declutter your mind techniques

Declutter Your Mind in 10 Steps for Clarity and Focus

Why decluttering your mind matters

Have you ever felt like your brain is juggling too many balls at once? Thoughts pinballing around, responsibilities piling up, and no clear path forward? A mental declutter might be just what you need!

I’ll be the first to admit, I’ve always got a million things on the go and I often feel overwhelmed – i.e., work responsibilities, practicing guitar, rehearsing for live gigs, playing gigs, booking new gigs, working out, surfing, and social outings with friends. It’s all good stuff, but there are a lot of moving parts to keep straight in my head. So when I take a time-out to declutter my mind, it feels like a good old cerebral disk defrag!

Every time you hit the brakes to clear your mental space, you gain focus, eliminate negative thinking, reduce stress levels, and improve your overall quality of life. Less mental clutter makes it easier to tackle challenges, sleep better, and even opens space for creative ideas to flow.

So my aim with this article is to highlight the strategies I use to regain control, clarity, and focus even when the proverbial bullets are flying overhead!

Symptoms of a cluttered mind

How do you know you’re experiencing brain clutter? You might have some or even all of the following symptoms:

  • Constant overwhelm: You feel like there’s too much to do and not enough time to do it all.
  • Difficulty concentrating: You struggle to stay focused on tasks or conversations due to racing thoughts.
  • Poor decision-making: You find it hard to make choices, even for simple matters, due to mental overload.
  • Forgetfulness: You frequently lose track of important details, dates, or tasks.
  • Chronic procrastination: You avoid responsibilities or delay tasks because they feel too daunting.
  • Restlessness or anxiety: You have a persistent underlying sense of unease or agitation.
  • Interrupted sleep: You have trouble falling asleep or you wake up at 3 a.m. stressed about everything that needs to be done.
  • Low productivity: You struggle to complete tasks efficiently due to scattered thinking.
  • Emotional outbursts: You become easily frustrated, irritable, or overwhelmed by small things.
  • Neglecting self-care: You fail to prioritise personal health, hygiene, or relaxation due to mental clutter.

1. Declutter your space, declutter your mind

When your home or workspace looks like a bomb went off, it can feel overwhelming and make it hard to focus on what truly matters. Often, your cluttered environment reflects your cluttered mind. Start by cleaning your space and commit to maintaining it daily. Simple habits, like making your bed every morning or tidying your desk, can bring a surprising sense of order and clarity to your thoughts. You’ll be surprised how much lighter and more focused you feel when your surroundings are in order.

Action steps

  1. Start small: Pick one area, like your desk or a single corner, and tidy it.
  2. Set a timer: Dedicate 10–15 minutes to cleaning each day to make it manageable.
  3. Declutter first: Get rid of what you no longer use or need. Give to charity or recycle it.
  4. Create a habit: Make your bed every morning or tidy your workspace before ending the day.
  5. Organise essentials: Keep frequently used items in designated spots for easy access.
  6. End with a reset: Before bed, do a quick scan of your space and put things back in their place.
  7. Celebrate progress: Take a moment to appreciate the calm of your organised environment.

2. Journaling: A brain dump for clarity

When your mind is buzzing with a million thoughts, a “brain dump” might be just what you need. Getting it all out of your head provides a sense of catharsis and can help provide much needed clarity amidst the chaos.

  1. Urgent;
  2. Important but not urgent, and;
  3. Not urgent, but necessary

Once you’ve done this, creating a to-do list and action plan becomes far easier, helping you tackle your priorities with a sense of control.

Action steps

  1. Set up your space: Grab a notebook, paper, or whiteboard and find a quiet spot to focus.
  2. Dump your thoughts: Write down everything on your mind without filtering or organising.
  3. Categorise tasks: Group items into three categories: urgent, important but not urgent, and not urgent but necessary.
  4. Prioritise: Identify the top tasks from each category to focus on first.
  5. Create a plan: Turn your priorities into a clear to-do list with specific, actionable steps.
  6. Review regularly: Check your list daily to stay on track and adjust as needed.

3. Talk to a close friend

While it’d be nice to have a psychotherapist at your beck and call, sometimes, all you need is a good chat with a trusted friend. A close confidant can offer a fresh perspective on your problems. They’re not emotionally tied to your situation and can help you see things more clearly. Whether you need to vent or brainstorm solutions, a heartfelt conversation can work wonders for your mental clarity.

