Why Your Brain Loves an Organized Space

Summary

Chasing Life: Episode Summary – "Why Your Brain Loves an Organized Space"

Release Date: April 1, 2025

In this enlightening episode of Chasing Life, host Dr. Sanjay Gupta delves into the profound connection between our physical environments and mental well-being. Titled "Why Your Brain Loves an Organized Space," the episode explores how organization and decluttering can significantly impact happiness, reduce anxiety, and enhance overall quality of life. Through engaging conversations with callers and insights from mental health expert Casey Davis, Dr. Gupta unpacks practical strategies to create harmonious living spaces that support cognitive resilience.

---

1. The Impact of Clutter on Happiness and Mental Health

Caller: Annie from New York City
Timestamp: [01:03]

Annie, a 22-year-old living in the cramped quarters of New York City, raises a pertinent question about how an organized space influences happiness. She expresses concern over her small, cluttered room and its effect on her quality of life.

Dr. Sanjay Gupta’s Response:
At [01:25], Dr. Gupta acknowledges the universal challenge of maintaining an organized space, sharing personal anecdotes about his own family. He emphasizes the adage, "a cluttered space leads to a cluttered mind," highlighting research that links cluttered environments to heightened anxiety and stress. Dr. Gupta introduces the concept of cognitive burden, explaining that clutter can deplete cognitive resilience, making everyday tasks feel more overwhelming.

Notable Quote:
"The space that we live in affects our mood, it affects our stress, it affects our overall well being." — Dr. Sanjay Gupta [02:10]

2. Overcoming the Chaos: Practical Steps to Declutter

Dr. Gupta advises Annie to start small with organizing, emphasizing that perfection is unattainable and unnecessary. He stresses the importance of initiating the decluttering process without self-judgment, as self-criticism can exacerbate cognitive load and hinder progress.

Key Takeaways:

• Initiate Action: Begin the decluttering process without aiming for perfection.
• Create Functional Spaces: Organize based on habits, placing items where they are naturally used.
• Simplify Routines: Adapt organizing methods to fit personal lifestyles, avoiding rigid systems.

---

3. Executive Functioning and Its Role in Organization

Expert Insight: Casey Davis, Therapist and Author
Timestamp: [04:27]

Casey Davis joins the conversation to shed light on the neurological underpinnings of maintaining an organized space. She explains that tasks like laundry and dishes require executive functioning, a set of cognitive skills managed by the prefrontal cortex that includes time management, task initiation, and breaking down tasks into manageable steps.

Notable Quote:
“Executive functioning skills happen in your prefrontal cortex. If there's some disruption to your executive functions, you look at the dishes and go, ‘I got to do the dishes,’ and you can’t.” — Casey Davis [04:38]

Dr. Gupta’s Analysis:
At [05:31], Dr. Gupta connects Casey's insights to the broader discussion, noting that stressors like ADHD, anxiety, and sleep deprivation can impair executive functioning, making even simple tasks feel daunting. He underscores the importance of breaking tasks into smaller steps to mitigate feelings of being overwhelmed.

---

4. Casey Davis’s Five-Step Method to Simplify Organizing

Timestamp: [06:11]

Casey Davis introduces a five-step method to streamline the organizing process:

1. Trash: Use a trash bag to collect all garbage, focusing solely on eliminating it.
2. Dishes: Place all dishes in the sink without necessarily washing them immediately.
3. Laundry: Sort and place laundry into designated baskets.
4. Things in Place: Organize items that have a specific place, moving clockwise around the room.
5. Things Without a Place: Collect items that don’t have an assigned spot, determining their future location or placing them in a temporary basket.

Notable Quote:
“Your space has multiple finish lines that feel really good and keep you motivated to keep going because you have that sense of accomplishment.” — Casey Davis [07:00]

---

5. Practical Tips for Creating a Calming and Organized Space

Timestamp: [07:39]

Dr. Gupta offers actionable advice to enhance living spaces:

• Organize Based on Habits: Place items where they are frequently used to reduce clutter effortlessly.
• Add Functional Bins: Incorporate trash cans and laundry baskets in every room to manage mess effectively.
• Simplify Routines: Tailor organizing systems to individual preferences and lifestyles, avoiding the pursuit of perfection.
• Work with Your Brain: Recognize that everyone’s cognitive processes are different and build habits that align with personal mental frameworks.

