The Intersection of Minimalism and Recovery 

If you’re like most people, you probably have some outfits with tags still on them hanging in the closet (things don’t always look like they do in the catalog or even in the fitting room). There are probably mugs you never use sitting in the back of the kitchen cabinet, and maybe even a few cardboard boxes with stuff you never unpacked after your last move. And while it might seem innocent enough (things tend to stack up over the years, and “cleaning day” is on the books — someday), there’s more to think about here. As Joshua Becker writes in The More of Less: Finding the Life You Want Under Everything You Own, “Maybe the life you’ve always wanted is buried under everything you own!”

Becker goes on to say that “the goal of minimalism, let’s remember, is not just to own less stuff. The goal of minimalism is to unburden our lives so we can accomplish more.” And what if minimalism could also be the key to moving forward in the alcohol recovery journey? Let’s explore how a minimalist lifestyle helps sobriety, and how we can take the first step to get there.

What Is a Minimalist?

Minimalism has gotten trendy these days. From Marie Kondo’s “KonMari” method that aims to help people simplify their lives and “spark joy,” to Instagram minimalists proudly displaying their neatly organized closets and inviting readers to “Declutterize with Dawn,” our culture is abuzz with methods to make minimalism part of our lives. But what is a minimalist approach all about? And is there evidence backing up its benefits?

In Becoming Minimalist, Joshua Becker provides this definition: “Minimalism is the intentional promotion of the things that bring you joy and the removal of those that do not.” And by “things” he doesn’t just mean the physical stuff we stash away in boxes under our bed (although those certainly contribute to the problem). Instead, minimalism is all about intentionally choosing the possessions, activities, relationships, and commitments that we allow into our lives and letting go of the rest.

The Science of Less: Why It Works

As it turns out, scientific evidence supports the idea that minimalism works. It comes to this: the brain loves efficiency. When we get rid of clutter in our physical environment, we also “clean up” our mind by reducing cognitive load — the information that our brain is busy processing whether or not we’re aware of it. Getting rid of unnecessary stuff also paves the way for new habits to take root. And yes — it can make the recovery process easier and help sobriety stick. 

The Neuroscience of Simplicity and Sobriety

What does minimalism have to do with recovery? As it turns out, quite a bit. For one thing, decluttering our space (as well as our schedule) has some direct neurological benefits that give our alcohol recovery momentum and help our brain heal from the aftermath of booze. Moreover, choosing to add things to our life with intention is very much in line with the kind of mindset we need in order to ditch habits that no longer serve us.

1. The Dopamine Dilemma

As humans, we have a natural drive to pursue what makes us feel good while avoiding pain. From the neuroscience perspective, this pleasure-seeking tendency is powered by the dopamine-driven reward system that evolved to keep habits alive to ensure our survival. When we’re accepted by our peers, find a romantic partner, or eat a nutritious meal, we’re rewarded by a boost of dopamine — the reward neurotransmitter that makes us feel good and keeps us coming back for more.

Unfortunately, the reward circuit is notoriously easy to hijack — and alcohol does just that. Artificially boosting dopamine in the short run, it leads to a rebound effect that leaves us feeling depressed and unmotivated. This is why it can be hard to stop drinking once it’s gotten out of hand: our brain puts the brakes on natural dopamine production, leading to alcohol cravings.

Minimalism, in turn, can kickstart the process of resetting our dopamine balance. Here’s how:

• Completing tasks is satisfying. It’s rewarding to watch a messy closet or desk transform into an organized, inviting space. As we admire the fruits of our labor, we get a natural dopamine boost!
• Putting less value in material possessions ends up bringing more joy. As Anna Lembke writes in Dopamine Nation: Finding Balance in the Age of Indulgence, “The paradox is that hedonism, the pursuit of pleasure for its own sake, leads to anhedonia. Which is the inability to enjoy pleasure of any kind.” Once we stop constantly seeking pleasure, we’ll find more pleasure in the things we already have.
• There’s more time for other dopamine-boosting activities. Whether we’re talking about mountains of unopened mail or overcommitment to projects, having too much stuff in the way and too many activities on our schedule leaves less room for experiences that truly bring us joy. Without distractions in our path, we can include activities that feel meaningful and naturally boost dopamine levels, such as catching up with friends, engaging in creative projects, or connecting with nature.

Ready to get that dopamine flowing? Decluttering might do the trick!

2. Decluttering To De-stress

In addition to disrupting our neurotransmitter levels, alcohol creates stress. We might think we’re drinking to “relax,” but any relaxation we feel is, at best, temporary. Triggered by alcohol’s depressant effects, it gives way to drowsiness and, eventually, rebound anxiety. 

Moreover, science shows that alcohol boosts the levels of the stress hormone cortisol, contributing to stress and sapping the body’s resources in the long run. A vicious cycle is set in motion. Stressful events or circumstances often serve as a drinking trigger. However, the attempt to “drown” the stress in the bottle ramps it up instead. Emerging from the boozy haze, we’re left with the original problem that looms even larger in the aftermath of drinking.

As it turns out, clutter has the same effect! Research shows that a messy environment can trigger our stress response and boost cortisol levels. The reason has to do with cognitive overload that we experience when we’re surrounded by the distractions of a cluttered space.

Decluttering, in turn, does the opposite. Research shows that decluttering lowers cortisol levels, helping us interrupt the cycle and decreasing cravings. By clearing up our space we’re literally tossing our stress and alcohol cravings down the same garbage chute!

