 Taming Stress in the Body: How Clutter Keeps Us on Alert Guest Post Melinda Rathkopf, MD, MBA and Ashley Sewall, PhD May is Mental Health Awareness Month, a time to consider how mental well-being is shaped not only by our thoughts, but also by our environments.
This article launches a two-part series in honor of Mental Health Awareness Month, written by The Declutter Docs, Melinda Rathkopf, MD, MBA, and Ashley Sewall, PhD. Drawing on expertise in medicine, psychology, and human behavior (as well as their impressive experience in the organizing and productivity industry), the authors explore the growing body of research connecting our physical environments to physiological stress responses. In this blog post, they examine how clutter influences the nervous system and introduce organizing as a practical mind-body wellness tool—highlighting the power of small, consistent “micro-resets” instead of overwhelming overhauls. Cluttered spaces do more than look chaotic. They can keep the body in a steady state of low-grade stress. Decluttering can have the opposite effect by acting as a physiological reset, similar to the “micro-resets” described by Ashley Sewall, PhD. These brief, manageable actions help calm the nervous system without adding more overwhelm. Micro-resets help interrupt the stress loop, reduce cognitive load, restore a sense of control, and give the nervous system a quick signal of completion. While micro-resets are intentionally small and not overwhelming, their impact is often outsized relative to the effort. When the environment is contributing to a chronic stress signal, even small visible changes can meaningfully reduce that input. Without that explanation, some readers might assume the actions are too small to matter if the problem feels big or systemic. Understanding the biology behind this helps explain why organization is more than aesthetics—it is regulation. The Stress Response: Cortisol and the HPA Axis The body has an elegant alarm system designed for survival. When the brain perceives stress, it activates the hypothalamic–pituitary–adrenal (HPA) axis, leading to the release of cortisol. In the short term, cortisol
This response is adaptive in true danger. But when stress signals remain chronically activated, elevated cortisol has been associated with fatigue, sleep disturbance, impaired concentration, and inflammation. Research suggests that environments described as cluttered may be associated with altered cortisol patterns, particularly in women who perceive their homes as chaotic rather than restorative (Saxbe & Repetti, 2009). In other words, how we experience our environment may influence how our stress system behaves throughout the day. Clutter may not be a threat in the traditional sense, but visually overloaded environments can reinforce a sense of unfinished tasks and ongoing demand. Clutter and Cognitive Load Beyond stress hormones, clutter affects executive function. The brain’s prefrontal cortex has limited attentional bandwidth. Every visible object competes for processing. Studies in cognitive science show that visual clutter increases attentional demand and reduces task efficiency. When the environment constantly signals “unfinished business,” working memory becomes taxed. Over time, this cognitive load can contribute to:
For individuals with anxiety, ADHD, depression, or trauma histories, environmental overstimulation may have an amplified impact on nervous system regulation. The Nervous System: Stuck in “On” Mode When the sympathetic nervous system (the “fight or flight” system) remains activated, the parasympathetic system—the body’s “rest and digest” mode—has difficulty engaging. Organized environments may help reduce this background activation. Fewer visual cues can mean fewer stress signals competing for attention. While organization alone is not a treatment for mental health disorders, it can reduce environmental stress inputs that contribute to physiologic arousal. Professional organizers often observe that clients report feeling “lighter” or “grounded” after sessions. From a physiological standpoint, this aligns with reduced cognitive load and improved perceived control—both important components of stress regulation. Environment and Sleep Cortisol follows a natural daily rhythm: highest in the morning and gradually declining toward evening. Persistent stress can disrupt this pattern and interfere with sleep onset and quality. Sleep health experts emphasize that our environment plays a meaningful role in sleep regulation, including minimizing stimulation in the bedroom and creating cues for safety and rest. A clutter‑free sleep space may support the body’s natural evening wind‑down process and improve sleep latency and continuity (American Neuropsychiatric Association & National Sleep Foundation, 2025). Even small environmental resets before bed may reinforce the brain’s signal that the day is complete. Decluttering as a Body‑Friendly Wellness Tool Organization is not about perfection. It is about reducing unnecessary stress inputs. Research in environmental mental health consistently demonstrates that surrounding conditions influence psychological and physiological well-being (Nature Medicine, 2023). While most studies focus on urban design, noise, and green space, the principle extends inward: The spaces we inhabit shape our stress responses. Professional organizing can therefore be reframed as a supportive health behavior—one that helps lower background stress load and promote regulation. Small, consistent actions are often more sustainable than large overhauls. That is where micro‑resets become powerful. Micro–Reset Starters Counter Reset (60 seconds) Clear one visible surface. Notice whether your breathing slows once visual input decreases. Inbox Triage (5 minutes) Sort papers into three simple categories: act, file, discard. Reducing ambiguity reduces cognitive load. Nightly Close Reset your sleep area before bed. This supports the brain’s transition from task mode to rest mode. Light Shift In the morning, open blinds soon after waking to anchor your circadian rhythm and support alertness. In the evening, dim lights and shift to warm or red tones. Longer wavelengths (amber/red) suppress melatonin far less than blue or cool white light. Lower brightness matters as much as color—think bright days, dim warm nights. Consider a smart bulb for your bedside lamp so you can easily shift to a dim red setting about an hour before bed. The Bigger Picture Mental health is shaped by biology, psychology, relationships, and environment. While decluttering is not therapy, it can support nervous system regulation by reducing persistent environmental stress cues. During Mental Health Awareness Month, it is worth recognizing that productivity experts and professional organizers are not simply creating efficient schedules or tidying homes; they are helping clients build environments that support focus, rest, and resilience. Calm spaces create calm bodies. Calm bodies create clear minds. Additional Resources Brain-Based Conditions Specialist Certificate Organizing the Invisible: Women, ADHD, and Emotional Labor How Executive Function or ADHD Challenges Manifest in the Workplace (and How YOU Can Help) Household Management Specialist Certificate I Guess I Should Do It: Help Clients Deal with Ambiguity & Ambivalence Overcoming Overwhelm, Learn to Reflect, Refresh and Refocus References Saxbe, D. E., & Repetti, R. L. (2009). No place like home: Home tours correlate with daily patterns of mood and cortisol. Personality and Social Psychology Bulletin, 35(7), 898–912. Sewall, A. (2026). Microresets and nervous system regulation. Declutter Docs. https://www.declutterdocs.com/post/micro-resets-cleaning-without-the-burnout American Neuropsychiatric Association & National Sleep Foundation. (2025). Sleep health awareness statement. Journal of Neuropsychiatry and Clinical Neurosciences. Lederbogen, F., et al. (2023). Effects of urban living environments on mental health in adults. Nature Medicine. Meet the authors, Melinda Rathkopf, MD, MBA, and Ashley Sewall, PhD Melinda Rathkopf, MD, MBA is a physician, productivity and efficiency consultant, and professional organizer based in Atlanta. With an MD, MBA, and years of clinical experience including running her medical practice, she applies a structured, evidence-based approach to organization and efficiency. She is the co-founder of Declutter Docs, where she empowers clients to build streamlined, sustainable workflows to improve efficiency and reduce stress. Ashley Sewall, PhD is a researcher, editor, and organizer based in the Atlanta area. With a doctorate in Human Factors Psychology and more than a decade of experience studying human behavior, systems, and everyday environments, she brings a practical, people-centered lens to organizing and productivity. She is the co-founder of Declutter Docs, where she helps clients create more functional, supportive spaces with less overwhelm. declutterdocs.com linkedin.com/company/declutter-docs instagram.com/declutterdocs facebook.com/declutterdocs Comments are closed.
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