As moms, we pour our hearts into keeping our homes running – from the never-ending cycle of laundry to the mountain of dishes that somehow appears minutes after you’ve cleared the sink. But when clutter starts taking over or spaces become disorganized, these everyday tasks can feel like climbing Mount Everest. This hits especially hard when you have a highly sensitive child, since they pick up on every bit of chaos in their environment (and we know they’ll let us know about it!).

When your home feels like it’s bursting at the seams, even the smallest tasks can feel completely overwhelming – both for you and your little one. Here’s the good news though: taking small steps to declutter and organize can help reduce the sensory overload for everyone. Creating a calmer space means both you and your highly sensitive child can finally exhale and feel more at peace in your home.

In this post, we’ll delve into practical strategies for decluttering your space, tips for creating routines that work for your family, and how these changes can positively impact your mental well-being. You deserve a home that feels like a sanctuary, not another source of stress. Let’s explore how small adjustments can lead to big transformations, helping you reclaim not just your space, but also your peace of mind.

Understanding Sensory Overload

Sensory overload happens when your brain is bombarded with more sensory input than it can handle at once. This input can come from what you see, hear, smell, touch, or even taste, and when it all piles on, your brain struggles to process it effectively. Imagine walking into a cluttered, noisy room with bright lights, multiple conversations happening, and a strong smell in the air—it’s like turning the volume up on all your senses at the same time. This can leave you feeling anxious, irritable, or completely overwhelmed, as your mind works overtime to manage the chaos. It’s not just mental; sensory overload can also leave you feeling physically drained and unable to focus.

While anyone can experience sensory overload, it’s particularly intense for people with heightened sensitivity. Highly sensitive individuals naturally process sensory input more deeply, which can make overstimulating environments feel even more overwhelming. Things like loud noises, visual clutter, or even strong scents can quickly overwhelm their nervous system, leading to emotional or physical exhaustion. Sensory overload isn’t a personal failing—it’s your brain’s way of saying, “I’ve had enough.” Recognizing the signs is the first step in addressing it and creating a more balanced environment for yourself and those around you.

How Clutter Contributes to Sensory Overload

Clutter plays a big role in contributing to sensory overload, often without us even realizing it. When your home is filled with piles of papers, scattered toys, or an overwhelming number of decorations, your brain has to work overtime to process everything in your environment. Visual clutter, in particular, bombards your senses with constant input, leaving you feeling scattered and unable to focus. Instead of being a place where you can recharge, your home can start to feel like a source of stress, where your mind is stuck trying to sort through the chaos around you.

Clutter doesn’t just affect you—it can have a profound impact on your highly sensitive child as well. Highly sensitive children often pick up on small details that others might overlook, so a room filled with scattered toys, piles of papers, or too many decorations can feel like a flood of sensory input. This can lead to irritability, difficulty focusing, and even emotional outbursts as their nervous systems struggle to process everything around them.

Think about it: when you walk into a messy room, it’s not just what you see—it’s how it makes you feel. That overflowing countertop or the mountain of laundry in the corner sends subtle signals to your brain that there’s unfinished business everywhere you look. This mental “noise” makes it hard to relax or concentrate, even if you’re not consciously aware of it. Over time, it can impact your sleep, increase stress, and leave you feeling emotionally drained. A cluttered space becomes a sensory minefield, where your brain is constantly overstimulated and struggling to process everything efficiently.

Organizing and Decluttering to Reduce Sensory Overload

Tackling clutter might feel overwhelming, especially if you feel overwhelmed easily. However, organizing and decluttering to reduce sensory overload doesn’t have to be a daunting task. Approach it step by step.

Start Small, Think Big

Don’t feel like you have to tackle your entire house in one weekend—that’s a fast track to burnout. Instead, start small and pick one manageable task, like a single drawer, a shelf, or even just one corner of a room. It doesn’t have to be perfect; just getting started is a win. Setting a timer can be super helpful—commit to 15 minutes of decluttering and see what you can accomplish. You might be surprised how much lighter you feel after even a tiny step forward.

As you go through your things, ask yourself if each item truly serves a purpose or brings you joy. If it doesn’t, it’s time to let it go. Think of it as creating space for the things you love and use most. And hey, Marie Kondo would totally cheer you on for that! Remember, progress isn’t about perfection—it’s about taking one small, intentional step toward a calmer, more peaceful space.

