Clearing Emotional Clutter: 5 Steps to Lighten Your Mental Load

How Emotional Clutter Holds You Back

If your quiz results suggest that emotional clutter is a challenge for you, you’re not alone. We live in a time of constant input, where information, worries, and expectations pile up like a never-ending to-do list. Oh- you didn’t take the quiz? You can take it in the last blog post:

The Emotional Clutter Quiz: Are You Overloaded?

Here’s how emotional clutter impacts your life:

• It drains your energy. Constant mental noise can be just as exhausting as physical work.
• It kills productivity. When your mind is cluttered, focusing on important tasks becomes harder.
• It affects your health. Stress-related clutter can lead to headaches, sleep problems, and anxiety.
• It shows up in your space. Mental clutter often leads to a cluttered home or workspace, making stress even worse.

Now that you’ve identified your emotional clutter, here’s how to start clearing it:

1. Set Boundaries on Information Overload

• Reduce exposure to anxiety-inducing news and social media.
• Set a daily “news window” to check updates without doomscrolling.
• Unfollow accounts that add to stress instead of value.

2. Create a “Mental Declutter” List

• Write down everything weighing on your mind (worries, to-dos, unfinished tasks).
• Identify what you can control vs. what you can’t.
• Prioritize just one small action to gain momentum.

3. Process and Release What You’re Holding Onto

• Try journaling to clear lingering thoughts and emotions.
• Have an honest conversation with someone you trust.
• Consider therapy or coaching if unresolved emotions are affecting your daily life.

4. Declutter Your Physical Space to Clear Your Mind

• Tidy up one small area (your desk, nightstand, or purse) to create a sense of control.
• Notice how a clearer space makes your mind feel lighter.
• Use decluttering as a mindful reset instead of just another chore.

5. Reset Your Mind Daily

• Start your mornings with five minutes of deep breathing, stretching, or journaling.
• Set an evening wind-down routine to release mental clutter before bed.
• Focus on small, consistent habits rather than perfection.

The good news? You can start decluttering your emotions just like you would your home—one small step at a time.

Lighten Your Load One Thought at a Time

Emotional clutter doesn’t disappear overnight, but taking small, intentional steps can free up mental space, reduce stress, and help you feel more in control—no matter what’s happening in the world

My Challenge:

Although I need to work on #1, #2, and #5, I realize that creates more emotional clutter, because it’s overwhelming. The last thing I need to do when I’m dealing with emotional issues is to take on too much.

However, #1 – Set boundaries on information overload is paramount for me. I confess that I have been emotionally overloaded since November. And the things that weigh heavily are things I cannot fix. It’s easy to know what to do. It’s not always easy to do it. It takes effort and planning and execution of those plans.

I have shifted my major social media platforms to Substack and LinkedIn, with more focus on Substack. But my major platform is YouTube, on which I have plans to post more. As a certified introvert, I don’t like Instagram. I’ve quit posting and scrolling on Facebook (to the extent possible). The only reason I’m still on Facebook is because I’m in some informative and supportive Facebook Groups, so I still need access to those. But I dislike Facebook – a lot. I deleted my X account and don’t follow anyone there. And I refuse to be on TikTok.

As for the news, I don’t watch it ever. I try to avoid reading any news when I come across it. I subscribe to and read Steady by Dan Rather. Period.

Your Challenge:

Pick just ONE decluttering step from this list and try it today. Then, notice how it makes you feel. I’d love to hear what you decide to do and how it goes for you.

Disclosure: My blog posts sometimes contain affiliate links. This means I earn a small commission if you click through and make a purchase, which is at no additional cost to you. Thank you!

I’m Vicki Peel, former home economics teacher and educational administrator. If you are not receiving my emails, coupons, and freebies, go to my website – https://HERLifehacks.com, and pick up my free copy of HER Heritage HOMEwork Checklist to help you C.O.P.E.  I will not share your information with anyone, and all the content you will receive as part of our community is free. I may occasionally promote someone else’s paid content, offer a product for your consideration or share an item that I think might be of use to you. However, you are under no obligation to purchase anything – ever. So, sign up now so you won’t miss anything during our July through September focus on LIFESTYLE!