"I like to think of clutter as anything that gets between where we are and where we want to be.” Heather Aardema, Functional Medicine Certified Health Coach and founder of the Institute for Holistic Decluttering.

By the time we reach our 50s and 60s, most of us have accumulated quite a collection of things. Not just possessions, but responsibilities, commitments, routines and digital 'noise' too.

Perhaps there are cupboards filled with things we haven't used for years, paperwork we've been meaning to sort, or commitments we agreed to long ago that no longer fit our lives today.

And as we navigate changes in our careers, families, health and priorities, we may find that some of the things we've been holding onto are taking up more time, attention and mental energy than we realise.

That's why I think Autumn is such a wonderful opportunity to take stock. Just as trees shed their leaves, we can consider what we're ready to let go of to make more room for the things that matter to us now.

And here's what's particularly interesting. Decluttering isn't just about creating a tidier home. It may also help us concentrate, reduce stress and feel more in control.

Why decluttering is good for your brain

As we move through midlife, many of us become more aware of how easily our concentration can be disrupted. Perhaps you've walked into a room and forgotten why, lost your train of thought when interrupted or found it harder to juggle several things at once.

There can be many reasons for these experiences, including stress, poor sleep, hormonal changes and the sheer amount of information we're trying to process. But one thing we can influence is the amount of unnecessary information competing for our attention.

Our brains are constantly processing information from the world around us, even when we're not consciously paying attention to it. And while our brains are remarkably capable, our capacity for attention and working memory is limited.

Here are four ways that reducing clutter may help.

1. Less clutter can make it easier to concentrate

Have you ever tried to focus on something important while surrounded by piles of paperwork, books or other distractions?

Researchers at Princeton University used brain imaging to investigate how we respond to competing visual information. They found that multiple objects in our visual field compete for neural processing, making it harder to focus attention on what matters.

In other words, the more visual distractions we're surrounded by, the harder our brains may have to work to concentrate on a particular task.

This doesn't mean that every room needs to be perfectly tidy. But creating a clear workspace or reducing unnecessary distractions can make it easier to focus on what we're doing.

And that's valuable when we want to stay mentally sharp and make the most of our attention as we age.

2. Clutter may contribute to stress

Clutter can become a constant visual reminder of things we haven't done.

The paperwork waiting to be filed, the overflowing wardrobe or the unfinished project in the corner can all contribute to a sense that there's always something else demanding our attention.

A study published in Personality and Social Psychology Bulletin found that women who described their homes as cluttered or unfinished tended to show less favourable patterns of daily cortisol, a hormone involved in our stress response, compared with those who described their homes as restorative.

Although the research doesn't prove that clutter directly causes stress, it suggests that how we experience our surroundings may be connected to our wellbeing.

And that makes sense, doesn't it? There's something satisfying about walking into a room that's organised, comfortable and free from unnecessary distractions.

3. Simplifying our surroundings can reduce mental demands

Our working memory is the mental workspace we use to hold and manage information temporarily. It's what helps us remember instructions, plan our day or keep track of several things at once.

But working memory has a limited capacity. When we're constantly trying to remember where things are, what needs doing or which task requires our attention next, we're adding to our mental workload. Psychologists call this cognitive load.

Organising our surroundings, creating simple systems and writing down important reminders can reduce the amount of information we need to keep in our heads.

That leaves more attention available for the things we actually want to concentrate on — whether that's learning something new, enjoying a conversation or pursuing a favourite hobby.

4. Decluttering can give us a sense of accomplishment

There's also a psychological benefit to completing something we've been putting off. Whether it's sorting a drawer, clearing an inbox or finally dealing with a pile of paperwork, finishing a manageable task can bring a satisfying sense of progress.

This can be particularly valuable during midlife, when we may be juggling work, family responsibilities, ageing parents, retirement decisions or changes in our own health.

We can't control everything happening around us, but making a positive change to our immediate environment can help restore a sense of order and control.

And you don't need to become a minimalist or spend an entire weekend clearing cupboards to experience these benefits.

4 Ways to declutter your life this Autumn

When we hear the word 'decluttering', we usually think about getting rid of possessions. But clutter isn't always something we can see or touch. It can also build up in our digital lives, our thoughts, our schedules and even the expectations we place on ourselves.

Here are four areas where simplifying things could make a real difference to your mental energy and everyday wellbeing.

1. Declutter your physical space

Our homes often tell the story of our lives. Books we've collected, equipment from hobbies we once enjoyed, possessions inherited from family members and things we've kept because they might come in useful one day.

But the life we're living today may be quite different from the one we were living twenty years ago. Perhaps the children have left home, we're working differently or our interests and priorities have changed.

Decluttering gives us an opportunity to make our homes work better for who we are now, while keeping the things that still bring us pleasure and meaning.

Rather than attempting to reorganise your entire home, you could start with one area you use regularly:

• Clear your desk or kitchen worktop of things you rarely use.

• Sort through a drawer or cupboard that's become overcrowded.

• Donate clothes, books or household items that are still in good condition but no longer needed.

• Create a designated place for everyday essentials such as keys, glasses and important paperwork.

A useful approach is to sort items into four categories: keep, donate, recycle or discard.

And remember, decluttering doesn't mean erasing our history or parting with everything that holds sentimental value. Photographs, family heirlooms and treasured possessions can bring enormous pleasure and help us feel connected to our past.

It's about keeping what genuinely enriches our lives and creating space for the experiences and memories we still want to make.

An organised home can also be easier to navigate and maintain, which becomes increasingly valuable as we think about staying active and independent in the years ahead.

2. Declutter your digital world

Physical clutter is easy to spot. Digital clutter is often less obvious, but it can be just as distracting.

