My mind is a mess! How to free up mental space

Some days, I’m all about getting things done and staying calm and collected. But then my mind is like 🙅‍♀️, “I’m going to run today.” No, “I’m on a fast track today, and maybe tomorrow, and the day after” 🏃‍♀️. Whether I’m overthinking, worrying, or overanalyzing things that don’t really need analyzing 😶, feeling like my mind is “full” is not something I want to deal with every day. 😮‍💨

I stumbled upon the term ‘mental clutter.’ If I asked you what the signs of mental clutter include, you’d probably say: feeling overwhelmed, having scattered thoughts, and forgetting things 🗓️. But what if I told you that other signs are procrastination, difficulty concentrating, negative self-talk, sleep issues, and disorganization? Just like decluttering physical clutter, decluttering your mind is essential for feeling good and getting things done ✅.

Without further ado, let’s get to what will help you clear some much needed 🧠 space.

Brain dump

A brain dump is when you transfer all your current thoughts and worries onto paper. You should take 5 to 10 minutes for this. It’s meant to quickly relieve your mind and lighten the load ꩜. It works wonders when you feel overwhelmed and have too much to think about. It’s also useful if you just want to write down thoughts on a specific topic to organize them. This helps you get back on 🛤️ with what you actually want and need to do that day.

Prioritize and organize

This tip is all about getting a realistic overview of what needs to be done each day. Prioritizing your tasks removes the guesswork and decision paralysis about what to do next (which I don’t mind, at all). It also gets you moving because you know exactly what to do without the overthinking part. The Eisenhower Matrix is a great starting point. It lets you write down your tasks and decide which are most important (I love the delete option on it, but that’s just me 😶‍🌫️). Task batching is another effective method, because it helps you group tasks together to be more efficient with your time and energy ⚡️. The ADHD to-do list is similar to the Eisenhower Matrix, because it helps you organize your tasks for the day. Need a further breakdown? Check out the MIT method and priority tasks worksheet, they’re 🔥.

Create a routine

Even though it might not seem like there’s a link between having a routine and clearing up mental space, hear me out. Structure brings peace 😌, and this applies to your mind as well. If drinking enough water is important to you, tie it to a specific time or set an alarm. That way, you won’t have to worry about whether you’ve had enough to drink. The same goes for going to bed early. Set an alarm to start your bedtime routine and make it happen! You’ll feel amazing after a good night’s sleep 🌟. This applies to anything else that helps you have a good day, like tidying up your space, decreasing screen time, and reading more 📖. Having trouble sticking to a routine? My best-selling daily routine checklist might help you out 😉.

Limit your distractions (especially digital ones)

These days, we’re dealing with information overload. Everything you consume affects what’s running through your head. On top of all the daily stuff, constantly scrolling through your phone just adds to the mental clutter. We reach for our phones every time we have a spare moment, and our brains just never get a break 😵‍💫.

I’m working on cutting down my screen time, and honestly, it’s tough. Smartphone addiction is real. I’ve had periods where I barely used my phone, just for calls (since I live far from my family 😪) or for GPS and banking. Let me tell you, I felt so much better, especially mentally 🤩. I’m trying to find the right balance right now, and I really hope I’ll find it soon!

Exercise

Just do it 🏋️. I find that every time I hit the gym, I’m able to think clearer and have more energy 📈. Exercise is an amazing (and effective) way to clear your mind, boost your mood, and reduce stress. It helps you reset and refocus 🎯. Even a quick workout or a short walk can make a big difference. So, make time for exercise! It’s an easy way to feel better and keep your mind from going off the rails!

That’s a wrap for today! These tips have helped me reduce mental clutter, and I hope they’ll help you out, too!

Until next time,

Maya