Have you ever noticed how a messy room can mirror the chaos in your personal life? It’s not just about aesthetics—a cluttered environment can weigh heavily on your mental well-being. Over time, the clutter around us tends to accumulate, both physically and mentally, making it hard to focus and feel at peace in the spaces we inhabit.
We sat down with Matthew Tritico, a program therapist and licensed professional counselor at Memorial Hermann, to learn how small, intentional changes can help transform both your space and how your mind functions.
Recognizing the Need to Pause
Before diving into decluttering, there’s an important step you need to take before you can start cleaning up: Recognize when you need to take a break. Often, your mind is so busy that you forget to slow down. But slowing down is important if you want to get your bearings. Tritico explains that there comes a point when you simply have to "rest" from the whirlwind of daily activities. “No matter how much you're doing or how much you have to do, eventually you need to allow yourself to pull over to regroup and refocus,” he explains.
Consider this reminder a friendly call to action—give yourself permission to pause and reset before you try to reorganize anything in your life, even if it’s only for a few minutes. Gaining clarity on your goals and purpose can only help you in the long run.
The key is to break down the process into small, manageable steps rather than attack it as a whole. For example, instead of trying to perform a full-scale deep clean of your space, set aside a small amount of time— 15 minutes each day—to focus on one area. You could use this time to clear off your desk, sort through files or organize your workspace. A small daily commitment makes the whole task far less daunting and gradually builds a habit of self-care. “If your environment is in a state that pleases you,” Tritico says, “you’re more likely to have a focused and positive mindset.”
Building a Consistent Decluttering Routine
Establishing a routine is essential to maintaining a tidy space. When you schedule something, you are signaling to yourself that the scheduled activity is a priority. As Tritico puts it, “making these moments for yourself is about making yourself a priority.”
With a consistent routine, you can establish a tidy space and taking the time to clean up bit by bit will become a natural extension of your day, helping you feel more focused and at ease. Not only will it make you feel more peaceful but completing those tasks will also give you an immediate sense of accomplishment.
But keep in mind that establishing a decluttering routine isn’t solely about removing items—it’s also about creating an environment that brings you happiness. Tritico advises surrounding yourself with items that spark joy and transform your home or office into a welcoming place that nurtures your well-being. These items could include a cherished photo of family and/or friends, a personal trinket from a past trip or artwork that inspires you. By slowly building your space with this strategy in mind, the rest of your environment will eventually follow suit.
Staying Accountable: The Power of Writing It Down
One practical tip to keep you on track with decluttering your space is to write your goals down. Whether you use a planner, sticky notes or your phone’s calendar, putting “pen-to-paper” transforms an abstract goal into a concrete commitment. Tritico observes that “writing it down makes you accountable by providing a visual reminder of what you need to do. And having that physical list where you’ve marked off items also demonstrates how far you’ve come.”
And although it is important to keep yourself accountable, it’s also important to embrace self-compassion throughout the process. Too often, we fall into the trap of self-criticism when things don’t progress as we expect them to. It’s important to spend time reviewing what’s left to do—but don’t forget to celebrate every little victory along the way.
Tritico emphasizes that it’s important to “let yourself off the hook so that you can take pride in the progress you’re making.” Embracing self-compassion reduces stress and will empower you to continue building healthy habits, even when the process isn’t flawless.
Decluttering can also serve as a gateway to a more holistic self-care routine. Imagine setting aside an hour each day, divided into segments that are dedicated to different activities: 20 minutes outside to enjoy some fresh air, 20 minutes to read or meditate and 20 minutes to engage in a creative pursuit like journaling or drawing. This balanced approach not only organizes your physical space but also nurtures your mental space, providing a sense of overall well-being that can carry you through the day or give your day a soft close.
Knowing When to Seek Professional Help
Sometimes, despite your best efforts, the clutter—both physical and mental—can feel too overwhelming to manage on your own. In these moments, seeking the support of a professional can be a crucial step toward success.
Tritico likens the guidance of a therapist to having a coach who helps you see measurable improvements over time. He compared it to making a “small 1% change” that, over time, leads to significant progress. If you find yourself stuck in old habits, struggling to break free, consider reaching out for professional support that can help guide you toward lasting change.
Taking the First Step
Decluttering your space and mind isn’t about a dramatic overnight overhaul. It’s about taking small, deliberate steps that will gradually lead you to a more organized, peaceful life. As Tritico stated, “It doesn't have to be January first; it could be today. Your attempt to do something different makes all the difference.”
So why not start now? Whether it’s spending 15 minutes clearing off your desk or taking a quiet walk to clear your head, everything counts. Embrace the process, celebrate your progress and enjoy the transformation that will come when you create a space where you can truly thrive.
