Clutterbug - Real-Life Hacks and Tips to Declutter, Organize and Clean your Home Fast - Stressed Out By Your Messy Home? Here's the Hack to Regain Control in Minutes | Clutterbug Podcast # 269

Episode Date: April 14, 2025

What if the secret to feeling better isn’t therapy or self-help books—but simply moving a chair or clearing a counter? In this episode, Cas explores the surprising science behind how your physical environment directly affects your mood, motivation, and mental health. Learn how small, free changes to your space can trigger dopamine, reduce stress, and spark an upward spiral of positivity. From the power of beauty to the psychology of control, this episode is your permission slip to make things a little prettier—and feel a whole lot better. ✨ Because pretty isn’t shallow—it’s powerful.   You can find more Clutterbug content here: Website: http://www.clutterbug.me YouTube: https://www.youtube.com/@clutterbug TikTok: https://www.tiktok.com/@clutterbug_me Instagram: https://www.instagram.com/clutterbug_me/ Facebook: https://www.facebook.com/Clutterbug.Me/   #clutterbug #podcast #mondaymotivation   Learn more about your ad choices. Visit megaphone.fm/adchoices

Yesterday I was making a video and I was doing these little changes solely for the purpose of creating a YouTube video. And even though I said, you know, this was going to happen, I was still shocked at how dramatic of an effect doing little changes in my home had on my mood and my motivation. And it's still carrying with me the next day. I am so excited to share this with you. I think this is going to have the same profound impact on your life too. Hey, Clutterbugs, welcome back to the Clutterbug podcast. We are talking about how your environment affects and shapes your mood, your mental well-being, your motivation. And I know this.

We've talked a lot in the past about the power of pretty, how doing something really small in your space or making a small change. or decluttering has a long-lasting, an immediate effect, too, on your mood, on your happiness. And I know, like, I say this, but you know that feeling when you walk into a freshly cleaned room, or if you've just painted or, like, done a little type of redecorating, and you walk in the room and you just, ah, you just exhale, like your shoulders dry. up. This isn't just in your head, this feeling. Your environment has a powerful effect on your brain and your just physical well-being. So even if something's really simple, like clearing off your

counter or like doing your dishes or fluffing your pillows, it literally translates to joy. and we're going to break down the why this is the science of why this actually is and how we can use this to create this like snowball effect in our life. So we'll do something small, then we'll feel like happy and motivated and it will lead to more. And this can become something that we use as a tool to just make us feel better. The truth is, the reason I wanted to do this video in the first place was because I've been feeling like, oh, so blah. When I'm feeling low, when I'm just wanting to like lay around, when I don't feel energized, it's very easy for me to give into this.

And I'm all about like recharging your battery. That is great. And it's good to rest when you need to rest, especially if you're feeling burnt out. But I can only speak for myself. It's really hard to get myself going again. The more I sit and do nothing, the more I want to sit and do nothing. and the harder it is to get going again. So knowing this and feeling this, I was like,

I need to do something small because I don't have a lot of time that can give me that little pep in my step, that can give me that little burst. And a lot of people work out. Some people shop, don't shop. But what we're really doing is triggering that dopamine hit. And the beautiful thing about this is that our brain produces dopamine, which is like that feel-good chemical that we get that gives us that little like, woo moment, that little burst of energy,

that little burst of like just happiness. And we can get that from doing a small task, that little reward. So I actually had a listener message me last week. Her name is Amanda. And she said she was feeling like really overwhelmed, just dead and drained. And she was listening to my podcast and she went into her living room while she was listening. And she just decided to move the sofa to face the window. And she grabbed a blanket from her bedroom and she put that on the sofa and she lit a candle. And boom. Her whole living room felt. completely different. And she told me it felt like a new chapter had started in her life

just by moving a few things. And that, my friend, is dopamine. And when I got this message from Amanda, I immediately was like, I need to do this too. I need to just do something small to change my environment because I know that my environment affects me and my mood. And it's like an easy hack, right? There's probably a lot of other things I could do, like therapy. And just eating better and exercising and blah, blah, blah, blah to make myself feel better. Or, or I could do this little positive, changey thing in my home in like 10 minutes, boom, and get it. And get it. And get that immediate same feel-good result. And I'm all about the shortcuts. So let's, let's do that, friend. When I was a kid, I would very often rearrange my bedroom. Did you ever do this as a kid?