3. Minimalism as a Buffer for Impulse Control

Science shows that minimalism reduces our dependence on material things and calms the craving for instant gratification — the hallmark of addictive behaviors, including urges to drink. In addition to the dopamine-driven reward system we touched on earlier, the prefrontal cortex — the brain’s decision-making center — plays a major role in this shift. While alcohol slows down prefrontal cortex activity and even leads to its reduced volume over time, a minimalist lifestyle does the opposite. By training our brain to be in the driver’s seat when making conscious decisions about what to include in our life and what to leave out, we “exercise” the prefrontal cortex, making it more efficient over time.

This shift, in turn, is especially important when we’re in recovery from alcohol misuse. We’re helping our prefrontal cortex recover, boosting the rate at which our cognitive abilities get restored and making relapse less likely. By simplifying our surroundings, we’re building a buffer against impulsive urges, helping neuroplasticity (the brain’s ability to adapt) work its magic!

4. Minimalism as a Mindfulness Practice

Getting in the habit of paying attention to the things we allow into our space and our life is also a form of mindfulness. And when it comes to alcohol recovery, mindfulness is a superpower: it helps engage the prefrontal cortex, restores memory function, builds brain volume, boosts neurogenesis (the creation of new neurons), and helps us coast through cravings. Mindfulness also helps remove distractions, allowing us to tune into our own thoughts and emotions.

Moreover, the act of decluttering itself can be a powerful mindfulness practice, allowing us to pause and consider each item in a non-judgmental way as we decide to keep it or let it go. Check out “Can Mindfulness Techniques Relieve Anxiety?” for more insights!

Finding Balance

Given all the benefits of minimalism, you might be itching to unpack those boxes, organize your sock drawer, and sell all those unworn clothes. And that’s great — but there’s one caveat. Don’t take it too far.

Ironically, all the tips, books, and blogs about minimalism can actually create a type of “clutter” of their own.

Moreover, as Jia Tolentino writes in “The Pitfalls and the Potential of the New Minimalism,” the modern minimalist gurus tend to be a bit unrealistic. It takes time and money to turn your house into a chic, minimalist sanctuary. Not only is “minimalist furniture” expensive, but the act of decluttering and organizing also takes time and money, especially if we hire services to help us. In Tolentino’s words, “Less is more attractive when you’ve got a lot of money, and minimalism is easily transformed from a philosophy of intentional restraint into an aesthetic language.” The key is to not get overly attached to the material aspect of minimalism and instead apply it to all aspects of life in a balanced way.

Tips for Minimalism in Recovery

So how can we tap into the power of minimalism without going too far? Here are some ideas to start with:

• Try different approaches without feeling pressured. When it comes to decluttering advice, try out the different tips from minimalist influencers and give Fumio Sasaki, Marie Kondo, Joshua Becker, and other minimalism gurus a read. Just make sure you don’t get overwhelmed by the process: incorporate the tips that work and let the others go. After all, that’s what being a minimalist is all about!
• Embrace “messy minimalism.” There are lots of “professional minimalists” out there, but you don’t have to become one. Do as much decluttering as you’re able to — for example, try to get rid of 10 unnecessary things every week, set a goal of going through one stack of papers, or clean out one drawer at a time. Every little bit helps!
• Do a digital detox. We spend much of our time online, and approaching our digital life with intention is key. Also, make sure to take breaks from your online life by setting a “device-free” hour every day, staying away from screens at night, and disconnecting from any groups or sites that are likely to get you off track or don’t support your recovery.
• Simplify your social circles. Be mindful of who you spend time with on a regular basis and be intentional about your relationships. If someone doesn’t support your recovery, it might be time to gently move on — sometimes in life our paths diverge, and that’s completely okay!
• Be mindful of what you bring into your life. This is where minimalism can be a recovery superpower. By getting in the habit of thinking twice before buying, watching, eating, or drinking something, we’re building healthier habits that support our recovery.
• Minimize your mindset. In a similar way, if you find your thoughts racing and anxiety ramping up, take a moment to pause. Use a mindfulness technique that works for you — whether it’s diaphragmatic breathing, repeating a mantra or affirmation, or using progressive muscle relaxation — to clear your mind. 
• Embrace “tiny habits.” Adding small habits to your life is a simple way to create real change. Those tiny habits add up! Try a five-minute meditation every day or do some stretches before bed. Before you know it, you’ll be in the habit of doing them every day.
• Choose your commitments wisely. Before agreeing to join a new group or commit to an activity, ask yourself if the time is right and if you have the bandwidth for it right now. If not, decline politely — and don’t feel guilty about saying no. You’re just taking care of your mental health, and that’s always okay.
• Practice gratitude. Gratitude is good for our brain, and embracing minimalism helps us be more grateful for the things we have rather than focusing on what we don’t have. (For more info on fostering gratitude, check out “10 Benefits of a Daily Gratitude Practice.”)

However you decide to incorporate minimalism into your life, just enjoy it! Take note of how you feel before and after each small change, and see how they can have a big impact on your life!

Building a New Life

In the end, recovery is all about building a new life — one that doesn’t have room for alcohol and is instead intentionally constructed out of experiences that bring meaning and authentic joy, letting our true self thrive. By simplifying different aspects of our lives we can create an environment that makes it possible!