Action steps

  1. Set the tone: Be clear about what you need – whether it’s to vent, seek advice, or brainstorm solutions.
  2. Share openly: Talk honestly about what’s on your mind, allowing yourself to be vulnerable.
  3. Listen to their perspective: Be open to their insights, even if they challenge your viewpoint.
  4. Express gratitude: Thank them for their time so they feel appreciated and not just used as a toxic dumping ground.

4. Cut out screen time

Screen time is the ultimate mind clutter black hole. It fragments your attention and makes it harder to focus. Ironically, if you’re constantly checking your phone, tablet, or computer, you might be using them to avoid tasks that really matter and inadvertently fill up your brain’s junk drawer. Consider a “digital detox declutter” – even if it’s just for a day. Use that reclaimed time to think, plan, and relax without the constant buzz of notifications. It can give you breathing space to approach your thoughts with renewed focus.

Action steps

  1. Set a declutter goal: Decide on the duration of your digital declutter, whether it’s a few hours, a day, or longer.
  2. Turn off notifications: Silence notifications (beeps and vibrations) on your devices to minimise distractions.
  3. Establish boundaries: Designate specific times or areas where devices are off-limits, like during meals or in your bedroom.
  4. Replace screen time: Plan alternative activities such as reading, journalling, walking, or meditating.
  5. Reflect and plan: Use the quiet time to organise your thoughts, set goals, or simply relax.
  6. Evaluate the impact: Notice how the detox affects your focus and mental clarity, and consider making it a regular habit.

5. Exercise to declutter your mind

Physical activity isn’t just good for your body; it’s a balm for your mind. Exercise releases endorphins, which combat stress and anxiety, and stimulates the production of brain-derived neurotrophic factor (BDNF) – like fertiliser for brain cells – which supports brain health and can help reduce depression and anxiety. Whether it’s a brisk walk, a yoga session, or some weight training, regular exercise leaves you feeling more balanced and ready to tackle life’s challenges with a clear head.

Action steps

  1. Choose your activity: Pick an exercise you enjoy, such as walking, yoga, cycling, or weight training, to make it easier to stick with.
  2. Schedule it in: Set aside a specific time each day or week for your chosen physical activity to make it a consistent habit.
  3. Start small: Begin with manageable sessions, like a 10-minute walk or light stretching, and gradually increase as you feel comfortable.
  4. Use movement to declutter: Focus on your breathing and movements during exercise to clear your mind and reduce mental clutter.
  5. Stay consistent: Aim for regular sessions to build momentum and reap the long-term mental and physical benefits.
  6. Reflect on the effects: Notice how exercise improves your mood, focus, and mental clarity, reinforcing your commitment to staying active.

6. Take a time-out

declutter your mind

Sometimes, the best way to deal with mental clutter is to step away from it. Take a breather—go for a walk in nature, sit by the beach, or spend time in a quiet park. In fact, there is scientific evidence that shows exposure to nature improves cognitive function, brain activity, blood pressure, mental health, physical activity, and sleep!

And socialising with friends, even if not talking about your brain baggage, can also be a great way to reset. By giving yourself space, you’ll often return to your tasks with a fresh perspective and renewed clarity and energy.

Action steps

  1. Schedule regular breaks: Set aside time each day for a breather, whether it’s a walk in nature or a quiet moment in a park.
  2. Step outside: Change your environment to mentally reset – spend time by the beach, in a garden, or simply away from your workspace.
  3. Socialise for a reset: Meet with friends, even if you’re not discussing your mental clutter, to refresh your mind.
  4. Mindfully disconnect: Leave your phone and devices behind during these breaks to fully declutter your thoughts.
  5. Reflect: Use the time away to think without pressure, allowing your mind to process naturally.
  6. Return with clarity: After your break, approach your tasks with renewed energy, focus, and perspective.

7. Stop watching the news

The 24-hour news cycle thrives on keeping you hooked, often by focusing on addictive doom and gloom clickbait – in fact, that’s their business model! While staying informed is important, excessive news consumption can drain your energy and add unnecessary stress. It can also colour your world view and leave you feeling more pessimistic about life in general. Cutting back on (or cutting out) the news can free up your mental bandwidth and help you focus on what truly matters in your life.

Action steps

  1. Set limits: Decide how much news you’ll consume each day, whether it’s 30 minutes or a specific time frame.
  2. Choose reliable sources: Stick to a few trusted outlets to avoid being overwhelmed by contradictory or sensationalised stories.
  3. Declutter your feeds: Unfollow or mute social media accounts and apps that bombard you with negative news.
  4. Schedule news-free time: Dedicate parts of your day, such as mornings or before bed, as time to stay away from the news.
  5. Focus on other activities: Replace news consumption with hobbies, reading, or quality time with loved ones.
  6. Reassess regularly: Periodically evaluate your news consumption and adjust to ensure it doesn’t negatively affect your mental clarity.