Move your bed. You'd just get this motivation. You'd kind of switch your furniture around or take down the curtains or even take your bed spread and like flip it the other side if you had one of those I was different on the other side. And suddenly, your entire bedroom looks completely different. And you feel this burst. And I noticed young, this correlation between doing this and then wanting to work on homework or wanting to like do other productive things. But for some reason, we grow up and become adults and we forget this thing that we innately knew as a lot. children. A study in 2012, a Princeton study found that visual clutter limits the brain's ability to process information. And when the clutter is removed or the space becomes more aesthetically

pleasing, cognitive function improves along with your mood. And I think that's really what the secret is here when it comes to your space. It's, yes, it's about the dopamine. Like, yes, I change something. But it's also the idea of something is more visually or aesthetically pleasing. I want to give you another quick example. I'm going to share a ton of free things that you can do to feel this, to change something, to have that immediate hit and that like, oh, I feel good. that will last not just one day in one moment, that will be long lasting. I'm going to share some of those with you. But I also want to just give you some personal examples of things that I've noticed. I love this podcast because I get to see things in my own life and feel really excited about it.

And like, you know when you want to call your best friend and tell them, you're my best friend, okay? I'm calling to tell you. So Abby, I shared this in the podcast before. Abby, her room has been like a struggle for her. It's always tidy, but it was never super organized, and I would have to nag her to clean it at the end of each week. And I just spent an hour organizing her closet, and I put all of her t-shirts together in long sleeves, and I color coordinated it. And what's insane is ever since that day, the next morning, she told me how much easier it was to get ready for school. She was so, just so excited about how something small, like organizing her closet, had an impact that she could see and feel. But ever since that day, she has been cleaning her bedroom every morning. Every

morning. The kid that used to miss the bus all the time and was always late for school is cleaning her room in the morning. And she's maybe taking it too far. She said to me yesterday, mom, I even like take time to swap the pillows. So she has pillows with a pretty pillowcase that she puts in the front, but those aren't the ones she sleeps on. She sleeps on the ones in the back, but she still moves. She has a stuffed animal gnome that she puts in front of her fan on the bedside table because she doesn't want to look at the fan. And I'm just like, kid, you may be going overboard. But what she said was when she comes home from school and walks in that space, she feels good, she feels motivated, and she's actually doing her homework daily. She's no longer

procrastinating and waiting. And she's seen this correlation. So whether this is just mind over matter or not, she sees the correlation and she's sticking with it because it's giving her so much positive results. So I love that. And I think what's really going on with Abby and with a lot of us is something called the beauty brain reward. So this is the second thing that I want to talk about or about making these small changes in your home is this correlation between beautiful, looking at things we find pretty, and feel-good hormones. So there's actually a whole field, a whole sciencey field on this, and it's called neuroesthetics. What?

Neuroesthetics. It is a thing. It is the study of how our brains respond to things we find beautiful. So it turns out, when we see something that we find attractive, like well-organized shelf, or a perfectly styled corner. or a sofa with throw pillows that we find great. Our brains light up in the same place it does when we eat chocolate. Or we fall in love. Maybe if you don't like chocolate, it's not chocolate.

But the thing that's like, ah, this is great. All those chemicals, when we're doing something so, just we enjoy it so much. We love it so much. Just looking at something we find beautiful, lights up our brain in the exact same way. So think about that. A clean, cozy reading nook or a little centerpiece on your table. Something really small like that can make your brain literally swoon. Our brains are wired to seek out beautiful. beauty. Neuroesthetics, the science of how it responds, says that just looking at a space can make us feel the same chemicals like falling in love, stop it right now. There was a research

article published in the journal Brain and Cognition, and it found that when people viewed even beautiful images like magazines, right, with these beautiful decor or on Pinterest, They experienced increased activity in their medial, obfrontal cortex, which is the part of their brain associated with pleasure and reward. I probably butcher those names. But the point is the power of pretty. And we can't just go and like renovate our whole house and make everything beautiful, right? This is not what I'm saying.