Notable Quote:
"Find a way to bring calm to your surroundings that can definitely boost your happiness, reduce your anxiety, make you feel more content." — Dr. Sanjay Gupta [08:15]

---

6. Caller 2: Lainie’s Question on Blue Light Glasses and Digital Eye Strain

Caller: Lainie from New York City
Timestamp: [11:48]

Lainie seeks advice on whether investing in blue light glasses is worthwhile for alleviating digital eye strain caused by prolonged screen time.

Dr. Gupta’s Response:
At [12:12], Dr. Gupta explains that while screens do emit blue light, it's only a fraction (about one-thousandth) of what we receive from natural sunlight. Blue light glasses filter approximately 10-25% of this blue light, but research, including a review of 17 studies, suggests minimal benefits in preventing or relieving eye strain.

Notable Quote:
"The science doesn't really necessarily show a lot of big benefits." — Dr. Sanjay Gupta [12:45]

---

7. Addressing Digital Eye Strain Without Blue Light Glasses

Dr. Gupta offers alternative strategies to combat digital eye strain:

• 20-20-20 Rule: Every 20 minutes, look at something 20 feet away for 20 seconds.
• Increase Blinking: Consciously blinking more often to prevent dry eyes.
• Use Lubricating Eye Drops: To alleviate dryness and irritation.
• Adjust Screen Settings: Keep monitors at arm’s length and increase text size to reduce strain.
• Take Real Breaks: Stand up, stretch, and move around regularly to rest the eyes.

Impact on Sleep:
Dr. Gupta notes that blue light can disrupt circadian rhythms by suppressing melatonin, the hormone that facilitates sleep. To improve sleep quality, he advises reducing screen time before bedtime.

Notable Quote:
"Blue light can affect your circadian rhythm by suppressing something known as melatonin." — Dr. Sanjay Gupta [14:05]

---

8. Final Thoughts and Encouragement

Dr. Gupta concludes by reiterating that while blue light glasses aren’t harmful and may offer placebo benefits, simple behavioral changes are more effective in managing digital eye strain. He encourages listeners to adopt practical habits tailored to their lifestyles to enhance both their physical spaces and mental well-being.

Closing Remark:
"Your space does impact your mental state. Find a way to bring calm to your surroundings that can definitely boost your happiness, reduce your anxiety, make you feel more content." — Dr. Sanjay Gupta [08:30]

---

9. Episode Conclusion

The episode wraps up with a call for listeners to submit their health questions for future discussions, reinforcing the podcast’s mission to empower individuals to "Chase Life" through informed, science-backed strategies for enhancing health and happiness.

---

Key Takeaways:

• Organized Spaces Enhance Mental Health: Reducing clutter can lower anxiety and stress, fostering a more positive and productive mindset.
• Start Small: Initiating the decluttering process with manageable steps can lead to significant improvements without overwhelming the individual.
• Understand Executive Functioning: Recognizing how stress and cognitive load affect task management can help in developing effective organizing strategies.
• Digital Eye Strain: Practical habits, rather than blue light glasses, are more effective in alleviating discomfort from prolonged screen use.
• Personalize Your Approach: Tailoring organizing systems and health strategies to fit individual lifestyles ensures sustainability and effectiveness.

By integrating these insights, listeners can create living environments that not only look tidy but also support their mental and emotional well-being, ultimately leading to a happier and healthier life.

Transcript

[Sleep Number Ad]

There's a reason the Sleep number smart bed is the one best bed for couples. It's because you can each choose what's right for you whenever you like. Firmer or softer on either side. Sleep number does that one side cooler and the other side warmer. Sleep number does that too. You have to feel it to believe it. Sleep better together. Why choose a sleep number smart bed so you can choose your ideal comfort on either side. Sleep number Smart beds sleep start at $9.99. Prices higher in Alaska and Hawaii. Exclusively at a sleep number store near you. See store or sleepnumber.com for details.

[Sanjay Gupta]

Welcome to Paging Dr. Gupta. As you know by now, this is the podcast where your health questions drive the conversation, and it's so fascinating to hear what's on your mind. So, Kira, who's up first?

[Kira]

All right, Sanjay. First up, we have Annie from New York City, and I feel like now is the time that a lot of people are starting to spring clean, and so her question couldn't come at a better time. So let's take a listen.

[Annie]

Hi, this is Annie. I'm 22, and I'm calling because I'm wondering if you have any thoughts on how our space impacts our happiness. Living in New York, our quarters are very tight. My room is very small, and I'm wondering how organization and space impacts my happiness and whether I should be prioritizing that more to increase my quality of life.

