Table of Content
The chaos we can and can't see
There’s a reason we love a good makeover show. Watching chaos transform into calm — whether it’s Marie Kondo folding drawers into harmony or Stacey Solomon turning clutter into colour-coded joy — feels deeply satisfying. It’s not just aesthetic; it’s neurological. Seeing order being restored gives the brain a hit of dopamine, the reward chemical that fuels motivation and calm.
In a world where so much feels out of our control, makeover TV taps into something primal: transformation as therapy. We don’t just crave beauty — we crave control.
Between holiday chaos and New Year pressure, our homes and minds both overflow — to-do lists, storage boxes, unread messages. The benefits of decluttering go far beyond neatness; they’re about regulating your nervous system. Studies show that clutter spikes cortisol, the body’s main stress hormone, affecting mental health, focus, and sleep quality. Because it’s not just your home that holds on to “stuff.” It’s your nervous system too.
Cheat Sheet (for the time-poor)
Why declutter?
Clearing your space and mind lowers cortisol, reduces brain fog, and improves well-being.
Mental clutter = mental fog.
Visual and emotional clutter overload your working memory, making it harder to concentrate.
Science-backed calm.
Studies show tidying up can reduce anxiety, improve sleep, and help regulate the body’s stress response. (Nuvance Health)
Your toolkit:
- 10 minutes of expressive writing to release repetitive thoughts
- Light physical exercise and mindful breathing to reset focus
- A consistent sleep routine for cognitive function and recovery
- Declutter small zones - one drawer, one corner, one app
For a deeper dive — keep reading...
The Benefits of Decluttering for Brain Health
Multiple studies show clutter competes for your attention and increases physiological stress. A landmark UCLA study found that women who described their homes as “cluttered” had significantly higher levels of cortisol throughout the day compared to those with more “restorative” spaces. Another experiment found that people in disorganised environments had higher stress markers and fatigue.
That messy desk? It’s not just disorganised, it’s overstimulating your adrenal glands, which pump cortisol in response to perceived chaos. The result: brain fog, poor sleep, and constant low-level tension.
Even the Royal Australian College of GPs confirms it: “Clutter triggers coping and avoidance strategies, makes us less productive, and our brains like order.” (RACGP)
From a neuroscience perspective, clutter drains mental bandwidth. Each item your eyes register becomes a “decision.” Multiply that across hundreds of objects, and your working memory gets overloaded.
Mental Clutter: The Thoughts You Can’t Put Away
Decluttering isn’t just physical — it’s psychological. Mental clutter shows up as looping thoughts, endless mental to-do lists, and emotional noise that blocks calm.
When you’re under chronic stress, cortisol plays a defensive role — helping you act fast — but too much of it impairs the prefrontal cortex, affecting focus, reasoning, and memory.
You can’t throw away thoughts like you do receipts — but you can process them.
Top Tip: Expressive Writing for a Decluttered Mind
Try this: spend 10 minutes writing down every thought on your mind — uncensored, unedited. Studies show expressive writing helps process emotions, release stressful thoughts, and even improve sleep. Think of it as your emotional bin day: clearing space so your brain can breathe again.
Why Decluttering Reduces Stress Hormones
Decluttering is more than tidying, it’s nervous system regulation. When your environment becomes calmer, your body mirrors it.
Predictability reduces cortisol
Your nervous system craves control. When your environment is predictable, your body’s stress response slows down. Fewer visual triggers mean your brain reads “safety,” lowering cortisol output.
Movement as medicine
Decluttering counts as low-intensity physical exercise — bending, lifting, sorting. Regular physical activity boosts brain health, releases endorphins, and helps regulate stress hormones naturally.
Mindful pauses
Take short breaks for breathing exercises — inhale for four, exhale for six. Slow breathing activates the parasympathetic system, restoring calm and helping you stay in the present moment.
The sensory reward
Clean scents, natural light, and open space enhance cognitive function and well-being. Your brain interprets “clear” as “safe,” helping you feel refreshed and grounded.
Digital Declutter: The New Mental Load
Our phones might be the biggest source of mental clutter. Every notification demands attention, every tab steals focus, and every endless scroll fuels anxiety.
The data on distraction
Researchers have found that cluttered or chaotic environments correlate with flatter cortisol rhythms, a sign of impaired stress recovery. (PubMed)
Digital clutter hijacks working memory, leaving less room for creativity and problem-solving.
Try a “Tech Tidy”
Once a week:
- Delete unused apps
- Mute notifications during rest hours
- Move social media to a folder labelled “Later”
- End your day with a no-screen wind-down to support a good night’s sleep
Clearing your digital world is one of the fastest ways to reduce stress and improve mental health. Your mind processes fewer inputs, helping you feel calmer, sharper, and more present.
Why We Love Watching Calm Being Created
If you’ve ever binge-watched The Home Edit, Sort Your Life Out, or Tidying Up with Marie Kondo, you’ve already experienced the psychology of order. Makeover TV gives us visible proof that chaos can be controlled — a cultural mirror for our own desire to reset.
Transformation as therapy
Experts note that makeover shows are popular because they blend wish-fulfilment with emotional regulation. We feel soothed by seeing the disorder resolved, even if it’s on screen. As one analysis explains: “Makeover TV satisfies our craving for transformation and resolution — from chaos to clarity.” (Millennium Magazine)
Familiar faces, shared relief
From Stacey Solomon’s relatable chaos to Marie Kondo’s calm precision, these hosts act as our emotional translators — giving structure to overwhelm and showing that control is possible. Watching someone else tidy is oddly meditative; it calms the nervous system through empathy and anticipation.
In short: we don’t just love the “after” — we love the process. The same reward pathways that light up when you clear a drawer light up when you watch someone else do it. That’s why decluttering feels so emotionally satisfying.
From Clutter to Clarity: Simple Strategies
1. Start small
Declutter one small zone at a time — your bedside table, your email inbox, your fridge door. Small wins release dopamine, building momentum.
2. Create a ritual
Pair cleaning with connection — a podcast, a playlist, or a phone call with a friend. Consistency matters more than intensity.
3. Move mindfully
Blend regular physical activity with decluttering. Even gentle movement improves cognitive function, lowers anxiety, and helps regulate sleep patterns.
4. Keep a “mental clutter” list
When the same thoughts circle your mind, write them down. Seeing them on paper creates distance and gives you space to solve problems instead of ruminating.
5. Protect your rest
A clear room helps signal to your brain that it’s safe to rest. Prioritising enough sleep supports memory, focus, and emotional resilience. Sleep is non-negotiable — it’s your brain’s nightly declutter.
What the Research Says
- UCLA study: cluttered homes linked to higher cortisol and slower recovery.
- Household chaos study: messy environments elevate physiological stress markers.
- RACGP review: clutter affects focus and triggers the body’s stress response.
- Millennium Magazine: cultural insight on makeover TV and emotional regulation.
Decluttering isn’t about minimalism or perfection. It’s about mental maintenance — giving your brain less to manage so it can do what matters.
Final Thought: The Space You Clear Gives You Back Time
In a culture obsessed with accumulation, clearing space is an act of self-care — and rebellion. Every item you let go of is one less demand on your attention, one less trigger for your stress response, and one more moment to breathe.
You don’t need perfection — just progress that feels good.
Because calm isn’t found in more. It’s found in less. Shop our Calm Collection at Chill.com
Stress Less. Live More.
