A General Approach to Decluttering Any Room

Cleaning a messy space—especially one that’s progressed to a next-level, post-depressive-episode status—can feel overwhelming. Sometimes you freeze, not knowing where to start. Or maybe you’re in the “close the door and hope it magically disappears” camp (no judgment; we’ve all been there).

Avoiding the shame, fear, or sadness that can come with tackling a messy room makes total sense. Our brains are wired to protect us from discomfort. But here’s the catch: avoiding the mess and the emotions tied to it often leads to even more difficult feelings, creating a frustrating cycle. The good news? The more we practice approaching the scary task (and those big, uncomfortable feelings), the easier it becomes over time—emotionally and behaviorally, too.

That’s where having a “plan of attack” comes in handy. A simple framework for cleaning and decluttering can help us stay focused and avoid the “all-or-nothing” trap. Instead of trying to tackle everything at once, you can break it down into manageable pieces.

Here’s a straightforward cleaning method adapted from K.C. Davis’ “Five Things Tidying Method.” Feel free to tweak it to fit your needs and bandwidth.

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A Flexible Approach to Cleaning Any Room

Tackle the 5 Main Categories:

Approach each room by sorting items into these five categories:

Trash: Gather all the trash into one pile or bag. If you’re ready, dispose of it. If not, that’s okay—move to the next category.

Dishes: Collect all dishes in one spot. You can choose to leave them gathered or clean them now if you’re up for it.

Laundry: Round up all clothing into a basket or bag. Washing, drying, or folding is optional—do what feels manageable.

Things with a Place: Collect items that already have a designated spot and return them there.

Things without a Place: Gather items without a home and decide whether to keep, donate, or store them.

Pro Tips:

Start with a “Big Win”: Begin by addressing the most visible clutter—think low-hanging fruit. Make the bed, clear off the dining table, or move dishes into the sink. Seeing a quick improvement can boost your confidence and motivation.

Set a Timer: Start with 5–10 minutes and stop when the timer goes off. Celebrate the fact that you took on something hard! If you’re feeling up to it, reset the timer for whatever duration feels workable (even just another minute) and keep going.

Break Big Tasks into Smaller Steps: Feeling overwhelmed by folding and putting away all your laundry? No problem—just focus on sorting it into piles first. Bite-sized tasks are the way to go.

Progress Over Perfection

Cleaning as you go through these categories helps turn a cluttered room into a functional space—without the need for perfection. It’s important to remember that a messy house is not a moral failing. Your goal isn’t to achieve magazine-worthy cleanliness; it’s to create a space that works for you and supports your needs.

Start small, be kind to yourself, and remember: every little bit of effort counts.

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