[Sanjay Gupta]

Well, Annie, first of all, thank you for the question. I have to tell you, you're 22 years old. I have three daughters who are just a little bit younger than you. So this topic comes up in our own home all the time. And my oldest daughter, she's now in college, and we just had a conversation about her space recently as well. And I'll tell you, it's interesting because I think when they were younger, my daughters were not great about keeping their space uncluttered, but it has changed throughout their lives. So maybe these things sort of evolve. I'm not sure, but I'd be curious about that for you as well. Was this something that you dealt with your whole life, sort of the idea of thinking about organization, or is this something more recent? Nevertheless, you know, there's the old adage that a cluttered space leads to a cluttered mind. Not everyone agrees with that, but I think there's probably some degree of truth. Research has shown that living in a cluttered environment can trigger anxiety, it can trigger stress, and it can trigger something that I've come to describe as cognitive burden. It's almost like you have a certain amount of cognitive resilience every day. If you're living in a cluttered space, it may soak up some of that cognitive resilience and adds sort of an additional cognitive burden that you don't need. So the space that we live in affects our mood, it affects our stress, it affects our overall well being. I think part of the problem is that just initiating what to tackle first, how to prioritize what to tackle first, that is the big challenge, just the initiation phase. There's a sense of chaos that makes those simple, usually simple everyday tasks just feel harder. So that means the key is to not make yourself feel bad about it. Because when you beat yourself up or label yourself as lazy for not tackling the simple task, that's not motivating, that's additionally draining. That adds to the cognitive load, the cognitive burden, the shame that we feel uses valuable mental energy, making it harder for our brains to focus and get things done. So I think there's a really important lesson in there, which is a simple one. Just start. Just start organizing. Just start decluttering. By the way, perfectionists, they're not off the hook either, because the thing about trying to maintain a perfect space, that can also increase anxiety because things are not going to stay perfectly clean forever. And that's going to leave you unable to fully relax or ever enjoy your space because you're always thinking about decluttering it, because nothing stays perfect forever. So. So the goal should not be perfection. It should be about creating a space that works for you, not against you. So daily life feels a bit easier. But again, just starting, just initiating, just doing something. That's probably the critical first step. As a general rule, Annie, cleaning and organizing isn't easy for everyone.

[Casey Davis]

Think about, like, the last time you had a really stressful day. Have you ever had one of those days where whether it was emotional or work or whatever, you hit like 2:00 and your brain just won't work anymore?

[Sanjay Gupta]

That's Casey Davis. She's a therapist author, and you might remember her from one of our Chasing Life episodes where she discussed this link between messiness and mental health.

[Casey Davis]

Doing tasks like laundry or dishes or picking up toys or whatever it is, it takes a lot of what's called executive functioning. And executive functioning skills happen in your prefrontal cortex. So it's the part of your brain that does time management, that does task initiation, that looks at something and breaks it down into steps. And if those things are all firing on all cylinders for you, it Feels automatic. You just decide to do the dishes, and you do them. If there's some disruption to your executive functions, you look at the dishes and go, I got to do the dishes, and you can't. What happens next? You feel frozen or you feel overwhelmed?

[Sanjay Gupta]

Here's what Casey, I think is trying to say is that when we're already stressed or distracted, then even a small task can feel impossible, right? It's not that the task is that challenging, is that you're showing up already stressed or distracted. And, you know, conditions like adhd, anxiety, sleep deprivation, just feeling burned out, that's going to interfere with your ability to actually stay focused and complete the task. So Casey's advice is simple. When you feel overwhelmed, that's the time to break the task down into smaller steps that can make a big difference. She has a method called the five things to simplify organizing your space.

[Casey Davis]

You know, when I look at a messy room, I tell myself, there's really only five things in every room. Even if it looks like there's a ousand, there's only five. There's trash, dishes, laundry, things that have a place that are not in their place, and then things that don't have a place, meaning, like they don't have a place to go. So when we use the five things method, what we do is we get a trash bag and we go, you know, all I'm doing is picking up trash, just trash. I can ignore everything else. Now, we've kind of put ourselves on a one track mind, right? We're looking for one specific thing. We see the one specific thing, we throw the thing away. We're looking for one specific thing. We see the one specific. Right. See how repetitive that is? So it doesn't require a lot of executive functioning to do that repetitive thing over and over and over. And once that's done, I move on to the dishes, and I'm just putting them into the sink, not doing them. I'm just putting, because that's easy. Then I do the same thing with my laundry and the baskets. And then, you know, I might pick a space in the room and go clockwise and put everything away that I know already has a space. And then I have my pile of things that don't have a place. Now that's really the hard stuff. And now maybe I can go, okay, are there some things in here? Where can I put them? How can I organize them? Or the best part, if I'm really rushed, I can go, I'm just going to put them in a basket for today. And your Space is much more livable and you have these, like, multiple finish lines that feel really good and keep you motivated to keep going because you have that sense of accomplishment.