And maybe your house, you're like, I don't even find my house beautiful cast. you can do a little thing like clear off your table and maybe shop your house for something to put on the center of the table as a centerpiece. And that is enough to give it to you, that little reward. Abby puts a gnome in front of her, in front of her little fan and feels it. And so yesterday, what I did was something really easy. And that was I decided to look at my space a little bit differently. And I did something called reverse shop your home. So I went into my bedroom and the whole idea of this, I didn't invent this, I heard this,

reverse shop your home is you find five things that you like but don't love or that you just don't like it all. Five things that aren't your favorite in a room and remove it and then shop your home for replacements. Now, it could be that you don't want to put anything back because, you know, it's decluttering, but that's not what this is really about. It's about the decor part of it. So maybe you're swapping out artwork. Maybe there's some knick-knacks that you don't really love, that you're taking off and you're finding a plant from another room that you can bring in. And you don't have to bring in necessarily even the same amount of stuff. It's just about changing your space with the intent of making it look different and pretty.

So I went in the bedroom and I'm like, okay, I'm going to do this in the bedroom because it's just one of those spaces that it's good, but I'm not like in love with it. And immediately I'm looking at this dresser. which is just, okay, I'm embarrassed, but I have a dresser that we do not use for clothing because we store the clothing in the closet. This dresser is empty and useless, friends. It's useless. So what do I do as a ladybug?

I fill it with random junk that I don't know where else to put. I probably should donate it, but I just throw it in the dresser. It's like a giant doom box. And enough is enough. I'm like, this is leaving. So we had to. I got rid of almost every single thing in there. I just, it was either trash or donation. Joe and I moved it out into the hall. And then I looked at the space. I'm like, what am I going to put there? So I moved my makeup table there. And now I had nothing in front of

the windows. And I was like, this would be so great for a reading nook. We've talked about this, putting chairs there to sit and read. But it's like what chairs? And we didn't, you know, I liked my makeup table and blah, blah, blah, but now just this simple act of freeing up a small bit of floor space, I was like, Joe, we need to go buy chairs. So we went to the furniture store. We couldn't find anything. We liked, and they were so expensive. Like, why is a chair a thousand dollars? That's a whole other podcast. The point is, I remembered I had two like teal chairs in the basement in my living area that we don't use because we don't have any teal in the house anymore, so I kind of just threw them in the basement, whatever, they don't match the bedroom. I'm going to be, they don't. But I thought I'd

bring them up to see if I even want a sitting area here, like to live with it maybe. Does this make sense? So anyways, I brought up the chairs. I brought up a little plant stand that was outside in the patio to go in between. I stole a lamp from Joe's office. I'm so in love with this space. I'm so in love with this space. I just sat last night in bed and looked at it and smiled. Joe, when he got done work, sat in the chair and played guitar in this little spot. I sat in it and just looked out the window. Bizarre. We had all this stuff in our house the whole time. but it's this little nook that looks pretty. I don't even know how functional is, but I'm drawn to it because it's new and it's different

and it's aesthetically pleasing. And I woke up this morning and I looked at it and I felt so good. It's weird, friends. It's weird. But it works. So I want you to think of a space in your own home where you can reverse showing. Maybe it's a mantle. Maybe it's the top of your dresser. Maybe it's your kitchen table. Maybe it's your kitchen counter. I don't know where it is. It doesn't have to be big. Or maybe you can literally move the

furniture in your bedroom or move the furniture in your living room just for fun. Just for fun. Just for something new and different. Because man, does it impact more than you could ever possibly imagine. Before I share more examples of how little changes to your space can have a huge impact, I have to thank today's podcast sponsor, Caraway. I just got some new Caraway pots and pans, and I'm telling you, oh man, maybe I'm at the age where this is awesome, but Mother's Day is coming up and I do think good quality cookware is such an incredible gift, not only to the mom in your life, But to yourself, it is non-toxic, so it gives you that peace of mind. But it also just makes cooking more enjoyable.

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Let's jump into more ways that you can do something small and have a really big impact on your mood and your motivation. So if you are like me and you're just feeling kind of blah and low and you're just like, why is every day the same? And I'm just like, ugh, I just don't have the zest for life that I used to. There are little things that we can do to get that back, that zest back. So let's talk about control in the chaos. It is tough. Keeping up on life sometimes. We go to work, even if you don't, in your home, there's kids and there's cooking and there's cleaning and there's laundry. Why does the laundry never end? Stop it. And it's really easy for us to feel very out of control, especially not even in our home,

but like society in general. There's so much chaos, so stressful. And there's part of us that really is craving order and control. And I think that's why organizing or even decorating can feel almost therapeutic because it's sort of a way of our brain saying, I can't fix everything, but I can fold this blanket and make this couch look good. I can't, you know, change my financial situation in this moment. I can't deal with the piles of clutter.

