The Hidden Cost of Clutter: Why Your Home Mess Might Be Fueling Burnout

Visual clutter in your home can create mental clutter and chronic stress.

Clutter Isn’t Just Visual, It’s Emotional Too!

Today, I was on LinkedIn pretending to be professional while secretly avoiding folding and putting away a pile of washing that had accumulated after a long weekend of the kids being sick (vomit and all). That’s when I saw a post by The Female Quotient that hit me like a basket of unfolded laundry.

What Science Says About Clutter and Stress

Apparently, a UCLA study found that women living in cluttered homes have higher cortisol levels (aka the stress hormone). The more mess around them, the more drained and overwhelmed they feel. And here’s the kicker: men in the same homes? Not nearly as affected because they don't see the clutter. 

Naturally, I screenshotted that post and sent it off to my husband faster than I can say, “please take the bin out.” Because FINALLY, science was validating what so many of us feel, when our environment is in chaos, so are we.

Messy Home, Mental Load, and the Burnout Spiral

If you're a working mum juggling deadlines, school or homeschooling drop-offs, that one “urgent” email, and wondering what the heck to cook for dinner (again), you already know the truth:

A messy house isn’t just messy. It’s mental load. And it’s exhausting.

And when burnout starts creeping in, everything starts to feel heavy, even the simple stuff. Like making a decision.

Or replying to a text.

Or starting that job application you’ve been meaning to do for weeks.

I spoke with a client today who’s been through the wringer, flood-damaged home, mould, constant repairs, and life generally feeling like a disaster zone. While she’s motivated to get her career on track, her nervous system is screaming survival mode. Not “update your résumé” mode.

That’s the thing. When we’re overwhelmed, our brains can't prioritise long-term goals, they’re too busy trying to clean up today.

The First Step? Start Small.

So, what can we do when everything feels like too much?

We start small.

We lower the bar.

We look for one thing, just one that can shift the energy. And sometimes, that “one thing” is clearing a corner of clutter.

Burnout-Friendly Decluttering Hacks for the Working Female Brain

Set a 15-Minute Timer

Pick a room, a drawer, even the front seat of your car. Set a timer for 15 minutes and see what you can get through. Don’t aim to finish. Just aim to start. It’s not about perfection (yes, I’m looking at you), it’s about progress.

Action, Not Outcome

Instead of “I need a spotless house” (cue overwhelm), try: “I’m going to wipe down the bench.” Or, “I’ll put away five things.” These small wins rebuild trust with yourself.

Create a Clutter Drop Zone

Designate a basket or tray where random bits go like batteries, receipts, mail, nail clippers. Sort once a week. It keeps the visual clutter contained and your sanity intact. I have one in my pantry and another next to the front door.

Apply the One-Touch Rule

Handle things once. That bill? Open and action it. That lunchbox? Empty it now. This one’s great to teach your kids too, if they finish with a plate, instead of moving it from the dining table to the bench top, have them put it straight in the dishwasher.

Let Go Without Guilt

If it doesn’t serve your current season, release it. No, you’re not a failure for donating that juicer. You’re a genius for making space mentally and physically. But if you can’t part with it just yet, pack it away in the garage for 3–6 months. If you don’t use it by then, let it go.

Clear Your Space to Hear Yourself Think

Burnout isn’t just about your job. It’s about the invisible load you carry every single day.

And as a Burnout & Resilience Coach who works with women like you, I see it all the time: when the environment is chaotic, the mind follows.

So before you overhaul your career or plan your big next move, take a moment to clear your space so you can hear your own thoughts.

Because sometimes, the first step to real change is cleaning off the kitchen table.

And if your partner needs convincing? Just send them that UCLA study. I’ve got you.

Need Support Beyond the Clutter?

Feeling overwhelmed, stuck, or burnt out in your career? You don’t have to do it alone. I help working mums like you reclaim clarity, calm, and confidence both at home and in your career. Let’s chat: Book a session

For more support, join the free Burnout Recovery Mini Course for women who want to restore their energy and avoid burnout without sacrificing their ambition. Sign up here