Create Zones

Creating different zones in your home is a simple but powerful way to bring order to your space and help your brain relax. By designating specific areas for specific activities—like a cozy reading nook, a designated play area for the kids, or a quiet, focused workspace—you’re setting up visual boundaries that help your brain shift gears more easily. Each area becomes associated with a particular function, which can improve your focus and make it easier to mentally transition from one task to the next.

Having clear boundaries within your space is particularly helpful for people dealing with sensory overload. A dedicated Quiet Zone, for example, can be a game-changer. By reducing visual clutter and limiting noise, you create an environment that helps your brain process sensory input more effectively. This space could be as simple as a corner of the room with minimal distractions or even a whole room designed for peace and calm. With fewer things competing for your attention, your brain can focus on what’s in front of you, making it easier to relax, recharge, or get things done.

Clear Surfaces

Flat surfaces like countertops, tables, and dressers can quickly become dumping grounds for random items—papers, clothes, or things that don’t have a proper home. While it may seem harmless at first, these piles of clutter create a visual overload that can be mentally draining, especially during busy or stressful times. When you’re surrounded by clutter, your brain is constantly processing it, making it harder to focus and relax.

To keep counters clear and organized, start by creating designated storage for the items that tend to pile up. Pay attention to what consistently ends up on your counters—like mail, keys, water bottles, or school supplies—and assign each category a specific home. Use small baskets, bins, or trays to corral these items and keep them contained. For example, a decorative tray can hold keys and sunglasses near the entryway, while a labeled bin can be used for incoming mail. If certain items don’t belong on the counter, create storage in nearby cabinets, drawers, or shelves to keep them tucked away but accessible. Regularly clearing off the counters, even for just a few minutes each day, helps maintain the system and prevents clutter from building up again. By creating intentional storage solutions, you can transform counters from catch-all spaces into clean, functional areas that are easy to maintain.

Sensory-Friendly Storage

Storage containers are a great way to keep clutter in check, but when you use uniform containers, it not only helps manage the mess but also creates a sense of visual order. Having everything stored in matching containers—whether they’re baskets, bins, or boxes—helps reduce the visual chaos that can contribute to sensory overload. The consistent look of these containers creates a more organized and calming environment, which can help ease the mental strain of a cluttered home.

If you often forget what’s inside your containers, opting for clear storage is a smart solution. Clear containers allow you to easily see what’s inside without needing to open each one, saving you time and reducing frustration. Labeling these containers can take it a step further by providing clarity and helping each family member know exactly where things go. This simple organization system can make it easier for everyone to put things away, complete tasks, and maintain a more peaceful space. A well-labeled, clearly organized storage system makes your home feel more manageable, and supports a smoother daily routine that benefits everyone’s mental well-being.

Manage All Your Senses

Remember that other sensory inputs matter too, especially for neurodivergent people or those with sensory sensitivities. Decluttering isn’t only about getting rid of visual stimuli; sounds, touch, and smell also impact sensory overload. Light control, pleasant-smelling candles, and diffusing calming essential oils can create a soothing atmosphere. For auditory sensitivities, noise-canceling headphones can be invaluable. Soft blankets and textured pillows, can bring tactile comfort. Implementing sensory strategies supports your well-being by reducing sensory input and helping you establish routines.

Routines and Habits

Systems are essential for maintaining a low-sensory, organized space. Establishing simple routines, like a morning or evening tidy-up or a weekly task to address quick chores, can help keep things in order. These small habits prevent clutter from piling up and overwhelming your senses. One practical tool for managing sensory overload is the use of timers. Setting a timer for a specific task can help you stay focused and break the job into manageable chunks, which can prevent the overwhelm that often comes with too much to do at once.

Creating routines not only brings order to your space but also creates a sense of stability and calm, even during busy times like the holiday season. When you set aside time for regular tidying, you’re not just maintaining your space—you’re also supporting your mental well-being. These routines, big or small, allow you to establish organizational systems that help keep sensory input in check, promoting a more peaceful, sensory-friendly environment. A little consistency goes a long way in reducing clutter, creating a tranquil home, and making daily life feel more manageable.