[Sanjay Gupta]

So, Annie, I hope that helps. I mean, whether you're living in a small New York apartment or just feeling overwhelmed by your own space, I do think this method can help. It helps you initiate. It helps you get organized in your mind first and then applying that organization to your space. I think it's all about simplifying and breaking the tasks down, finding a small win, registering a win. Once you get something in the win column, I think a lot of the things come more easily. Plus, with spring cleaning right around the corner, I did want to give you some quick takeaways that can help refresh your space, reduce anxiety, maybe even boost happiness. So think of it like this. Organize based on habits. That means put things where you naturally leave them. Maybe a shoe basket goes by the door. Add a trash can or a laundry basket in every room. That can help reduce mess immediately without requiring much extra effort. Simplify your routines. If you hate folding laundry, use a basket for each different family member instead. That's what I do. We got three girls in the house, three teenage girls, my wife and I. We each have our own laundry basket. And finally, work with your brain. Think about your own brain. Everyone's brain is different. Build habits that fit your lifestyle. Don't force yourself into a perfect system. Your space does impact your mental state. That is true. I think most research has sort of shown that. So find a way to bring calm to your surroundings that can definitely boost your happiness, reduce your anxiety, make you feel more content. So thank you, Annie. Thanks for the question. Okay, you've probably seen them, maybe even own a pair. But do blue light glasses really help with digital eye strain? Find out after the break.

[Sleep Number Ad]

This podcast is supported by Sleep Number. There's a reason the Sleep Number Smart bed is the number one bed for couples. It's because you can each choose what's right for you whenever you like. Firmer or softer on either side. Sleep Number does that. One side cooler and the other side warmer. Sleep Number does that too. You have to feel it to believe it. Only Sleep Number Smart beds let you choose your ideal comfort and support your Sleep Number setting. Sleep Number Smart Beds learn how you sleep and provide personalized insights to help you sleep better. The new Sleep Number climate Cool Smart Bed lets you adjust up to 15 degrees cooler on either side. It's perfect for couples who struggle with sleeping too hot. Sleep better together. Why choose a Sleep Number Smart bed so you can choose your ideal comfort on either side. Sleep Number smart beds start at 999. Prices higher in Alaska and Hawaii. Exclusively at a Sleep number store near you. See store or sleepnumber.com for details. This podcast is supported by Wonderful Pistachios. Whether you're running between meetings, dropping off the kids, or listening to a podcast, Wonderful Pistachios is the perfect healthy snack for when hunger strikes. Each 1 ounce serving of Wonderful Pistachios contains 6 grams of protein, giving you over 10% of your daily value. It's one of the highest protein nuts out there. The fact that Wonderful Pistachios is a complete protein, providing you with all nine essential amino acids is why these little green wonders pack such a protein punch. And that satisfying crack of opening each shell? That's like snack meditation. You can also do Wonderful Pistachios no shells for that grab and go ease. Wonderful Pistachios come in a variety of flavors and sizes, perfect for enjoying with family and friends or taking them with you on the go. When you're looking for a protein pick me up or a late night tasty treat, get snackin on wonderful pistachios. Visit wonderfulpistachios.com to learn more.

[Sanjay Gupta]

And there goes the pager. Kira, who do we have next?

[Kira]

Next up, we have Lainie, who is also calling from New York City, and she has a question I think a lot of us can relate to. So here she is.

[Annie]

Hey Sanjay, my name is Lainey. I'm calling from New York. Between home and work, I am not the best at taking a break from staring at my computer. Because of this, I noticed that I have like really bad eye strain from all the screen used, which sometimes causes eye irritation and headaches. Is it worth it to invest in blue light glasses? Does it even work?

