How much mental clutter do you deal with daily? If you're like most people, your buzzing brain often feels overwhelmed and stressed out. After all, you have bills to pay, things that need to get done, and little ones to take care of. To make matters worse, you can’t seem to have enough energy to make it through your day. And forget going to sleep; that’s almost impossible because you can’t seem to quiet your cluttered mind. This cycle leaves your brain and body exhausted.
The good news is you can help control the mental chaos and calm your mind. Keeping your mind uncluttered and free of what doesn’t serve you supports your mental health. It also nourishes your physical health and over well-being.
Scroll on to learn 7 ways to help you declutter your mind and worry less.
Setting aside a few moments to jot down your thoughts is therapeutic for your mind. This is because journaling helps you become an observer of your life. It's easier to notice the negative thought patterns when you're putting them on paper. And by getting out what's in your head, you create mental space. You're 'wringing out' your mind of mental clutter.
How often have you scrolled through social media, making you feel worse? Social media can be fun, but it's also a soul-sucker in the form of a comparison trap. How many times have you felt uncomfortable emotions like disgust, jealousy, or anxiousness as a result? It clutters your mind and kills your stomach.
So, avoid logging onto social media when you’re focused on clearing your mind. Our culture is so go-go-go. Social media feeds into that fast-paced, fear-of-missing-out frenzy. If you have an iPhone or Android, you can set app limits in your settings.
Exercising has incredible mind and body benefits. That's because your body releases stress-relieving hormones like dopamine and endorphins. When you exercise, your body also releases endocannabinoids. These neurotransmitters serve up that calm, "runner's high" effect. In turn, you gain clarity, and your mind becomes focused. Carving out even a few minutes a day for a quick stroll is enough to give your mind a clear boost.
Your home has a significant effect on your mental energy. If it's cluttered, you're more likely to feel unfocused, unsettled, and unmotivated for the task at hand. Conversely, an organized space fosters an unfrazzled, less-stressed mind. That's because there are less tempting distractions. As a result, you have more focus. Don't overwhelm yourself by tackling your whole house at first. Take baby steps and do one room at a time. Your work area is a great place to start.
Meditation is one of the most healthy habits you could have because it helps you stay focused. Unfortunately, our world is so fast-paced that we're encouraged to hustle and multitask. Because of this, our mental clutter grows. Luckily, meditation is a powerful tool for resisting distractions. It involves focused breathing, observation, and visualization.
If you’re new to meditating, try a guided meditation on YouTube.
One way your mind gets cluttered is by thinking about everything you need to get done during the day. Texts need answering, forms need filling out, and you've already answered 50 questions, and it's not even 8 AM.
To help minimize your mental load, start planning your day the night before. This way, you don't have to waste mental energy thinking about tasks repeatedly. Like, "I must remember to mail that letter.” Instead, start by jotting down 3 important tasks. Then add your everyday stuff, like making the bed and prepping lunches. Checking off your list will inspire you throughout the day.
Make no mistake: planning out your day takes practice. But the more you do it, the more you'll create a routine. Our brains love routine because there's more energy and focus for more important tasks.
We've grown accustomed to multitasking and "doing it all," so we burn out. Our health suffers. And we feel overwhelmed at the thought of juggling more. Instead of upping your multitask game, focus on completing one task at a time.
Think of it like this: remember the 90s-era car trunk CD changers? Your life has a full set of CDs ready to play, but there's no way you can play them all and not break. So you have to pick one and stick with it for a while. It’s the same for how you choose to spend time.
Practice this by using a planner and turning off phone notifications. The Pomodoro Technique works well, too, in which you work on a task for 25 minutes and have a 5-minute break.
It takes practice, but you can declutter your mind and enjoy mental peace. Your first step should be observing your thoughts and feelings. Then, focus on eliminating distractions. And lastly, remember to exercise. In time, you’ll learn to keep the mental clutter at bay with these tools.
What tips do you have for cleaning out a cluttered mind? Please share your thoughts with us below!
Kris McCormick is a boy mama, wife, and blogger. Since becoming a mom seven years ago, she’s been researching the best advice, resources, and baby gear from small businesses to make pregnancy and child-raising easier for all parents. You