Building Habits That Work for You

Creating tidying habits that fit seamlessly into your routine is all about working smarter, not harder. Start by tying small tidying tasks to things you’re already doing. For instance, while waiting for your coffee to brew in the morning, take a couple of minutes to unload the dishwasher or clear off the counter. During your kids’ bath time, use those few minutes to tidy up the bathroom or fold a quick load of laundry. Keep a microfiber cloth under the sink and wipe down surfaces while chatting on the phone or listening to a podcast. Visual cues, like placing a basket by the stairs for items that need to be taken up, can help streamline your efforts without feeling like extra work.

Think creatively about incorporating tidying into your routine. For example, as you walk through the house, grab one or two out-of-place items and put them away. Keep a small bin in high-traffic areas to gather stray items throughout the day, then sort them once it’s convenient. Use time you’re already “on the go,” like during school pick-up or while dinner is simmering, to tackle little tasks like decluttering your purse or tidying a single drawer. The focus isn’t on big projects but on consistently chipping away at clutter in ways that naturally fit into your day. By embedding these small, intentional actions into your routine, you can keep your home organized without adding extra stress.

Maintaining Organization

Maintaining organization is an ongoing endeavor, even after you declutter to reduce sensory overload. Incorporate these rules into your daily routine to establish maintaining organization practices.

• The “one in, one out” rule: When you bring something new into your home, get rid of something similar.
• The “15-minute tidy” rule: Spend time each evening to do a quick 15-minute tidy before bed.
• The “don’t put it down, put it away” rule: Ensure everyone in the household participates in preventing clutter by putting items away immediately. This also supports problem-solving skills by proactively addressing potential sources of clutter, minimizing sensory overload and maintaining an optimal level of order in the living space.

Turning these guidelines into routines, even using timers, can make organizing part of a relaxing evening ritual that can reduce cortisol levels and enhance your mental health and promoting quality sleep.

Decluttering for Highly Sensitive Children

Decluttering spaces for highly sensitive children (HSCs) can make a world of difference in helping them feel calm, focused, and emotionally balanced. Since these kids are especially sensitive to their surroundings, even small changes can have a big impact. Start by creating simple zones for specific activities, like a cozy reading nook or a dedicated play area, and use labeled bins or baskets so they can easily see where things go.

Neutral colors and minimal decorations can help prevent visual overwhelm, and involving your child in regular 10-minute tidy-up sessions—where they help decide which toys to keep or donate—can make the process fun and empowering. Keeping things simple, like rotating toys every month or limiting what’s on display in their room, helps create a soothing environment where they can recharge and feel at ease. It’s not just about tidying up; it’s about creating a space that helps them thrive.

FAQs about organize and declutter to reduce sensory overload

Can clutter cause sensory overload?

Yes, clutter significantly contributes to sensory overload, especially visual clutter. A cluttered environment overwhelms the brain with excessive visual stimuli, hindering information processing and focus. This can lead to overstimulation, overwhelm, stress, and anxiety.

How do you calm down sensory overload?

Several methods can help calm sensory overload:

• Remove yourself from the overstimulating environment. Step outside for some fresh air to reduce sensory overwhelm and regulate sensory input.
• Engage in calming activities like deep breathing exercises or mindfulness practices. This can create a sense of calm, aiding maintaining organization.
• Use sensory tools: Noise-canceling headphones, weighted blankets, or fidget toys offer valuable sensory regulation strategies.
• Create a designated “calm-down” space at home. This space can incorporate soft lights, pleasing sensory stimuli, and even calming textures, aiding maintaining organization and creating a sense of calm.

Conclusion

Remember, organizing and decluttering to reduce sensory overload is a gradual process. It’s not about achieving perfection right away but rather making steady progress toward a more peaceful, manageable space. Start small—perhaps with a single drawer, a shelf, or a small section of the room—and set realistic, manageable tasks that won’t feel overwhelming. It’s important to be patient with yourself during this process; change takes time, and each step forward is a success. Every item you declutter or every surface you clear is a small victory that helps reduce the mental and sensory strain that clutter can cause.

As you continue to declutter, you’ll likely notice the positive effects it has on your overall well-being. Gradual decluttering doesn’t just create a tidier home; it leads to fewer meltdowns, both for you and your highly sensitive child, and helps reduce the sensory input that can lead to stress or overwhelm. Over time, this process of creating more order and calm in your space can significantly improve how you feel day to day. It’s not just about physical space—it’s about cultivating a sense of control, clarity, and peace that contributes to greater life satisfaction. The journey might be slow, but the impact is well worth it.