I can't finish all the laundry. But I can have this shelf look better or this drawer look better. One of my clients that I worked with last month, she's going through a divorce and she told me that now that she's reclaiming her space, so I was working with her virtually, and she's reclaiming her space one drawer at a time. I would give her like little five-minute homework projects because she didn't have the energy or the motivation or the time for anything big. But what she said was doing the small things, like she did her spices, and she immediately

texted me back, it was like one little tiny spice drawer. And she said it made her feel powerful. It made her feel in control of her life. And that's the power of making it. something pretty. Right there. Making a space prettier or more organized or having less clutter, no matter how small, creates this feeling of mastery almost. It creates this feeling of pride. It shifts us from we're just passively going through life. We're like a passenger and, oh, things are out of our control and there's nothing we can do to this feeling of like active

participants in control making a difference. And that boosts our self-esteem, our self-worth. We suddenly stop feeling so anxious and helpless, right? We don't feel like, oh, so helpless. Like, what are we going to do? I don't know what to start. It's also overwhelming to like, I can do anything. Dr. Susan Clayton, who's an environmental psychologist, says even small acts of control over our environment can reduce stress. It reminds us that we have influence and power over our lives. Even small acts do something to us psychologically that empowers us and makes us feel less stressed and less out of control because I think a lot of anxiety does come from the fact that we're not sure how things are going to work out. We don't really have control over situations.

We are just, you know, it could go anyway and we really don't have a say. And that's scary. And now we can get stuck in this cycle of just not trusting ourselves, not trusting what's going to happen. We're just going along with emotions. And we're always just filled with cortisol and stress and hectic chaotic feelings. Taking back control, feeling in control, feeling empowered, feeling relaxed, feeling like you've got this. It's going to be okay. We can do that by taking control of really small areas like the freaking junk drawer. And it sounds crazy pants. It sounds like, how is that actually going to translate in court? How was doing the junk drawer going to like make me feel. But it trust, bro, it works. And we're probably in the

habit of feeling like out of control and anxious and stressed all the time. So it's going to take time for us to completely flip the narrative. It just means every day we have to do something really small to create some control in the chaos. Just keep picking away, being consistent. What are you going to take control of today? What's small thing can you do today to fix. You can't fix everything, but you can fix the pillows on your couch. All right. Next, let's explore this concept that I also find super fascinating, and I know this. I know this in my core. And that is that your home reflects your identity. I do think your environment is a mirror, and I think it goes, it's a mirror that goes both ways. So when your

feeling chaotic and depressed and overwhelmed and upset filled with anxiety, where space can reflect that in looking chaotic, right? Like you feel bad, so then by a byproduct, your space kind of gets out of control and looks bad. And I know this because anytime I'm feeling really low and I'm in a valley, I notice my bedside table gets filled with junk, the dishes aren't being kept up on, and, you know, things are falling through the cracks. And there's that, like, It's reflecting because it's a mirror how I'm feeling on the inside. But the amazing thing is the opposite is also true. So we may not feel great right now, but we can use the mirror the other way and make a space better, create beauty, which sends a message back to us.

you matter. You got this. You deserve peace. You deserve a beautiful space. And this is what I saw yesterday. And I've seen it every time I do this. I just forget. Like I forget, I forget to remember when I do little things to either declutter or organize a space or make it pretty, even just adding a new wreath to the door, something small. When I actively take action on the environment, I feel better. A lot better. It mirrors it back to me. So this doesn't have to cost any money, right? You can change your space by just moving things around, making your bed, making your bed, putting away the laundry, decluttering the kitchen counter, getting stuff off the coffee table, vacuuming and dusting, opening up the blinds. Oh my gosh, opening up the blinds.

