Feeling Overwhelmed? Reclaim Balance with Balanceology™ Clutter Circle Model

By Frances Robinson, Balanceology Certified Burnout Coach

“Clutter isn’t just the stuff on the floor. It’s anything that gets between you and the life you want to be living.” Peter Walsh

When feelings of overwhelm go unchecked, they can spiral into burnout. Yet many people overlook the early signs - often because they’re labelled as something else entirely: stress, tiredness, or “just being busy.” But behind these everyday labels, the warning signs may be gathering momentum.

Frances Robinson, a Certified Burnout Coach with Balanceology, works with clients to explore these early signs. In her practice, she supports individuals to not only recognise the roots of burnout but also to embed sustainable strategies for long-term wellbeing.

The World Health Organization defines burnout as a workplace phenomenon marked by exhaustion, cynicism, and reduced efficacy. These symptoms often appear across multiple domains: cognitive, emotional, behavioural, physical, energetic, environmental, and intuitive. For some, it builds slowly - a steady drip. For others, it crashes in like a tidal wave. One client described it as “falling off a cliff.”

Burnout can have serious consequences, impacting the cardiovascular, digestive, reproductive, and immune systems. That’s why self-monitoring and intentional recovery practices are so vital.

One foundational tool Frances shares with clients is the Clutter Circle Model, as introduced by Balanceology founder Jayne Morris in her book Burnout to Brilliance and on the Balanceology Certified Burnout Coach Programme. It’s a deceptively simple concept: explore the “clutter” in your life - physical, mental, emotional, relational, temporal, and energetic - and gently begin to release what no longer serves you.

Physical Clutter

Start with your environment. What are you holding on to that you no longer use, need, or love? The overflowing wardrobe, the ever-present tea towel, the messy desk - these items may seem minor, but over time they contribute to cognitive load and mental fatigue.

As S.J. Scott notes in Declutter Your Mind:

“We often feel like we don’t have time to declutter because we’re too busy consuming new stuff and information. But at some point, all this busyness is leading us to mental and emotional exhaustion.”

Body Clutter

Next, check in with your body. Are you fuelling yourself with nourishing food, or simply grabbing quick fixes between tasks? Are you resting as much as you’re moving? 

Overexercising when your reserves are low can be just as depleting as doing nothing at all. The body holds wisdom - listen when it speaks through symptoms like headaches, insomnia, digestive upset, or palpitations.

Time Clutter

Are you rushing from one commitment to the next? Frances encourages clients to create a "third space" between meetings or events - a small pause to reset. This might be stepping outside, making a cup of tea, or simply staring out of the window. Even one minute of intentional space can be regenerative.

Relationship Clutter

Who do you surround yourself with - and how do you speak to yourself? Frances often asks clients: Who was your first true love? The ideal answer? Yourself.

Self-talk matters. As Brené Brown reminds us:

“Talk to yourself like someone you love.”

It’s also worth reviewing your wider circle. Are your relationships energising or draining? Are you spending time with people who uplift and inspire you? Studies, including those from the Proceedings of the National Academy of Sciences, link optimism with longer, healthier lives - by as much as 11–15%.

Thought Clutter

Not all thoughts are facts. Sometimes, we carry beliefs that quietly wear us down. In both Burnout to Brilliance and the Balanceology Certified Burnout Coach Programme we explore The Work by Byron Katie - a process of asking:

1. Is it true?

2. Can you absolutely know it’s true?

3. How do you react when you believe this thought?

4. Who would you be without it?

And finally: To what extent do you want to hold on to this belief?

Energy Clutter

Are you feeling aligned, or exhausted? Calm, or constantly on edge? Emotional energy is contagious. When we create space to shift our mindset, we not only feel brighter - we help those around us feel better, too.

Start Small

Decluttering isn’t about perfection. It’s about creating space to breathe, reflect, and choose. Begin with one drawer, one habit, one thought. Frances often reminds her clients that even the smallest shift can restore a sense of agency and calm.

Studies from the University of Utah confirm the benefits: decluttering reduces anxiety and improves mood, confidence, and clarity.

If you're feeling overwhelmed, you’re not alone - and you don’t have to navigate it solo. Reaching out for support is, as Brené Brown says in Dare to Lead, a “power move.”

Explore Coaching or Train With Us

Frances Robinson is a Balanceology Certified Burnout Coach and part of the Balanceology Associate Network. She offers 1:1 coaching to support individuals in preventing and recovering from burnout with practical, compassionate strategies.

To work with Frances - or to explore becoming a Certified Burnout Coach through Balanceology’s CPD-accredited training - click here to find out more.

🎧 Further Listening

 If clutter - mental, physical, emotional, or energetic - has been building up in your life, you may enjoy tuning into the Art of Balance Burnout Podcast by Balanceology.

In this episode, “Simplify Your Life,” Balanceology Founder Jayne Morris shares reflections on how simplifying your surroundings, habits and headspace can help create room for recovery, clarity, and calm. A gentle, inspiring listen for anyone seeking more balance.