16 Simple, Effective Ways to Declutter Your Mind

If anything needs decluttering, it might be our minds.  After all, errands, projects, 24-hour news, plans, worries, and more add to the stress and chaos in our brains.  Many of us experience constantly churning thoughts that steal attention from our people and our purpose, and interfere with sleep and peace.

How do you declutter a mind?  I used to think my mind was like a filing cabinet, and I could locate an idea and pull it out at will.  But thoughts are much more complicated and messy than that.  They're not orderly or sequential.  You can't just sort through them and then shut the drawer on them.  The brain is more complex and confusing than that.  It contains knowledge and memories, not all of them good.  It contains trivia and trauma, and many layers of consciousness.

Fortunately, there are several actions and practices that can make things a bit calmer and simpler.  We've talked about many of them before, but here I've gathered small steps that can make a big difference, especially when used in combination.

How to declutter your mind

1.  Stop and breathe.

This is so simple and effective, yet we don't do it.  Take a few minutes to calm yourself and breathe slowly and deeply.  Think only about your breath as you rest for a short space of time.

2.  Write it down.

If you have a lot of things on your mind, reduce the load by getting them on paper.  Just open a notebook and start writing.  Don't think of this as a to-do list.  It's simply an exercise to free your mind.  Some of the items might be things you need or want to do.  Some might be topics for prayer.  Some might be persistent worries, and some might be spur-of-the-moment ideas.  Don't try to classify them right now.

3.  Identify the essential.

If you want to declutter anything, the first step is to choose what's most important.  What do you need?  What do you want?  What would you like to focus on right now?  This list shouldn't be too long.

4.  Eliminate.

Once you identify what's valuable and necessary, you can see what isn't.  What are you thinking about right now that's not on your short list?  What's interfering with your ability to focus on that list?  If you eliminate those things, you can get a bunch of junk off your mind.

5.  Journal.

This is an extension of #2, and you can do this in your notebook or online – it doesn't matter where.  Some of what you write down will merit further exploration.  Maybe you have feelings you want to express, or questions you want to ask and attempt to answer.  Your journal is a way to get to know yourself better.

6.  Move your body.

Adding physical activity is a great way to get things off your mind, and it's even better if you can get outside.  Stretch, walk, run, bicycle, or even do some yardwork.  If you can't go outside, wash dishes, fold clean clothes, do some dusting, or run the vacuum.

7.  Think about sleep.

Many of us don't get enough sleep, or our sleep patterns aren't ideal.  I tend to be a night owl, which is fine until I have a day with many errands and appointments.  Then I'm dragging.  If I don't plan for that, I won't see how lack of sleep is affecting my judgment and mood until it's too late.

8.  Watch less TV.

It might seem that having the television on all day in the background to "keep you company" is harmless, but maybe it's not.  Vegging in front of the TV might seem like a good way to relax, but that might not be true.  TV is full of ads, news, gossip, and plain old noise, without the positive qualities you gain from reading, conversation, or listening to your favorite music.  Try watching less TV, and you might notice that your mind is more clear and quiet.

9.  Take a phone break.

Smart phones have changed us, our relationships, and our society within a generation.  They're a huge source of mind clutter, so you need to practice a regular digital detox.  If this seems too hard or crazy, start with one of these basic rules:

• Don't go to bed with your phone.  Put it down at least 30 minutes before lights-out.
• Don't wake up with your phone.  Keep yourself from touching it until after you've prayed, exercised, showered, or otherwise completed your morning routine.
• Don't eat with your phone.  Make mealtimes screen-free.  Read a book, write in your journal, have a face-to-face conversation, or observe the world around you.

Simply give yourself more time in the real world.

10.  Notice nature.

This is not the same as #6.  This is about seeing, smelling, touching, and listening to the natural world rather than being active in it.  It can be as simple as sitting under a tree and watching a squirrel, or sitting in a garden and smelling the roses while you listen to the rhythmic splash of a fountain.  I like to watch the rain.  Any of these things will calm you and increase your focus at the same time.

11.  Do less.

Take today's to-do list and cross off half the items on it.  Pick a few important things and focus on those.  We usually try to cram too much into the day, which makes us anxious and keeps our minds revving at high speed.

12.  Slow down.

This is an extension of #11.  Speak a bit slower, walk slower, drive slower, eat slower.  It's as if you're saying, "I'm not willing to rush through my life, no matter what external or artificial time demands are put on me."  This doesn't mean you're doing nothing.  You're simply less harried, less pushy, and more steady.

13.  Single-task.

Most of us multi-task, but this just fills our minds with a lot of activity and very little productivity or happiness.  Our brains can't actually think about two or more things at once – they just frantically switch from one activity to another, making us distracted and less efficient at everything we try to do.  Instead, focus on one task at a time, giving it your full attention until you finish it.  Then move to the next item and approach it the same way.  Your brain will be calmer and the results will be superior.

14.  Let go and move on.

Are you worried, angry, frustrated, harboring a grudge?  These might be natural feelings, but they're unproductive.  Most of the things we worry about never happen, and nurturing resentment destroys your peace and offers no solution.  See if you can let go.  It's not easy, but it's worth the effort.

15.  Share.

Sometimes the best thing you can do is share your thoughts with another person.  If you have a significant other, best friend, or close family member, you can tell your thoughts, feelings, and concerns to them.  Be sure to listen and return the favor!  "A burden shared is a burden halved," and it can make a huge difference to your mental sanity.

16.  Declutter your surroundings.

Remove clutter from your work space or your home, and you'll find more focus and peace.  Having a lot of stuff in your physical space is called visual noise, and it clutters your mind and steals your attention even if you're not consciously aware of it.  For clearer thinking, create a less cluttered environment.

Peace of mind

In today's world of stress, worry, chores, projects, and noise that we all endure, a less-cluttered mind is a blessing.  Try a few of these strategies and see if they work for you.

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