The Neuroscience of Decluttering: A Gateway to Movement as Therapy?

Picture this: A 55-year-old woman contacts me for coaching. She’s feeling overwhelmed and frazzled, drawn to my teaching style but unsure of how to integrate both body and mind into a practice that feels right for her. We talked through options like “walk and talk” sessions or yoga, but neither felt like the right fit. She wasn’t comfortable going to the gym, and she wasn't drawn to more traditional forms of exercise.

OK...

So I put my creativity to work and we decided to start with something unexpected: Decluttering her bedroom closet.

The Brain’s Response to Clutter

Clutter is more than just a visual nuisance – it can significantly impact cognitive and emotional functioning. Neuroscience research has shown that cluttered environments can overwhelm our brain's ability to process information, leading to increased stress, anxiety, and decreased productivity.

The brain thrives in organized environments, where the prefrontal cortex – the area responsible for decision-making, problem-solving, and focus – can function efficiently.

When confronted with a disorganized space, the brain is forced into a constant state of sensory overload, leading to mental fatigue and difficulty concentrating. For example, studies have shown that people who work in cluttered environments tend to experience higher cortisol levels, a hormone associated with stress. In contrast, when we take the time to clean and declutter, we allow our brains to reset and reorganize, facilitating improved focus, clarity, and emotional regulation.

Motor Skills and Action Planning in Decluttering

Decluttering is a hands-on activity, requiring both fine and gross motor skills. As a grad student studying dance/movement therapy, I understand that purposeful physical movement is a key component of therapeutic interventions. In psychomotor therapy, we focus on how movement impacts the mind and emotions, and decluttering offers a perfect example of this. When we declutter, we engage in both large and small movements, such as reaching, bending, lifting, sorting, and organizing.

These physical actions help improve coordination, body awareness, and spatial orientation. For example, reaching for items on higher shelves or bending to pick up clothes off the floor can help with joint flexibility and strength. Sorting and categorizing items also promote cognitive organization, which ties directly into how our brain processes and categorizes information. These tasks help improve executive functioning skills, such as planning and organization, which are vital for cognitive health.

Additionally, decluttering provides an opportunity for mindfulness. When focusing on the task at hand – whether it's folding clothes or arranging books – I encouraged my client to engage fully in the moment. This focused attention not only helps clear the space but also promotes "motor imagery," where the brain essentially practices movements before they happen. This strengthens the connection between the brain and body, providing emotional benefits like reduced anxiety and better focus.

Action and Anxiety Relief

During our decluttering session, something interesting happened. As my client physically interacted with her environment – folding clothes, deciding what to keep, what to donate – she began to feel an immediate sense of control and accomplishment. This simple action of doing helped her break through the anxious thoughts that had been overwhelming her.

Taking small, manageable steps to declutter gave her a sense of progress and purpose, which, in turn, began to calm her anxiety.

In those moments, she was engaging not just with her space but with her emotions, allowing her mind to reset. As we continued, she mentioned that she felt more at ease, more focused, and more connected to her body. The act of organizing her physical space had an immediate impact on her emotional state, helping to reduce the constant sense of overwhelm she had been experiencing.

Setting Goals and Reflecting on Progress

As we worked, we set a small goal: clear a portion of the closet. I encouraged her to reflect on how she felt both during and after the task. What emotions arose when she decided to part with items she no longer needed? How did it feel to take action in such a tangible way? These reflections helped us connect the physical process to the emotional and mental clarity that was emerging.

By the end of the session, not only was her closet visibly more organized, but she also had gained a sense of achievement and relief. She realized that through this process of decluttering, she had calmed her anxiety and found a new way of connecting with her body and mind. This is exactly the kind of mind-body connection that psychomotor therapy fosters: using physical actions to affect emotional and cognitive states.

Decluttering as a Path to Calm

This experience shows just how powerful the simple act of decluttering can be, especially when approached with intention. For my client, it wasn’t just about organizing her space; it was about using the physical action of sorting, reaching, and organizing to reclaim control over her thoughts and emotions. These purposeful movements are at the heart of psychomotor therapy – connecting the body to the mind in a way that promotes emotional clarity and balance.

By taking action in this tangible, hands-on way, she was able to reduce her anxiety, improve her focus, and feel more grounded. This type of body-mind connection is one of the core principles of psychomotor therapy: using movement to regulate emotions and improve mental well-being.

Decluttering, whether it’s your closet, workspace, or even your mind, is an effective way to engage in this process. It’s a simple, accessible form of therapy that taps into both the physical and emotional benefits of organizing your environment. Small actions, like decluttering, can have a profound impact on mental health – creating space not just in your surroundings but also in your mind.

So, the next time you're feeling overwhelmed, try moving your body and engaging in a small act of decluttering. Whether it’s tidying a desk or sorting through a drawer, remember that action is often the first step toward calming your mind and restoring mental clarity.

And as always, Move. Your. BODY.