The Link Between Clutter, Low Energy, and Depression

Photo byMarj Bates

LivinLiving with depression can feel like a heavy weight on both the mind and body. The link between clutter, low energy, and depression can be a vicious cycle. Everyday tasks, like cleaning or organizing, can seem overwhelming.

Clutter doesn’t just make your environment feel chaotic—it can also sap your energy, worsen depression symptoms, and drain motivation. Let’s explore the connection between clutter, low energy, and depression and offer practical strategies for decluttering when energy and motivation are low.

There are different types of depression.

Common types of depression

• Major depression
  This can include signs of a depressed mood and loss of interest, at times lasting for 2 plus weeks, and interfere with normal routines.
• Persistent depressive disorder
  May be a long-term form of depression with empty feelings and sadness. Loss of interest in regular activities with loss of productivity. Some also feel hopeless and have a sense of failure.

Less common types of depression

Seasonal Affective Disorder
This generally is seasonal, with symptoms starting in the late fall and early winter and usually ending in the spring and summer.

Photo byMarj Bates

Psychosis
A severe form of depression can include confused thinking, delusions, and hallucinations.

Bipolar Disorder
This mental health condition is sometimes called manic depression and causes extreme mood swings.

How Clutter Affects Energy and Depression

Clutter Feeds Mental Overwhelm

A cluttered space can lead to mental overload, making it harder to think clearly and focus. I feel so stressed out in cluttered environments. It feels loud to me. When the environment feels chaotic, it can heighten feelings of helplessness and stress, leaving you emotionally drained.

Clutter Creates Avoidance Patterns

Depression can paralyze people and prevent them from even approaching small tasks. The sight of clutter can make it tempting to avoid cleaning or organizing altogether, leading to a cycle where clutter builds up and motivation dwindles further.

Clutter Blocks Rest and Recovery

Physical clutter can make spaces, like the bedroom, less conducive to rest. When relaxation areas are cluttered, it becomes harder to wind down, leading to poor sleep, which worsens low energy and depressive symptoms.

My den is where I go each night to relax. I only have a few things in this small room and nothing on the walls. This works for me. You have to find your happy place, not what works for others.

Emotional Clutter and Decision Fatigue

Depression can often make decision-making even harder if this is something you struggle with. Cluttered spaces present endless small decisions—what to keep, toss, or move—leading to decision fatigue, a common problem for people with depression.

Visual Clutter Triggers Fatigue

For people with depression, visual clutter can be exhausting to process. Seeing piles of papers, dishes, or clothes can signal unfinished tasks, reinforcing feelings of failure and guilt, and draining even more energy. When surrounded by clutter you are constantly reminded that you want to declutter and can't.

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How to Declutter in Low-Energy, Low-Motivation States

Professional Help

If you think you may have depression, talk to a healthcare provider, such as a primary care doctor, psychologist, or psychiatrist. Psychotherapy and medications have come a long way in treating depression. The National Institute for Mental Health offers excellent information.

Start with Tiny Tasks

Pick something small and manageable, like throwing away one expired item from the fridge or putting one book back on the shelf. Completing even small tasks builds momentum and helps restore a sense of accomplishment.

Focus on One Area at a Time

Choose one small area to focus on, I always suggest folks start with the kitchen junk drawer because we are seldom attached to the bits of this and that that accumulate in this drawer. It is the emotional attachment to clutter that slows us down.

Prioritize the Spaces that Matter Most

Begin with areas where clutter directly impacts your well-being, like the bedroom or workspace. Clearing these spaces first can improve sleep and reduce stress.

Use a “Done-for-Now” Mentality

Perfection isn’t the goal. Get things to a “good enough” state rather than striving for perfect organization. This approach removes pressure and allows you to focus on progress over perfection.

Set a Timer for 5-10 Minutes

Use a timer to limit decluttering sessions to 5 or 20 minutes or more if you like. You decide what time you can spare because you know your schedule better than anyone. Knowing you only need to declutter for a short time provides a sense of urgency and makes it easier to get started.

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Support System for Clutter, Low Energy, and Depression

Recruit Help if Needed

If the clutter feels too overwhelming to tackle alone, ask a friend or family member for help. Having someone by your side can provide emotional support and make the process more manageable.

Create a Donation Box

Keep a box for items you no longer need. As you come across things you’re ready to part with, place them in the box. Once it’s full, drop it off at a donation center or see the free Resource Guide. This gradual approach reduces decision fatigue.

By donating you are now supporting another person, maybe someone down on their luck. This too can help you feel better!

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I made you a free Resource Guide to show where to donate most things. Most of these charities are free and pick up at your home.

Celebrate Small Wins

Recognize your efforts, no matter how small. Completing even one small task—like clearing a corner or folding laundry—deserves acknowledgment and reinforces positive momentum. Pick a reward that you love. For me, depending on my mood and the weather, it is either a cookie or a walk with the dogs!

Breaking the Clutter-Depression Cycle

The cycle of clutter low energy and depression can feel difficult to break, especially when you are at your lowest and your energy and motivation are diminished.

A great new mantra to imbed in your head is 'Progress, not Perfection!' Baby steps will get you there! When you think you are not doing enough remind yourself of where you were before you started taking small steps.

By focusing on tiny, manageable tasks and creating an environment that nurtures rather than drains, you can begin to reclaim your space and energy. Decluttering has never been about perfection—it’s about creating a space that supports your well-being, even in tough times.

Decluttering can be a gentle form of self-care, and every small step counts. Be kind to yourself throughout the process. In fact, reward yourself mightily because you are doing this thing that used to hold you hostage!

Photo byMarj Bates

Marj Bates is a life long ridiculously organized declutter-er and artist. Less is more are words Marj lives by in everything she does except collecting dogs. “Dogs are like potato chips! Can’t have just one.” says Marj. Marj wonders if growing up with a fanatically clean Jewish mom means her decluttering and organizational skills are in her blood.

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