Think about how many emails, notifications, messages and advertisements compete for your attention each day. Every notification creates an opportunity for your attention to be pulled away from what you're doing.

Research into workplace interruptions suggests that switching between tasks can increase stress and make it harder to maintain concentration. Our digital devices are incredibly useful, but without some boundaries, they can also keep our brains in a near-constant state of distraction.

And as we get older, many of us become increasingly aware of how precious our time is. Do we really want to spend so much of it responding to notifications, sorting unwanted emails or scrolling through information that adds little value to our lives?

Here are a few ways to simplify your digital environment:

• Unsubscribe from newsletters and promotional emails you no longer read.

• Turn off notifications that aren't essential.

• Delete unused apps and organise the ones you regularly use.

• Clear unnecessary files from your computer desktop.

• Set aside specific times to check emails and messages rather than responding to every alert.

You might also consider keeping your phone out of reach when reading, working or spending time with family and friends.

Our attention is one of our most valuable resources. Reducing digital distractions helps us become more intentional about where we direct it.

3. Declutter your mind

Sometimes the busiest place of all is inside our heads. And midlife can bring a particularly demanding mental load.

Perhaps you're managing work responsibilities while supporting ageing parents, helping adult children, keeping track of health appointments or making decisions about retirement and finances.

Alongside all of that, there are the everyday tasks, conversations, worries and unfinished plans competing for attention. It's a lot to keep track of!

One simple technique that can help is sometimes called a brain dump. It's exactly what it sounds like: taking everything that's occupying your thoughts and getting it out of your head and onto paper.

You might write down upcoming tasks, things you're concerned about, ideas you've been considering or reminders you don't want to forget. There's no need to organise everything immediately. The first step is simply to capture it.

You can then decide what needs your attention, what can wait and what may be outside your control.

Research on writing and planning suggests that putting thoughts into words can help some people process concerns and manage mental demands.

One small study published in the Journal of Experimental Psychology: General even found that writing a specific to-do list before bedtime helped participants fall asleep faster than writing about tasks they'd already completed.

Of course, writing things down won't make every concern disappear. But it can help reduce the pressure to remember everything. And sometimes, seeing our thoughts on paper helps us recognise that there are fewer things requiring immediate attention than we imagined.

4. Declutter your commitments

As we move through life, we accumulate responsibilities and commitments, often without stopping to consider whether they still fit our circumstances.

We might agree to help with something because we've always done it, continue activities we no longer enjoy or fill every spare hour with another task. But one of the opportunities midlife brings is the chance to reconsider our priorities.

What mattered enormously to us in our thirties or forties may no longer hold the same importance today. Perhaps we're approaching retirement, considering a different way of working or wanting to spend more time with family, friends or pursuing interests we've neglected.

Yet our diaries don't always reflect those changing priorities. And when our schedules become overcrowded, the things that matter most can easily get squeezed out.

Chronic stress can affect the brain systems involved in attention, memory and emotional regulation. Having sufficient opportunities to recover from everyday demands is important for our mental and physical wellbeing.

That's why managing our commitments can be an important part of looking after our health.

It may help to:

• Review recurring commitments and consider whether they're still necessary or meaningful.

• Simplify routines that have become unnecessarily complicated.

• Share responsibilities where possible rather than assuming everything must fall to you.

• Leave some unallocated time in your diary instead of filling every available space.

• Become more comfortable saying no to requests that would leave you overstretched.

Of course, some responsibilities aren't optional, particularly when we're caring for family members or supporting others. But even then, there may be opportunities to simplify, ask for help or reduce less important demands.

Being busy isn't always the same as living well. Sometimes making more room for what matters begins with deciding what no longer deserves quite so much of our time and energy.

Making space for what you want now

When we reduce unnecessary distractions, simplify our commitments and organise the things that demand our attention, we may find it easier to concentrate, feel calmer and enjoy our everyday lives.

But there's another way of looking at it.

Perhaps the greatest benefit of decluttering isn't what we get rid of, but what we make room for.

More time for the relationships we value. More energy for activities that bring us joy. More freedom to explore new interests, pursue long-held dreams or simply enjoy everyday life without feeling constantly distracted or overstretched.

By midlife, we've gained a great deal of experience and hopefully a clearer understanding of what matters most to us. And perhaps that's one of the opportunities this stage of life offers: the chance to become more intentional about what we hold onto and what we're ready to release.

We often think about improving our health by adding things to our routines: more exercise, more nutritious foods, more learning and more healthy habits. And those things certainly matter. But sometimes, improving our wellbeing also involves recognising what we no longer need to carry.

As the trees shed their leaves this Autumn, perhaps there's something we can learn from the changing season.

We don't have to hold on to everything forever.

And as we move through midlife and beyond, creating space for what you want now may be one of the most valuable things we can do for our minds, our health and our happiness.

References

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2. Saxbe, D. E., & Repetti, R. L. (2010). No place like home: Home tours correlate with daily patterns of mood and cortisol. Personality and Social Psychology Bulletin, 36(1), 71–81.

3. Sweller, J. (1988). Cognitive load during problem solving: Effects on learning. Cognitive Science, 12(2), 257–285.

4. Scullin, M. K., Krueger, M. L., Ballard, H. K., Pruett, N., & Bliwise, D. L. (2018). The effects of bedtime writing on difficulty falling asleep: A polysomnographic study comparing to-do lists and completed activity lists. Journal of Experimental Psychology: General, 147(1), 139–146.

5. Kashdan, T. B., & Rottenberg, J. (2010). Psychological flexibility as a fundamental aspect of health. Clinical Psychology Review, 30(7), 865–878.

6. Sirois, F. M., Molnar, D. S., & Hirsch, J. K. (2015). Self-compassion, stress, and coping in the context of chronic illness. Self and Identity, 14(3), 334–347.