Clutter's Impact on Mental Performance Might Surprise You.
I'm no neat freak, but if I ever wanted another reason to keep things tidy, I just found it!
For me, there’s nothing like a good sporting analogy to make sense of things. In this instance, rowing will work just fine. When I reflect on my prerace rituals, which included cleaning the boat, I remember how good it felt to go out to race with a shiny racing shell—it just felt faster. Now, was it? Not sure, maybe. However, the point being, we took time to “declutter and clean” our boat. It would’ve felt strange to carry a messy boat down to the water. Having trained and prepared for the race, the cleaning part was an important conduit allowing our best selves to show up.
So, turns out the same holds true when we’re trying to perform at our best at home, at the office, wherever—when we take time to declutter and clean, we feel more focused and prepared to, well, perform!
And, no surprise, there’s research that backs this up. When our spaces are disorganized and cluttered with excessive items, it negatively affects our mental performance, emotional well-being, and cognitive function—shocker! I mean, come on, it shouldn’t come as a surprise that when our playing field is in order, we play better!
The Princeton University Neuroscience Institute, using MRI scans, determined that clutter competes for neural representation in our visual cortex, thereby limiting our brain’s ability to process information effectively. They call it visual noise, and it turns out that it reduces focus, increases cognitive overload, and impairs working memory, making it harder to concentrate on tasks—yikes, that’s not good. The researchers found that individuals in uncluttered environments were less irritable, more productive, and better able to process information compared to those in cluttered spaces.
Research from UCLA’s Center on Everyday Lives and Families observed several middle-class families and found that women in cluttered homes had higher cortisol levels (a stress hormone) throughout the day compared to those in organized spaces. Elevated cortisol can lead to chronic stress, which may alter brain structure over time, increasing sensitivity to stress and impairing memory. For what it’s worth, I don’t think you have to be a woman to understand this one; I can so relate to these findings!
This one should come as no surprise, but clutter interrupts our mental resources by forcing the brain to process irrelevant stimuli, slowing decision-making. A 2025 article from Nuvance Health notes that clutter increases the time spent searching for misplaced items—duhhh—reducing efficiency and increasing frustration. Organized environments, conversely, enhance clarity and productivity. I think we can all agree that a tidy desk just makes us feel more productive, or perhaps, more importantly, allows us to be more productive.
This next one goes beyond simple productivity and employs us to be tidy for health reasons. A 2013 study published in Psychological Science found that individuals in tidy workspaces were more likely to be generous to others and choose healthier options, suggesting that clutter affects not only focus but also behaviour.
And it doesn’t stop there, tidy bedrooms help us sleep better. Women may be more affected by clutter than men, perhaps explaining why moms are more insistent on children cleaning than dads. Some studies, like one from 2016 in The Journal of Neuroscience, suggest that messy environments may enhance creativity by encouraging unconventional thinking. However, this benefit is limited and often outweighed by the negative impacts on focus and stress.
Let’s face it, clutter creates chaos in our lives that mirrors or amplifies internal stress—more mess equals more stress! I don’t know a single person who isn’t negatively impacted by clutter. As traditional hunters and gatherers, we have certainly proven that we excel in the gathering part. When we can interupt that innate tendancy we help set ourselves up to having less crap gathered in our homes. Here are some tools and ideas that may do exactly that…
Five Hacks to Keep Clutter at Bay:
Start Small with the "One-Drawer Rule"
Tackle one small area (a drawer or shelf) to avoid feeling overwhelmed. Set a timer for 10–15 minutes and sort items into keep, donate, or discard piles. This builds momentum without requiring a full-day commitment. And it aligns with the notion of how our intrinsic motivation works: we love mastery—getting better at things—and this is exactly that ... a few sessions of decluttering and you’ll be hooked!
Adopt the "One-In, One-Out" Rule:
For every new item brought into your home, remove an existing one. This prevents accumulation and encourages mindful purchasing. Before buying, ask, “Do I already own something similar?” or “Will I use this regularly?” This interrupts the impulse purchase. When we become more thoughtful about our purchasing habits, we get ahead of the clutter and avoid the mood crash that often sets in later on when we regret buying something we really didn’t need.
Use the "Four-Box Method":
Label four boxes: Keep, Donate, Sell, and Trash. As you declutter, place each item in a box. Schedule a donation drop-off or sale within a week to avoid procrastination. This method not only provides structure and clarity, but it also taps into our innate desire to serve or contribute to the greater good. Again, a few trips to the Sally Ann, and you’ll appreciate the warm and fuzzies from helping others.
Create Organizational Systems:
Assign a specific place for items like keys, shoes, or paperwork using bins, hooks, or folders. Simple systems, like a designated mail tray or digital file folders, prevent clutter buildup. Regularly review and adjust these systems as needed. Again, it’s all about incorporating systems that not only declutter but also prevent us from returning to a place where we have to start over again.
Practice Daily Resets:
Spend 5–10 minutes at the end of each day tidying high-traffic areas (e.g., kitchen counters or desks). This habit maintains order and prevents small messes from becoming overwhelming. Schedule monthly 30-minute reset sessions for deeper tidying. I love this one—nothing feels better than going to bed with the kitchen clean and tidy, ready to welcome you to the next morning. Like the saying goes, “It’s easier to keep a tidy space tidy!”
RESOURCES:
Three books to check out: click on the book’s name for more details.
The Life-Changing Magic of Tidying Up: Marie Kondo
Marie Kondo’s KonMari Method emphasizes keeping items that “spark joy” and organizing by category, not location. Her approach is practical and sustainable, focusing on mindful decluttering and long-term maintenance.
Kim John Payne
This book explores how reducing physical and emotional clutter in children’s environments fosters better behaviour, focus, and family bonding. It’s ideal for parents looking to simplify their homes.
Stuffocation: Living More with Less: James Wallman
Wallman examines the psychological and cultural drivers of clutter, offering insights into how minimalism can enhance well-being. It’s a compelling read for understanding the broader impact of “stuff.”
Three podcasts to check out: click to listen.
Hosted by Joshua Fields Millburn and Ryan Nicodemus, this podcast explores minimalism, decluttering, and intentional living. Episodes like “Clutter” and “Organizing” offer practical tips and psychological insights.
Dana K. White shares realistic decluttering strategies for those who struggle with mess. Her “No-Mess Decluttering Process” episode is particularly useful for breaking down overwhelming tasks.
Kathi Lipp offers practical guidance on decluttering and maintaining an organized home. Episodes like “How to Declutter When You’re Overwhelmed” focus on mental barriers and practical solutions.
I hope these Performance Minded tips and other resources are helpful. If you have any topic suggestions or questions, please don't hesitate to reach out. Cheers!
“Clutter isn’t just the stuff on the floor. It’s anything that gets between you and the life you want to be living.”
—Peter Walsh
I love the term "visual noise." I call them "flashouts," and, in tennis, flashouts take you out of flow. Visual noise and monkey-mind are kissing cousins who often hang out together.
Great post, Jason. Relevant both in and out of sports.