Why We Don’t Get Rid of Stuff and How It’s Affecting Us

Clutter is more than just a minor inconvenience. It’s become a silent stressor, contributing to higher anxiety levels, impaired focus, and even physical health issues. Despite these effects, getting rid of our accumulated possessions is often easier said than done. Let’s dive into the psychological roots of clutter, recent research insights, and practical ways to take control.

The Hidden Costs of Clutter: Mental Health and Beyond

For many, the COVID-19 pandemic put a spotlight on the spaces we live in, intensifying our awareness of the “stuff” surrounding us. Post-pandemic life hasn’t reduced this, with overconsumption still very much part of the culture.

The Mental Toll

A 2023 study by UCLA found that cluttered environments are linked to elevated cortisol levels, the body's primary stress hormone. When our spaces are filled with things we don’t need, it creates visual “noise” that our brain struggles to ignore. The result? Increased stress, fatigue, and a general feeling of being overwhelmed.

Additionally, a 2024 review from Princeton University revealed that a cluttered home reduces cognitive processing and focus, suggesting that our possessions may be affecting not just our mood but also our productivity.

Environmental and Societal Trends

Interestingly, clutter has evolved alongside American culture. A recent survey from Pew Research Center (2024) shows a shift toward minimalism, with over a third of Americans expressing a desire to own less. However, with the rise of e-commerce, impulsive buying habits are harder to control. According to a 2023 report by the American Psychological Association, online shopping has made it incredibly easy to acquire items quickly, compounding the issue of overconsumption.

Why We Hold On: Psychological Attachments to Stuff

It’s one thing to recognize that clutter is stressful, but why is it so hard to get rid of? Experts agree that our brains are hardwired to accumulate.

The Role of Dopamine

Psychiatrist Dr. Jessica Beachkofsky explains that shopping triggers a dopamine release, giving us a temporary “high” that’s deeply rooted in our survival instincts. While these dopamine bursts once helped motivate essential actions (like gathering food), today, they encourage repetitive buying. Unfortunately, this “shopper’s high” is fleeting, and the satisfaction diminishes with each purchase. I have a list of stuff I buy when I feel the need to shop – hi-polymer pencil erasers, organic un-popped popcorn, cat treats, dental picks, etc. What do these items have in common? They are inexpensive, I use them a lot and they satisfy my need to shop. Keeping a ‘Go To’ list of affordable, frequently used items can help control shopping impulses without adding unnecessary clutter.

Our Belongings and Self-Identity

Another psychological barrier is the emotional attachment we form with items. Research shows that our brains activate the same regions associated with self-identity when we see objects we own. Dr. Michael Kane from the Indiana Center for Recovery explains, “Our possessions become extensions of who we are, and letting go can feel like losing a part of ourselves.”

Practical Steps to Declutter and Reclaim Your Space

Knowing why we hold onto items is important, but actionable steps can make a tangible difference. Here are strategies backed by research to help you tackle clutter mindfully.

1. The “One-In, One-Out” Rule

• Tip: For every new item brought into your home, make it a habit to donate or discard one that’s no longer needed. This helps prevent accumulation and can also bring a sense of balance.
• Insight: Research shows that simple, consistent actions like this are more effective overall than large one-time purges.

2. Try a “10-Minute Declutter” Each Day

• Tip: Set aside just 10 minutes daily to focus on one area, such as a drawer, shelf, or countertop. This quick, manageable task reduces the overwhelm of large cleanouts.
• Insight: Behavioral science suggests that breaking tasks into smaller, timed intervals is key to habit-building, helping you make consistent progress.

3. Limit Sentimental Items to a “Memory Box”

• Tip: Create a dedicated box for sentimental items and set a physical limit. This allows you to keep cherished memories while controlling the amount of space they take up.
• Insight: By confining these items to a single area, you’re able to enjoy their significance without letting sentimentality lead to excessive clutter.

4. Digital Decluttering

• Tip: Unsubscribe from newsletters or promotional emails that you don’t find valuable and organize your inbox into folders. Reducing digital clutter can be just as refreshing as physical decluttering.
• Insight: A study in 2023 found that reducing digital clutter can significantly reduce stress, especially since most of us spend hours online daily.

5. Evaluate Each Item with the “Use It or Lose It” Rule

• Tip: Periodically review your stored items. If you haven’t used something in over a year, consider donating it. This helps eliminate “just in case” items that are rarely necessary.
• Insight: Decluttering experts endorse this method to curb the tendency to hold onto unused items, promoting a healthier relationship with your belongings.

A Path Toward Clarity

Clutter often accumulates slowly, making it easy to ignore until it becomes overwhelming. By understanding the psychology behind why we hold onto items, supported by new research, you can approach decluttering with fresh insight and a practical strategy. Start with small, consistent actions, and you’ll find it easier to maintain an organized and peaceful space that truly supports your well-being.

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