep or release. Remember that choosing to hold on is not the same as ignoring to make a decision.

“Your messages can help or hinder the letting go process. ”

— Linda Samuels, CPO-CD®, CVOP™

A Great Question When You’re Struggling to Let Go

I promised to share a great question when you’re struggling with decision-making. Your words have power, and semantics are potent. A slight tweak to how you pose a question can significantly affect the outcome. Inquiring in a particular way can make it more purposeful, encouraging, gentler, or less guilt-inducing.

A great question is the one that works best for you. The options below have similar meanings yet are phrased differently.

• Is it time to let it go?

• Is it time to put it down?

• Is it time to release it?

• Is it time to edit it?

• Is it time to reduce it?

• Is it time to move on?

• Is it time to let it be?

Which one resonates most with you? Which one will help you choose and act? I’d love to hear your thoughts and invite you to join the conversation.

If you need help letting go, I’m here to help. Please email me at linda@ohsorganized.com, call 914-271-5673, or schedule a Discovery Call. Letting go is possible, especially with support.