Here's why our natural instinct to gather is fueling modern-day stress

If you've been considering giving your home a deep clean, take this as your sign to start. We’re not talking about your weekly surface wipe or hasty vacuum either – we’re talking about clearing, cleaning and organising the piles of stuff that cause low-level panic every time you see them.

We all know our environments have a significant impact on our mental health, and messy spaces can make us feel everything from claustrophobia to, in extreme cases, depression.

That random drawer full of junk, the dusty shelves you’ve wanted to clean all year, the wardrobe you keep having to stuff clothing back into… these objects are a part of everyday life but also a constant cause of subconscious stress. We’re not saying this clutter will necessarily lead to or exacerbate severe mental health conditions, but there is evidence it increases negative emotions.

Researchers at UCLA’s Centre on Everyday Lives and Families (CELF) have identified a direct link between the stress hormone cortisol and clutter (or ‘a high density of household objects’). The American Psychiatric Association also found clutter heightened feelings of stress and anxiety among participants.

And the symptoms aren’t just psychological either. A further paper from the American Association for Nurse Anesthesiology suggests that people with messy homes are 77% more likely to have weight issues due to the negative interior monologue that living in clutter perpetuates.

It’s clear living in an unclean, jumbled environment affects us negatively, so why is it that we can’t seem to part with our stuff? Well, for that we need to go back to our primordial instincts.

The science of stuff

Accumulating ‘stuff’ is a primal human instinct – and one that we just can’t seem to let go of... Over the years, many scientists have theorised that our initial evolutionary instinct to store food, furs and all of those essential-for-survival things has simply turned into a need to keep everything and anything.

Dr Ian Hodder, Stanford Professor of Anthropology, told the Stanford Press: “We, as humans, depend on things in all sorts of ways, as tools to keep warm and gather food or as a way to show our social status. In my view, being dependent on things is what makes us human. We cannot be without things.”

We are intrinsically tied to our stuff, meaning parting with it is harder than simply ‘chucking it away’. As a species, we are still compelled to gather, but rather than this gathering fulfilling a fundamental need, our gathering (in a Western, 21st century world) is often unnecessary. We aren’t just buying essential groceries or warm clothing, we’re buying excessive decorative items and unneeded accessories. This need to buy without purpose leaves us feeling stressed, unable to focus and unsatisfied.

Leading decluttering coach and author, Juliet Landau-Pope of JLP Coach explains how consumerism plays (or arguably preys) on this instinct.

“In our fast-paced consumer society, we are under constant pressure to buy, to collect and to acquire, so we accumulate more and more things. But we don’t learn to let go.

“Similarly, we struggle with never-ending to-do lists, so our time becomes as cluttered as the space in which we live and work. All this leads to a state of overwhelm which is harmful to physical and emotional wellbeing.”

The world of influence marketing and social media convinces us we constantly need more stuff, while also telling us to declutter. These opposing, incessant views leave us feeling overwhelmed and exhausted – two emotions known for causing mental health issues among people of all ages.

@livekindly Replying to @cletusbobetus_ Does anyone need this much stuff? 🤔 Massive collections like these may be seen as “life goals” to some, but in reality this type of overconsumption is destroying the planet. #overconsumption #makeup #collection #haul #sustainability #sustainableliving #ecofriendly #shopping #candles #blanket #crueltyfree ♬ BACK2BACK - STRLGHT & ROONIN

Clutter Vs Concentration

So we know it’s not our fault, but what does all this unnecessary stuff do to our brains and how does it affect us in day-to-day life? Many studies have shown a direct correlation between clutter and concentration.

A study from Princeton University supports this theory, claiming physical clutter diverts our attention and compromises our ability to concentrate. Dr Sabine Kastner, professor and Scientific Director of Princeton’s neuroimaging facility, went on to test these claims.

In her scientific study, subjects were asked to focus on one object while introducing another object into their visual field. Using a functional magnetic resonance imaging (fMRI) machine, Kastner detected a fuzzy version of that second object in the brain scan, despite the subject focusing solely on the object that was asked of them.

The results showed our brains are constantly competing with a ‘push’ toward the object we’re focusing on and a ‘pull’ from other objects competing for attention. The more objects in our visual field (AKA the clutter we have in our homes), the harder our brains have to work to filter them out. This push and pull is tiring work, and overtime reduces our ability to both function effectively and concentrate.