8. Ditch or limit social media

Social media, much like the news, can be another major drain on your mental clarity. It’s designed to keep you scrolling, often at the expense of more meaningful activities. The constant influx of short-form content trains your brain to be scattered, making it harder to concentrate. And the constant comparisons to carefully curated, airbrushed images can take pot shots at your mental health.

For a deeper dive on this topic, check out my article, 7 Reasons Why I Cut my Social Media and Smart Phone Use. I discuss the research behind social media’s addictive nature, including how it detracts from your productivity and focus, affects your sleep, and self-esteem.

The bottom line is that taking a break or significantly cutting back on social media allows you to cut the clutter, prioritise what’s important, and reclaim your time.

Action steps

  1. Set boundaries: Be ruthless. Limit your social media use to specific times of the day, such as 20 minutes in the morning or evening.
  2. Declutter your accounts: Unfollow accounts that bring negativity, comparison, or drain your energy, and focus on those that inspire or educate.
  3. Turn off notifications: Disable non-essential alerts to reduce distractions and the temptation to check your phone constantly.
  4. Take regular breaks: Designate tech-free hours or days to allow your mind to reset and declutter from the endless scroll.
  5. Replace with meaningful activities: Use the time saved from social media for hobbies, reading, or quality interactions with loved ones.
  6. Evaluate regularly: Check in with yourself to see if social media is still serving your needs or if it’s time to declutter further.

9. Practice mindfulness

Life can feel like a storm sometimes, but practicing mindfulness helps you find calm within it. Techniques like meditation can train your brain to stay present and focused, reducing the overwhelm of racing thoughts. Taming your “monkey mind” – the constant chatter in your head – lets you see which thoughts truly deserve your attention, helping you focus on what really matters.

Action steps

  1. Start with small sessions: Begin with just 5 to 10 minutes of meditation or mindfulness each day to ease into the practice.
  2. Find a quiet space: Choose a calm environment where you can sit comfortably and focus without distractions.
  3. Focus on your breath: Use your breath as an anchor to stay present and declutter your mind from racing thoughts.
  4. Let go of distractions: When your mind starts to wander, gently guide it back to your breath or a mantra to refocus.
  5. Practice regularly: Make mindfulness a daily habit to strengthen your ability to stay present and reduce mental clutter.
  6. Reflect on progress: After each session, notice any changes in your ability to focus and how it affects your overall sense of calm.

10. Eat well for a healthy mind

There is scientific evidence to show that what you eat affects your mental health. Diets high in sugar and unhealthy fats can leave you feeling sluggish and unfocused. On the other hand, nutrient-rich foods like fruits, vegetables, whole grains, and quality protein support both your body and brain. A balanced diet helps stabilise your mood and enhances your ability to think clearly, making it easier to declutter your mind.

Action steps

  1. Eat a balanced diet: Include a variety of fruits, vegetables, whole grains, and lean proteins.
  2. Minimise processed foods: Reduce intake of sugary snacks and unhealthy fats that can lead to energy crashes and mental fog.
  3. Stay hydrated: Drink plenty of water throughout the day to help maintain mental clarity and avoid dehydration-related fatigue.
  4. Plan meals: Prepare balanced meals ahead of time to avoid reaching for quick, unhealthy options when you’re hungry.
  5. Mindful eating: Focus on your meals, eat slowly, and listen to your body to avoid overeating and help your mind stay clear.
  6. Evaluate how you feel: Reflect on how certain foods impact your energy and focus, and adjust your diet to support mental clarity and well-being.

Extra tips to declutter your mind

  • Limit multi-tasking: Focus on one task at a time to reduce mental strain.
  • Get enough sleep: A well-rested brain is more efficient and less prone to overwhelm.
  • Set boundaries: Learn to say no to commitments that don’t align with your priorities.
  • Create a daily routine: Structure your day to reduce decision fatigue and stay on track.

Take home message

Decluttering your mind isn’t a one-and-done activity; it’s a habit you cultivate over time. By incorporating these strategies into your life, you’ll create mental space for what truly matters. Whether it’s through journaling, mindfulness, or simply organising your space, each small step brings you closer to a clearer, calmer mind. Now get started!

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