Cycle Syncing: The Secret to Successful Decluttering

Like many stay-at-home moms, I love listening to podcasts while doing otherwise mundane chores – laundry, meal prep, dishes, and cleaning to name a few. Lately I’ve been hearing a lot about cycle syncing. Cycle syncing means you “adapt your diet, exercise routine, social calendar, and even important work engagements to the different phases of your monthly menstrual cycle.” Because hormones, mood, and energy fluctuate for women within the four phases of their cycle due to changing levels of hormones such as estrogen, progesterone, and testosterone, anticipating and planning around these phases can lead to better planning, self-awareness, and communication with others.

Decluttering is often seen as the “gateway to minimalism” because it is easiest to focus on removing excess physical belongings in your environment before moving onto less tangible aspects such as your calendar, relationships, and thoughts. Yet it is easy to get discouraged or make excuses why we aren’t decluttering. Any of these sound familiar?

I don’t have enough time to post my belongings on Marketplace/take them to Goodwill.

I don’t have the energy to go through that drawer right now.

This was given to me as a gift and I feel really guilty getting rid of it. I’ll hold onto it a little bit longer.

I know my memories aren’t in this sentimental item, but I’m feeling really emotionally attached to it right now.

Decluttering the kids’ playroom is so overwhelming. I have no idea where to start.

I have thought all of these at some point or another, and sometimes within the same month! With fluctuations in energy, focus, and emotions due to hormonal changes, no wonder decluttering can be challenging!

But what if there was a way you could use the wisdom and natural energy of your body to make decluttering easier? Here is a four-step guide to decluttering using a cycle syncing approach (please note that the number of days for each phase varies for each individual):

(Before we get started, it should go without saying that this approach is geared toward anyone experiencing hormonal changes due to menstruation. That being said, I think that other readers who don’t have this experience can glean some important insights for their partners/spouses to make the decluttering process smoother all around. Also, these phases may look different for anyone on hormonal birth control or other hormone-influencing medication).

Day 1 – 7 Menstrual Phase

During the menstrual phase, estrogen and progesterone levels are at their lowest levels. Because of this, it is natural to be low energy, as well as more introspective and reflective. It is also a good time to brainstorm and set goals, because during this phase the right and left hemispheres of the brain are highly engaged with each other.

The menstrual phase is a good time to collect the items you want to declutter, or observe what you and your family have used over the past 30 days, including:

• Clothing and accessories (for you and your kids, if applicable)
• Makeup/personal care items/medication
• Kids’ toys
• Books (for you and your kids, if applicable)
• Aspirational clutter
• Any other categories of interest to you

You may not have the energy to get the items out of your home, and that’s OK. Collect them in a box or bin and put them out of sight for the remainder of the menstrual phase. Give yourself grace to realize that there is a hormonal reason that you are low-energy and your decluttering efforts are on a temporary hiatus – not permanently stalled.

You may also be more likely to research a new 30-day decluttering challenge, such as the Minimalism (Mins) Game. Be aware, however, that your desire and energy to follow through with a longer decluttering challenge may wane as you enter the luteal and menstrual phase again. For that reason, a 14-day challenge starting at the end of your menstrual phase may prove more successful.

Day 8 – 13 Follicular Phase

In the follicular phase, hormone levels increase. One hormone, the follicle stimulating hormone (FSH), is responsible for increasing neural connections capacity, which means that you are more likely to take on a new project (perhaps one that you brainstormed during the menstrual phase!) Your energy level are higher, and you are better able to tackle problems that may have been put aside during the menstrual phase.

This is the time to execute the decluttering plan you have in place. Take the items you collected during your menstrual phase and post them on Facebook Marketplace/your local Buy Nothing group, or get them into your car for donation. Then consider tackling a drawer (or a room) each day for 15-20 minutes as your energy levels continue to rise. Your increased problem-solving skills may help you determine what to do with the items that have been sitting for months, such as gifts you’ve never used, items with the tags still on them, or “just in case” items.

Day 14 – 21 Ovulatory Phase

In the ovulatory phase, hormones including estrogen, progesterone, and testosterone continue to rise until they peak and luteinizing hormone (LH) is released. You have more clarity in verbal communications, are more willing to collaborate with others, and feel more confident in yourself and your decisions.

This is the best time to declutter because:

• You have more mental clarity and energy to execute on your decluttering plans, such as taking items to the donation center or spending more focused time on decluttering areas of your home
• If you have a spouse or partner who has been reluctant to let go of their clutter, you are more likely to be confident in sharing your “why” behind decluttering and have a productive conversation with them about it
• It is easier to let go of more emotionally charged or sentimental items because tolerance for pain is higher due to higher estrogen levels
• Because collaboration and cooperation are easier during this time, you may be more likely to donate to local non-profits or Buy Nothing groups where you know that are you are helping your neighbors

The ovulatory phase, however, may have some unintended consequences when it comes to purchasing behaviors. One fascinating study in the Journal of Consumer Behavior found that a woman’s menstrual phase had a bearing on consumer choice. Specifically, they were more likely to wear and purchase “appearance-enhancing” products such as clothing, shoes, and handbags because the hormone shifts in ovulation phase cause them to “motivated to be more social and appear more attractive at social events.” In other words, ovulation may make you more susceptible to retail marketing, which may derail some of your decluttering efforts.

Day 22 – 28 Luteal Phase

During the luteal phase, progesterone levels rise (until the body recognizes whether conception has occurred) and estrogen and testosterone begin to drop. Progesterone is known as the “relaxing hormone” so it is more common to feel more introverted during this time. However, progesterone also impacts cortisol levels in response to stress. One study showed that stressful stimuli during the follicular phase caused a lower cortisol increase than in the luteal phase. This is one reason why moodiness and pre-menstrual syndrome (PMS) symptoms are more prevalent during this phase. You will likely have less clarity and feel more emotional than in the follicular and ovulatory phases.

Because cortisol levels are higher and energy levels are low, this is the least desirable phase for decluttering. Here’s why:

• If you haven’t started decluttering, you may feel overwhelmed by the prospect and not know where to start, which makes you feel even more discouraged
• If you kept your bin or box full of items you collected in the menstrual phase and didn’t get them out of your house in the follicular or ovulatory phase, you may take a second look at the items and decide that you want to keep them for emotional reasons
• It is harder to declutter sentimental items from loved ones, clothing, photographs, cards/letters or anything with an emotional attachment
• Conversations with your spouse/partner or kids about decluttering may be more emotionally-driven, and therefore less effective

In addition, studies have shown that you may be more prone in the luteal phase to purchase items based on impulse and emotion. Specifically, one study found that “women in the luteal phase were significantly less controlled and more impulsive than women earlier in their cycle. A significant correlation was also found for over-spending, lack of control and buyers’ remorse with day of cycle.” While my emotional purchases tend to be consumables (chai tea lattes and baked goods are my go-to’s), yours may end up as physical clutter in your home.

Could Hormones be the Key to Decluttering Success?

The menstrual cycle is a complex dance of numerous hormones that impact your physiology, energy, focus, and emotional state. By tracking your unique cycle, you can sync your activities for maximum effectiveness in every area of your life, including decluttering. While decluttering can be physically demanding and emotionally taxing, cycle syncing can help ensure you are doing the right tasks at the right time to make the process easier (and possibly even enjoyable!) To help you in your decluttering efforts, I created a free checklist to help you sync decluttering with the four phases of your cycle! I’d love to know if it’s helpful. Feel free to comment on this post and let me know!