It is like this visual affirmation to yourself, basically, that like I'm someone who takes care of myself in my space. I'm someone who makes me a priority. I deserve this. So your environment kind of like cues your behaviors and beliefs about yourself. And so pretty spaces say nice things, right? Spaces that are like, ooh, that looks good, is telling you good things about yourself. And the opposite is also true. When things look kind of chaotic, it's telling you bad things about yourself. And yes, when we feel low, we can feel low even though our house looks great, for sure. Some other thing could be kind of affecting our moods and we feel low. And then that triggers back into now our environment looks chaotic. But a way that we can help pull ourselves up, it's really hard to totally change your mind,

but it isn't that hard to do the dishes. And then, have that reflect back to us. So it is like this cheat code. It is like this little hack that we can do when we focus on, okay, I can't deal with everything in my brain and all my life and this and who knows what's going on, divorce and illness and maybe financial stress and maybe you've had a fight with your friend. I don't know. There's always, there's so much. Everything costs so much money right now. It's so freaking stressful. We can't fix that. but we can make our bed, which is going to make us feel better. And if you consistently are already making your bed, we can change something up. We can make our space new and fresh and

different. Maybe we move our bed to a different wall in our bedroom. And that, that change in our thought of like, okay, I can hack my mood this way by doing all these little things, create these upward spirals, which is like one good change leads to another. So you're going to like fluff the pillows on your sofa or you're going to make your bed and then you're going to want to tidy the table. And suddenly, here's the part that's the most fascinating. Suddenly you're drinking more water and you're being more productive and maybe you're going for a walk. And maybe you're eating better. You're choosing a salad over fries as a side with your meal. Because this is called the positivity snowball. And some people even call it the tidy snowball.

So you start by tidying and it snowballs to other areas of your life. This positivity snowball. It's like behavioral. activation. I mean, this is science-backed, right? So you do something positive, you want to do more positive things because it feels good. One positive thing triggers. It's like a bunch of dominoes. Another positive thing. Another one small change leads to another. In psychology, this is called behavioral activation cycle. So doing something positive, like making a shelf look nicer, can spark other positive actions. You declosure at the kitchen counter, you feel proud, so now you want to eat healthier, or you want to go outside and walk. And your whole day shifts, which is why all the experts say

make your bed every morning. I'm not so great at this. I need to work on this. But I will clean my kitchen every night before bed because when I wake up in the morning and I come down the stairs and the kitchen looks good. I feel better the entire day. I am setting off this behavioral activation cycle where I start my day feeling good so I do good. It's like snowball, snowball, snowball, snowball. Super fascinating. And it doesn't have to be insane. What can you change today? What small thing, free thing? We're not spending money here. Can you do to change up your space, to declutter, to clean, to make yourself a little bit proud. And innately, why this is so important to us as humans is basically like feathering your nest in action, right? We have an innate drive to make our homes,

our dens, feel safe and cozy and beautiful. And it is linked to our need for comfort, for emotional regulation. Anthropologists even link this nesting behavior of like, you know, where you make it add a little space look soft and pretty and you're adding pretty colors maybe or something, this nesting behavior that animals do. It is instinctual in humans too. So here are five things that you can do to feel better right now that are totally, totally free. Right now while you're listening to this podcast, actually I'm going to send you off on your way to go do it. If you're like been passively listening and not doing, that's okay. Rewind. Let's do it again together. What can you do? Reverse shop your home. That is the thing that I did

yesterday that had a profound, insane impact. I removed something from my bedroom. I removed a couple things from my bedroom that I didn't love. And then I shopped my home to put new things in. Now, I mean, I have empty spots in my basement now where I need to put something. That's not the point. That's not the point. That's not the point. Perfection is not the point. The point is, you can do something small.

It can take five minutes. You can move a vase from one room to another. You can swap lamps. You can swap artwork from one room to the other. You can swap throw blankets. You can move the furniture around. It's just like instant refresh. Move a chair from one room to the other.

Like reverse shop your home equals instant new fresh spaces. Another thing that you can do is just rearrange a space. It can be a whole room like we did when we were kids. We had more energy then. No, we were like a little whatever. I was like, I'd move everything. Maybe that seems insane. but you can move just a chair or a picture or a rug.

