What is Mental Decluttering?
Isabella Cannon
| 3 min read
Mental decluttering is a process of clearing one's mind of excessive and unnecessary thoughts and worries to focus on the thoughts that matter.
According to a 2020 study, people have more than 6,000 thoughts each day. Individuals can use simple practices to declutter their minds. It just takes a few minutes a day to create healthy, sustainable habits.
How to begin mental decluttering
With so many thoughts constantly bouncing around inside your brain, it can be hard to sort them out. One of the best ways to begin mental decluttering is by extracting the internal thoughts and commitments from your brain into a trusted, external system.
Perform a daily brain dump
Find an external system that works for you.
Some examples include:
- Notepad and pen
- Digital spreadsheet or notes app
- Planner
No matter your system, get everything out. A true brain dump involves every thought, big or small; personal or professional, urgent, or distant. The simple act of getting these thoughts out of your head and into a trusted external system will be freeing, energizing, and anxiety reducing.
Identify priorities
Tracking your energy level and identifying your personal goals can help you prioritize your daily thoughts and tasks.
Ask yourself:
- What is important to me?
- What brings me fulfillment?
- What energizes me?
- What are my physical and mental needs?
- What are my non-negotiables?
- What can you add, delete, or delegate from your to-do list?
Be in the moment
Practicing mindfulness can help you to live in the present instead of stressing about the future or dwelling on the past.
Mediation is a practice that often involves focusing on breathing and concentrating on the sounds, sensations, and environment around you.
According to a study conducted by Harvard University, “mindfulness and mediation may help reduce stress, ease depression, and improve overall well-being.”
Perform a digital or screen detox
Checking email, social media, and other online notifications right when you wake up or just before bed can overwhelm your mind and fill it with unnecessary knowledge or worry.
Try taking a digital screen break. Start by implementing 30 to 60minutes of screen-free time each day and see how you feel. You may notice an improved ability to make room for creativity, mindfulness and rest.
Form healthy habits
Mental decluttering can be achieved through forming consistent healthy habits.
Consider daily habits such as:
- Exercising
- Getting outside
- Stretching
- Meditation
- Journaling
- Engaging in a screen-free hobby
Be intentional about what habit you choose. What do you want to do and why? Knowing your why will help you stay motivated and set yourself up for success.
