Step-by-Step Plan to Break Out of Clutter

Step-by-Step Plan to Break Out of Clutter

Step 1: Understand the Psychological Roots of Clutter

Before diving into physical decluttering, recognize that clutter is often a symptom, not just a cause.

Dr. Sherrie Bourg Carter, psychologist and author of "High-Octane Women: How Superachievers Can Avoid Burnout", notes: “Clutter bombards our minds with excessive stimuli... makes us feel anxious, helpless, and overwhelmed. She explains that clutter can be a sign of emotional overload, avoidance of decision-making, or even trauma.

If you have a history of PTSD, this disorganization may not be laziness—it can be part of your coping mechanism. Be gentle with yourself.

Step 2: Make a List of What Clutter Means to You

Journaling helps. Ask:

• What do I feel when I look at cluttered areas?
• What am I afraid to let go of?
• What purpose might this clutter be serving emotionally?
• 
  

Francine Jay, in "The Joy of Less", writes: “Our stuff has become a security blanket... It gives us a false sense of control.”

Step 3: Start Tiny – Create 'Clutter-Free Islands'

Begin with one small, manageable area:

• A nightstand.
• One drawer.
• A coffee table.

Celebrate small wins.

Gretchen Rubin, author of "Outer Order, Inner Calm", emphasizes:“By getting rid of things I don’t use, don’t need, or don’t love, I free my mind and energy for what I do care about.”

Step 4: Use a Trauma-Informed Decluttering Method

People with PTSD may feel overwhelmed by letting go. Use a “gentle release” approach.

Tools:

• The Four-Box Method: Keep, Donate, Trash, Not Sure.
• Time Boxing: 15-minute sessions only.
• The 5-Item Rule: Let go of just 5 items per day.

Dr. Julie de Azevedo Hanks, psychotherapist, notes in her trauma work:“Disorganization is often a trauma response... For trauma survivors, reclaiming physical space can be a way of slowly reclaiming a sense of agency.”

Step 5: Practice ‘Compassionate Clutter Conversations’ with Yourself

If PTSD, grief, or anxiety are present, speak kindly to yourself as you declutter:

• “I am not my clutter.”
• “It’s safe to let this go.”
• “Keeping this object doesn’t bring back the person I lost.”

Marie Kondo, in "The Life-Changing Magic of Tidying Up", encourages thanking objects before discarding them:“This allows you to let them go with gratitude, rather than guilt.”

Step 6: Anchor New Organizational Habits

Once space is cleared, avoid re-cluttering:

• Use baskets, labels, or clear bins.
• Everything gets a “home.”
• One-in, one-out rule.

James Clear, in "Atomic Habits", reminds us:“You do not rise to the level of your goals. You fall to the level of your systems.”

Step 7: Address the PTSD-Clutter Connection Directly (If Present)

Recommended Readings:

"The Body Keeps the Score" by Dr. Bessel van der Kolk explores how trauma affects the body and mind. Hoarding, disorganization, or clutter can reflect disrupted emotional regulation."It’s Not Always Depression" by Dr. Hilary Jacobs Hendel discusses “core emotions” and how emotional avoidance can manifest in habits like excessive saving or disorganization." If You Recognize These Signs:

• Clutter reflects a deep sense of unsafe.
• Decluttering causes emotional flashbacks.
• You’re avoiding entire rooms or closets.

👉 Consider these actions:

• Work with a trauma-informed therapist (look for IFS, EMDR, or somatic therapy experience).
• Pair therapy with practical home organization coaching.
• Be extra slow and forgiving with yourself.

🪴 Summary:

Your Clutter-Breakthrough Step Action Plan

1. Understand the emotional/trauma roots of clutter

2. Reflect on what clutter means emotionally

3. Start with tiny zones—create clutter-free islands

4. Use trauma-informed methods (4 boxes, time boxing)

5. Practice kind self-talk while decluttering

6. Anchor new habits with systems (not willpower)

7. If PTSD is involved, work with trauma-trained support

🕊️ The Clear View

Decluttering isn't just about stuff—it’s about healing. The goal isn't a Pinterest-perfect home but a space that supports your peace.

AI was utilized in editing this article.

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The image above is the same one used in a previous article on clutter. While many of the items in the above photo have gone to live a life elsewhere, some are still in my cupboards, and I still have a huge 'clearing' to do. This time, I am doing it with a plan that is more concretely emotionally-focused. This current article is helpful to you on your journey to more peace in your life.- Cynthia.