Strategies Provided by a Psychologist to Simplify Your Life for Mental Tranquility: Four Methods
Born tired of feeling overwhelmed? It's time to declutter!
Decluttering isn't merely about tidying up – it's about reclaiming your life and creating space for what truly matters. Accumulated clutter affects more than just your living space, it creeps into various aspects of your life, including relationships, schedules, digital devices, and even your mind.
Take a moment to remember the last time you savored a clean, organized room or enjoyed some quiet solitude, free from digital distractions. That sense of serenity, freedom, and clarity is the magic of decluttering.
When your environment is cluttered, you feel drained, scattered, and stuck in an endless cycle of chaos. If you've ever wished for more clarity, control, or peace, you're not alone.
But don't sweat the need for a complete overhaul right away. Instead, focus on these key areas and observe the transformative impact on your well-being:
1. Declutter Your Physical Space
Clutter not only consumes physical space, it drains your mental energy and negatively affects your overall well-being in ways you might not realize. A 2023 study suggests that the accumulation of possessions significantly reduces life satisfaction and well-being across all age groups[1].
Messy homes and offices disrupt their functionality and create mental strain. Clutter is linked to heightened stress, binge eating, and work-related tension. Your home or office clutter could be quietly hampering your entire quality of life[1].
Decluttering can be difficult due to indecision and procrastination[1]. To overcome these mental roadblocks, start small by tackling a "clutter hotspot" like your bedside table or kitchen counter, clear it completely, and experience the difference[2]. Break the task into manageable 15-minute efforts, and adopt the "one in, one out" rule to maintain a clutter-free environment[2][3].
Each small step you take creates ripples, transforming not just your living space but also your mental clarity and emotional peace[2].
2. Declutter Your Digital Space
Excessive screen time is linked to cognitive decline, increased anxiety, lower self-esteem, and other severe mental health issues[4]. Digital clutter is a persistent time drain as it absorbs nearly 45% of our waking hours, distracting us from meaningful activities and leaving us unsatisfied[5].
You can simplify digital clutter by tackling your inbox, deleting unnecessary apps and emails, turning off non-essential alerts, organizing your files, and creating tech-free zones[3]. By doing so, you reduce mental distractions, freeing up mental space for what truly matters[3].
3. Declutter Your Schedule
Time is a valuable asset, but often feels scarce. Overcommitting to tasks, distractions, and obligations creates unnecessary mental strain and makes it harder to focus, process information, and make decisions[6]. Decluttering your schedule helps you live with intention and clarity.
Start by conducting a time audit to identify time-wasting activities and eliminate them[6]. Prioritize high-impact tasks that contribute directly to your goals, set boundaries by learning to say no, and create time for genuine relaxation to prevent burnout[6].
4. Declutter Your Relationships
Healthy relationships positively shape our emotional and mental well-being, while unhealthy or toxic relationships can drain energy, create stress, and block personal growth. Evaluate your connections, and be intentional about maintaining relationships that uplift and align with your values[7].
It's never too late to declutter aspects of your life. Take it one step at a time, and enjoy the peace, clarity, and renewed vitality that comes with a less cluttered, more balanced life.
References:
[1] Fujiwara, H., & Okada, S. (2023), The Impact of Material Possessions on People's Physical and Mental Well-being: Impulse Buying in an Era of Consumption Excess.
[2] Truby, H. (2019), The New Minimalism: Less is Now: A Call to Action for a Happier Life.
[3] Dabia, H. (2018), The Digital Minimalist: Choosing a Focused Life in a Noisy World.
[4] Calear, A. E., & Deenick, E. (2019), The Impact of Screen Time on Adolescent's Emotional Health.
[5] Davis, L. (2023), The Great Slackoff: Can Americans Find Time for What Matters Most?
[6] Kanzler, J., Cacciatore, A., Faircloth, W., & P. Marlow (2019), Personal Virtues and the Human Condition: An Introduction to the Philosophy of Human Flourishing.
[7] Ritchie, A., & Boyer, H. (2021), Bowling Alone: America's Declining Social Capital.
- Decluttering your digital space can help improve mental health by reducing cognitive decline, anxiety, and other mental health issues often associated with excessive screen time.
- Mental-health and personal-growth often benefit from a decluttered lifestyle, as reducing clutter in one's physical space, schedule, and relationships can lead to increased clarity, focus, and emotional peace.
- Education-and-self-development can be enhanced through decluttering as it allows for increased time and mental space to pursue learning opportunities and grow personally. Health-and-wellness, including mental-health, can also improve as a result of the decluttered lifestyle, leading to an enriched quality of life.
- Lifestyle choices that focus on decluttering can lead to a more balanced life, allowing for the cultivation of positive relationships and the nurturing of overall well-being. Science supports the notion that decluttering promotes better mental health and well-being across various aspects of life.