This constant push and pull is a major contributor to our cognitive overload. Cluttered homes are overstimulating, causing your brain to be in a constant state of stress about what you prioritise first.

For example, you return from work knowing you want to cook dinner, then watch TV. However, the pile of shoes and recycling bags in the hallway, which have been there for weeks, create an instant stress reaction, before you’ve even got to the kitchen or living room. The tasks of feeding yourself and relaxing have direct competition with clearing the shoes and taking out the bags.

You may not even realise you’re doing it, but that consistent distraction (much like the pull Dr Kastner found) is increasing your risk of feeling anxious, stressed or even depressed. Dr Deborah Lee from Dr Fox Online Pharmacy explains how living amongst clutter can trigger our instinctual ‘fight or flight’ response.

“Living in clutter, dirt and disarray increases the level of the stress hormone, cortisol. The ‘fight, fright and flight’ system is activated – this causes a fast heart rate, rapid breathing, sweating and feeling anxious and nervous.

“Stress causes dangerous chronic inflammation. It is linked to emotional distress, which can lead to poor sleep, insomnia, overeating and obesity. When our home is clean and tidy, much stress is alleviated and our quality of life, including our mental health, is much improved.”

Interestingly, a 2009 study by Saxbe, D. E., & Repetti, R. found untidy homes impact women more than men. They analyzed the language used by 60 dual-income spouses when they described areas of their home during a self-guided tour.

They found women with higher stressful home scores had increased depressed mood over the course of the day, whereas women with higher restorative home scores had decreased depressed mood over the day.

They also found the men used less stressful language when explaining their homes, meaning they were overall less affected by the state of their space. This suggests that, despite living in the same environment, the women found the clutter much more stressful than their male partners. 

Arguably, women find the clutter in their homes more stressful as they are more likely the ones to clean it up. Gender expert and author of Equal Partners: Improving Gender Equality at Home Kate Mangino found that in different-sex relationships, women do around 65% of the physical household work.

The burden of seeing the clutter, and knowing they’ll be the ones to tidy it, means women are proportionally more likely to emotionally suffer from their environments.

The therapy of cleaning

Just as a messy space can negatively affect your mental health, a clean space can positively impact you. Some people even find it has therapeutic purposes. Currys conducted a study of over 2,000 people across the UK and found 64% of people say cleaning and organising helps them relieve their stress. 42% of respondents said they actually enjoy doing household chores!

There are many reasons people find joy in the mundane chores of life. One is the comfort routine can bring, another is the satisfaction of seeing a project finished, and some find the process itself quite soothing.

The physical motion of cleaning or chucking away (metaphorically a clean slate in our minds) creates a kind of meditative state. It allows us to focus on a meaningful task, forgetting the millions of other things going on around us and quieting our internal monologue.

89% of respondents admit that a clean home positively impacts their mood

- Currys, 2025 study

It doesn’t just have mental benefits either. Dr Naheed Ali explains how the physical movement required during cleaning and decluttering has both physical and psychological benefits.

“Movement gets the body going, even in a small way, and that releases endorphins. I’ve noticed that when people start cleaning, even if it’s just a quick reset of their space, they often feel more productive and clear-headed. That’s no coincidence.”

He goes on to explain: “The nervous system responds to structure and order, and cleaning provides both. In my experience, small, mindful cleaning habits can make a significant difference for those dealing with stress or anxiety. It gives them something tangible to focus on, something within their control, and that alone helps regulate emotions.”

Similarly, Dr Deborah Lee explains: “We know from research studies that doing regular housework is linked to improved mental and physical health. Housework is an important form of physical exercise.

“This is classed as moderate-vigorous intensity exercise – as is weight training! Those who only do low levels of housework have a 60% increased mortality risk in comparison to those who do higher amounts.”

Getting the balance right

Of course, it’s important to note that cluttered homes can be a direct result of ongoing mental health conditions, not the other way around. Those with ADHD, OCD, major depressive disorder may find it difficult to focus or organise, causing their homes to become unmanageable. If this is something you’re struggling with, it’s important not to blame yourself and seek professional, medical help. It’s not your fault.

Similarly, not all clutter is bad! The strive for perfectionism within our homes (those endless spotless houses on TikTok or never-ending organisational videos) can be equally unhealthy. Your home is your safe space, and if certain objects bring you joy, that is all that matters.

Decluttering and deep cleaning are all about identifying which objects are having a negative impact and taking small daily steps to change them. As Juliet says: “Everything, I believe, comes into your life for a reason, but that doesn’t mean you have to hold onto it forever. It is so important to be kind to yourself when sorting your stuff as it can be both daunting and draining, particularly when going it alone.”

