Clutter and the Freeze: Why It Feels So Hard to Get Started

I’ve written a previous blog post on clutter, but I felt there was more to say! There’s a certain heaviness that can settle in when we’re surrounded by clutter. Maybe it’s the pile of laundry on the chair, the paperwork that’s been waiting for weeks, or just the feeling that your space doesn’t feel right. If you've ever looked around your home or workspace and felt stuck, you’re not alone- and you're not imagining it. Clutter can have a very real impact on how we think, feel, and function.

Why Clutter Feels Overwhelming

Clutter takes up physical space, as well as mental and emotional space. When our surroundings feel chaotic, it can be hard to focus, decisions become harder to make, and tasks that should be simple feel like climbing a mountain. This is what researchers call “cognitive overload” also known as “information overload”.

Studies from the Princeton Neuroscience Institute have shown that clutter competes for our attention, making it harder to focus and process information. When your environment is visually busy, your brain has to work overtime just to keep up, leaving you drained before you even begin.

Another study from UCLA’s Center on Everyday Lives of Families found that women who think of their homes as “cluttered” were more likely to have higher levels of cortisol, the stress hormone. So the stress we feel when surrounded by a mess isn’t just in our heads, it’s genuinely a biological response.

Clutter and the Freeze Response

When we feel overwhelmed, our nervous system can respond by going into a kind of functional freeze. This looks like procrastination, zoning out, or avoiding things we know would help us feel better, like tidying up or starting a project. It’s not laziness. It’s self-protection. Our brains are saying, “This is too much. I don’t know where to begin.”

And here’s the kicker: the longer we leave it, the more clutter piles up - and the more overwhelmed we feel. This cycle can leave us feeling stuck and frustrated.

So, What Can We Do?

So, what do I do when I find myself in this position? I first acknowledge that it’s okay to feel this way. Clutter-related paralysis is real, and you’re not the only one struggling. Then, I try starting with one tiny goal. Pick one drawer, one surface, or even just a corner. Set a timer for 10 minutes. The goal isn’t perfection - it’s momentum. Once I start, I usually find I’m happy to keep on going…

Other supportive approaches include:

• Breaking tasks into bite-sized steps
  A giant task like “cleaning the house” will stop you in your tracks, but " putting two things away from the front door table” feels manageable.
  

• Using visualisation
  Picture how you want your space to feel, not just look. Peaceful? Light? Spacious?
  

• Getting support
  Sometimes a friend, a professional organiser, or even just someone to chat with while you tidy can make a big difference.
  

The Emotional Layer

Often, clutter isn’t just clutter. It can be tied to memories, identity, or unprocessed emotions. Be gentle with yourself as you go through it. Letting go of items - or the guilt for not having already done so - is an act of care.

Final Thoughts

Living with clutter can quietly chip away at your motivation and mental clarity. But recognising that link - and knowing there’s research and real tools to support you - is a powerful first step. Start where you are. One small shift at a time can lead to a space (and mind) that feels lighter, clearer, and more you.

I am here to support you! Reach out!

Zurina