[Sanjay Gupta]

All right, Lanie, thank you for the question. Let me start this way. A quick rundown of what blue light actually is. So there is a natural light spectrum, and when you think of blue light, it has a short wavelength. That means it appears brighter than other colors like red or green. Okay, so it's a short wavelength. That means it's going to appear brighter. Now, screens, whether it's your phone or your computer or your tv, they all use blue light, as you might imagine, because that's going to enhance clarity and contrast. But here's a really important contextual point. They only emit about a thousandth of the blue light that we get from sunlight. Okay, so yes, they do emit blue light, but in context it's only about a thousandth, one thousandth of the blue light we get from sunlight. And those blue light glasses, they only filter about 10 to 25% of the blue light from screens. So most of the blue light that we get in our lives is not from the screens. And the blue light glasses maybe at best are going to filter about a quarter of that. Now, as you may have seen, the glasses do come with a range of marketing claims about their potential benefits. They say they're going to reduce eye strain, they're going to improve sleep, they're going to protect your eyes from light induced damage. But you know, when you look at the evidence of this, I think the evidence is pretty lacking. There was a review of 17 studies which adds to this consensus now that these blue light glasses probably don't do that much to prevent or relieve eye strain. Sorry to say, I wish they did. So why do your eyes then feel dry or itchy or tired after hours in front of a screen? The answer is that it's probably not the blue light itself. According to the Cleveland Clinic, the real culprit is likely something known as computer vision syndrome, sometimes called digital eye strain. And that's really largely caused by reduced blinking and prolonged focus. So here's some tips that might help ease your digital eye strain. Follow the 20, 2020 rule. What does that mean? Every 20 minutes, look at something 20ft away for 20 seconds. Let me repeat that every 20 minutes. Just look at something at least 20ft away for 20 seconds. Second of all, blink more. I know that sounds silly, but people forget to blink. Consciously blinking will help keep your eyes from getting dry. Use lubricating eye drops if necessary. Also, adjust your screen setup. Okay? So keep your monitor at arm's length away and consider a larger screen or larger text size to reduce strain. As a guy in his mid-50s, I've recently adjusted the text size on my screens. You know, just reduces that eye strain. Finally, take real breaks. Real breaks. That means stand up, stretch, move around. Now, one thing to note, and I think this is important, blue light can affect your circadian rhythm by suppressing something known as melatonin. Melatonin is the hormone of darkness, right? That's the stuff that helps you go to sleep. If you're suppressing melatonin, that can make it harder to fall asleep. Best fix is to simply cut back on screen time before bed. So, Lainey, back to your question. I just gave you a lot of information. Should you buy those blue light glasses? Well, they're not harmful. And if they make you feel better, go for it. But I wanted you to know the background, the science. And the science doesn't really necessarily show a lot of big benefits. Simple behavioral changes will probably go a long way for you. That's all we have for today's episode. If you have other health questions on your mind, I want to hear them. Record a voice memo. Email to asksanjayn.com or give us a call 470-396-0832 and leave a message. Thanks for listening. I'll be back next Tuesday. Chasing Life is a production of CNN Audio. Our podcast is produced by Aaron Mathewson, Jennifer Lai, Grace Walker, Lori Gallaretta, Jesse Remedios, Sophia Sanchez and Kira Dehring. Andrea Kane is our medical writer. Our senior producer is Dan Bloom. Amanda Seely is our showrunner. Dan Dezulla is our technical director. And the executive producer of CNN Audio is Steve Lichti, with support from Jamis Andrest, John Dionora, Hailey Thomas, Alex Maniseri, Robert Mathers, Lainey Steinhardt, Nicole Pesaru and Lisa Namorow. Special thanks to Ben Tinker and Nadia Kanang of CNN Health and Katie Hinman.

[Sleep Number Ad]

There's a reason the Sleep Number Smart bed is the number one best bed for couples. It's because you can each choose what's right for you whenever you like. Firmer or softer on either side. Sleep number does that one side cooler and the other side warmer. Sleep number does that too. You have to feel it to believe it. Sleep better together. Why choose a Sleep Number Smart bed so you can choose your ideal comfort on either side. Sleep Number Smart beds start at $9.99. Price is higher in Alaska and Hawaii. Exclusively at a Sleep Number store near you. See store or sleepnumber.com for details.

[Audie Cornish]

This week on the Assignment with Me, Audie Cornish. Is there a place in the US That Democrats can point to and say, see, this is the way forward?

[Casey Davis]

Well, first of all, let me just.

[Sanjay Gupta]

Say it is truly an honor to.

[Casey Davis]

Represent the working people of the greatest.

[Sanjay Gupta]

City in the entire country, Right? And that's the city of Chicago.

[Audie Cornish]

Mayor Brandon Johnson is the leader of a city seen by many as the very symbol of Democratic dysfunction. But he says we should give Chicago a second look and that despite the blowback from the Trump White House, we shouldn't underestimate Democratic city leaders at the forefront of navigating the new political landscape. Listen to the Assignment with Me, Audie Cornish. Streaming now on your favorite podcast. Apparently.