Starting the process: decluttering

We asked Juliet for her top tips for starting the decluttering process.

“My advice is to set positive goals, focus on what you want to gain from the process – space, order, clarity, freedom. Take it step by step, celebrate your progress and don’t be afraid to ask for help. The results will be truly transformative, not just for your surroundings but for your mind, body and soul.”

Debora Robertson, author of the book Declutter (Kyle Books) transformed her own life by decluttering. She highlights that it is normal to feel overwhelmed by the prospect of decluttering and hopes to help and encourage others to start the process with some simple techniques and tips.

“I recommend going for it in bursts, so you can dive in with as much energy as you can muster. Fifteen minutes is all you need – set the task of ditching 15 things in that time,” she says

“Another trick of mine is to hang a tote bag on every door and put things you don’t need or love into them as you potter around the house. At the end of each week, sort into rubbish, recycle and donate piles.”

“You can extend the same decluttering methods to all spheres of your life”

Finishing the process: cleaning

When tackling cleaning, Dr Naheed Ali explains: “I’ve worked with plenty of people who feel overwhelmed by the very thought of cleaning, and the key is to start small. One task, one shelf, even just a few minutes.

“I had a patient who started with five-minute resets before bed—wiping down surfaces, putting things away, resetting the space. That small habit ended up improving their sleep because they weren’t waking up to a chaotic environment. These little things add up.”

Breaking cleaning down into manageable steps will help you to avoid overwhelm and stress. Pick tasks you can easily complete and work your way up to larger tasks. Importantly, don’t give yourself too much to do. We don’t want the process of cleaning and decluttering to cause you more stress than your current home does!

There’s also a school of thought which supports this gentle approach. ‘Slow cleaning’ is a concept that combines the practicalities of cleaning with mindfulness, creating an enjoyable process. Catrin Davies, Senior Product Manager at Hoover SDA suggests turning cleaning into a meditative practice by focusing on your movements, breathing, and the sensations of cleaning.

“For instance, while wiping surfaces, pay attention to the texture and the transformation as dirt is removed. This can help reduce stress and make the experience more fulfilling,” she says.

In our fast-paced world, slow cleaning is a fresh approach, allowing us to take our time and engage in each task thoroughly. As Catrin explains: “It’s about creating a calming routine rather than treating cleaning as a chore.”

Your deep clean checklist

Now you know the benefits of decluttering your space, we’ve created a handy checklist for you to use when it comes to cleaning. Take it step by step, focusing on one room and tackling one aspect of our list below every day (or every week, every month, whatever works for you). Before you know it, your space and mind will both be clear!

Entire home

•   Clean windows and mirrors
•   Dust furniture
•   Vacuum, including under all the furniture
•   Mop hard floors
•   Wipe doors and door knobs
•   Dust light fittings
•   Wipe light switches
•   Dust and wipe skirting boards
•   Shampoo carpets and rugs
•   Wash or spot-clean curtains

Bedrooms

• Vacuum mattress and turn
• Clean bedding including protector sheets and covers
• Clean out drawers and wardrobes, vacuum inside
• Wash pillows and duvets

Bathroom

• Go through cabinets and throw away anything that’s expired
• Wash walls
• Clean and disinfect the toilet, sink, bath and shower
• Clean accessories such as toothbrush holder
• Shine taps
• Clean grouting and reseal if needed
• Wash shower curtain or clean shower screen

Kitchen

• Go through cupboards, fridge and freezer and get rid of any out-of-date food
• Clean the oven and microwave
• Clean grouting and reseal if needed
• Clean cupboards and units inside and out – don’t forget the tops!
• Wipe baseboards
• Clean and disinfect sink
• Clean and reorganise the fridge and freezer
• Defrost freezer
• Shine taps
• Get crumbs out of the toaster
• Clean and descale the kettle
• Clean the extractor fan filter
• Clean and disinfect bins

Living room

• Vacuum sofas and remove any stains
• Clean the curtains or blinds
• Clean the TV, with particular attention to the screen
• Dust book spines and tops
• Dust picture frames
• Vacuum picture rails

Hall and entryway

• Shake out and vacuum doormats
• Wipe walls
• Wipe down the front door, cleaning any glass panels
• Clean and disinfect door knobs and letterbox
• Wipe down storage cupboards

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