As women approach perimenopause and menopause, life inevitably demands a period of reflection and transformation. While we often speak about hormonal changes, shifting roles, and new priorities, there’s one topic that flies under the radar: the clutter that accumulates—physically, mentally, and emotionally—throughout our lives. In a recent episode of the Menopause Mastery Podcast with Dr. Betty Murray and guest Heather, this subject takes center stage, revealing how decluttering can be a profound rite of passage for women navigating this new phase.
Much like the complex hormonal shifts of menopause, clutter impacts us on multiple levels. We don’t just trip over too many shoes in the hallway; our possessions, commitments, and emotional patterns can fill our lives with heaviness. Understanding and clearing that clutter, the hosts agree, is both a practical and a deeply meaningful endeavor during midlife.
Let’s dive into how clutter shapes our lives during menopause, why it can feel so overwhelming to tackle, and practical steps to move forward—so you can make this next chapter your lightest and most authentic yet.
Why Clutter Feels Heavier During Menopause
Women in midlife often juggle more than just physical stuff. As Dr. Betty shares from personal experience, dealing with a parent’s belongings, raising children, and managing a career can quickly fill both closets and calendars.
But why does it seem like stuff gets more oppressive during menopause? Guest Heather, speaking from her own perimenopausal journey, points to a key realization: “Our clutter is always representative of a story that is keeping us safer in our minds, whether the story is true or not.” She notes that clutter can carry emotional weight—linked to past deprivation, family history, or the rush of accomplishment that once came from acquiring new things. These patterns, when left unexamined, can lead to a home (and mind) so full there’s little space left for oneself.
Moreover, as women’s hormones shift, so too does their energy and focus. The brain is “remodeling,” searching for creativity, freedom, and more authentic expression. As Dr. Betty puts it: “We have to unload the anchor”—and that’s often the physical and emotional baggage that has quietly accumulated.
Retail Therapy, Emotional Messaging, and Clutter’s Emotional Roots
Many women internalize messages from childhood and society that happiness is tied to acquisition. Got a win? Celebrate with ice cream or shopping. Feeling down? Another trip to the store or a click on your favorite online retailer. These behaviors, deeply rooted and culturally reinforced, teach us to paper over sadness or discomfort with “stuff,” rather than addressing the feelings themselves.
Heather observes: “Instead of trying to cover all those emotions up, I think it’s better to just lean into them and see what doors open because of that.” Only by understanding these patterns—why we acquire, and why we hold on—can we begin to make conscious choices about what stays and what goes.
The Unseen Cost: Emotional, Mental, and Environmental
Clutter isn’t just physical; it’s a drain on our mental and emotional energy. Every unused appliance, overstuffed closet, or calendar packed with unwanted obligations is a reminder of past decisions or deferred choices. The anxiety and overwhelm are palpable. Dr. Betty shares, “If you feel overwhelmed or tired or worn out, walk through your house and look at how much you have acquired… Our stuff owns us.”
There’s also an environmental cost. As Heather points out, eventually every object ends up in a landfill. Consumption patterns like “fast fashion” and disposable furniture fill both our homes and our planet with waste—and much of it carries endocrine disruptors to boot.
Instead, Heather invites women to “buy fewer things, but better things.” By being intentional about what we bring in, we can impact both our personal and planetary health.
The Positive Snowball: Progress Begets Progress
One of the episode’s most empowering insights is the notion of the “positive snowball.” Decluttering doesn’t have to start with the garage or the entire attic. In fact, starting small—like cleaning out a single drawer or closet—offers a quick win. Every action builds momentum and generates a dose of satisfaction and empowerment; the dopamine that once rewarded a purchase now cheers on each item donated or let go.
“If we can just let go of some of that clutter, things just get so much better,” Heather remarks. The result? More freedom for creativity, rest, and a life by design rather than default.
From Cluttered to Clear: Practical Strategies to Declutter During Menopause
Feeling ready to begin (or restart) your decluttering journey? Here are Heather’s practical steps to get you started:
1. Listen to Yourself—Tune Out the Noise
Clear a quiet moment to ask yourself: What matters most to me right now? What would make my space or schedule feel lighter?
2. Let Go of Limiting Thoughts
When your brain insists “It’s too hard,” know that’s just resistance talking. You don’t have to overhaul your entire house—start with what feels manageable.
3. Use the Lightness Test
Ask: Does this item, commitment, or relationship feel “light” or “heavy”? Items or activities that feel heavy are likely clutter. Heather encourages permission to release anything that no longer resonates with who you are becoming.
4. Savor the Joy of Missing Out (JOMO)
Rather than clinging to every opportunity or sale, relish saying “no.” The joy of missing out creates space for what you truly love and need.
5. Establish Boundaries Around Digital Clutter
Social media and mindless scrolling add to overwhelm. Set time limits, create guardrails, and remember: you won’t regret not being “queen of the swipe.”
Creating Sacred Spaces and Meaningful Lives
Decluttering isn’t about perfection or deprivation. It’s about reclaiming your home, mind, and calendar as sacred spaces that nourish and reflect your truest self. Menopause, with all its emotional and physical changes, is the perfect invitation to shed layers—literal and figurative.
“Living by design, not by default, is the key,” Heather concludes. “Both menopause and intentional decluttering can be sacred experiences.” When you clear what no longer serves you, you’re free to step into a lighter, more authentic future.
Final Thoughts: Your Decluttering Journey Starts Today
We all have clutter—visible and invisible. By approaching it with self-compassion, curiosity, and a sense of adventure, you’ll not only free up space in your closet, but also in your heart and mind. Menopause is a time of transformation; make it your moment to let go, lighten up, and flourish.
Ready to start? Choose one drawer, one pile, or one outdated belief to release today. Let that small act of clearing pave the way for your most vibrant, unburdened chapter yet.
For more wisdom on living lighter and finding empowerment at every stage, listen to the full episode of the Menopause Mastery Podcast and explore Heather’s resources for ongoing support.