You can just reorient the sofa a little bit. You can even move something really small, like a candle or a few books to a different spot, something really, really small and then immediately have a, like, immediately have a new retreat in your home, I guess, which is another thing that I did yesterday was, flip the function. I have a front living room where we don't really sit in it. It has like old leather furniture from the old house. It was a room that we had to put something in. It's connected to the dining room. But we never go in there. There's not a TV. And even if there was, we would sit in a family room. So it's like, what is this room's purpose? Its purpose is nothing. Okay. So I thought,

what could this room's purpose be? This could be where Joe and I go to play games together. because we both love playing crib, we both love chess, we both love playing, yeah, Connect 4, there's a lot of battleship, a lot of two-player games that we like to play together, but we just forget to remember. So what I did was I swapped out some of the decor in this space and brought in board games and made the board games the decor. And I set out a chess on the table, like, so it's just invite. us to play. I put out the crib board with the cards on the coffee table, just inviting us to play.

And twice we sat last night. It was only last night that I did this at like two in the afternoon. And then right before dinner, we played a quick game of chess. And then after dinner, we sat and played crib. Why? Because the space was inviting us to do so. We flipped the function of that room as we walk by it, just like a boring living room to look at, to a little oasis, a little retreat where we could have one-on-one time together with purpose of playing games, which is something we both love. So it's just a thought. I have a video coming out tomorrow, actually, a YouTube video where I share all of these ideas and more. If you want to watch that and watch the actual space and little things that I do, all of them free. Check it.

that out. But here's two other quick things you can do right now to feel better, to feel motivated, and to set that snowball effect in your life that will affect other areas too. One thing that you can do is clear one hot spot. It's probably the kitchen counter, friends, or you have like a doomed drawer or you have like the top of your dresser. You have a spot where you're like, I'm going to get to that and you're just dropping a bunch of stuff right now, take 10 minutes and clear it. Better yet, as you're clearing it, get stuff out of your home. Put stuff in a black trash bag. You don't need it. Put stuff in a donation box. Get stuff out because you deserve better. You deserve a space that feels calm, that looks beautiful, that signals to your brain that you are amazing and in control.

And if you can't have that because you have so much stuff, this is an easy fix, my friend. Stuff is leaving. Because the only thing that matters is you and your happiness. Start that snowball. Get stuff out. Clear one hotspot. And the next thing that you can do right now, really. quick, five minutes, cost you nothing right now. Open your blinds, open your curtains,

and crack a window. Add some light to your room. You're going to see in the video that I put out tomorrow on my YouTube channel, Clutterbug. I just changed light bulbs from warm to cool to show you the difference. Dramatic and insane. More light. It is in. It is in. It is in. insane the impact that it can have on your space, which we know affects your mood instantly, your motivation. You're going to feel inspired right now. Open the blinds, open the curtains, let in some light. Crack a window, get some fresh air in there. Energizing. Amazing. You're going to feel so good. And that's going to snowball to other areas. for your life because you deserve this. This isn't just about your having a pretty home and what

your space looks like. That is great, but that is setting up the mirror to reflect back to you. So you feel amazing because when you feel amazing, you're going to do amazing things. You're going to be able to help other people feel amazing too. It's a cheat and a shortcut to the beautiful life that you deserve. And there are so many things that are out of our control. So many things that we just can't fix, but we can fix the pillows on our couch. We can do the dishes. We can get stuff out of our home so that it's not a big chore to keep it up and keep it in control, keep it organized and keep it tidy. If you're like Cass, it's great, but I would spend all day making things pretty, and then my family will just come in and reckon it'll look bad again

tomorrow, my friend, that is because you have way too much stuff. Way too much stuff. If it is taking you more than five minutes to tidy a room, the problem is the amount of stuff that you have in that space. Grab a bag, grab a box, make a difference right now because you deserve it. Okay, my friends, I love you so much. Final thought. I want you to take a deep breath before we sign up right now and I want you to say out loud, please, please, please, I deserve a beautiful home. I want you to say out loud. Really? When I first started doing this, I would cry. Isn't that ridiculous?

I feel like crying now. Saying out loud, I deserve a beautiful home. made me upset because I really wanted to believe it, but somewhere deep down inside I didn't believe that I deserved it. I want you to say it out loud until you believe it, because you do deserve a beautiful home that feels easy to manage. That feels like that. Like letting out a sigh of relief. And you, my friend, have the power of making that happen. One drawer, one shelf, one fluff of the pillows at a time. Thank you guys so much for tuning in, and I'll see you guys next time.