By Melanie Wiseman
“Declutter” is a buzzword these days, as people around the country were putting time and energy into their home to create a space that brings peace and joy versus stress and anxiety.
But the most distracting and debilitating cluttered space is in our heads. A cluttered mind is restless and unfocused. Learning simple techniques for freeing our minds from negative thoughts and non-stop chatter will bring us into the present connected and peaceful.
Decluttering the mind requires us to become intentional on where we place our attention and how we spend our time and energy.
1. Declutter your physical environment. Physical clutter can lead to mental clutter, bombarding the mind with excessive stimuli, forcing the brain to work overtime. Physical clutter signals the brain that there is always something that needs to be done, which is mentally exhausting. Declutter your physical space and you’ll discover your mind is decluttered as well.
2. Let go of the past. Easy to say, not always easy to do. Negative situations and thoughts from our past can stick with us like Velcro. We keep a large cabinet of mental drawers filled with mistakes, missed opportunities, fears, expectations, hurts and worries. It has yet to be proven that worrying and focusing on the past does anything but distract us from the positive, and deplete our energy.
3. Keep a gratitude log. It takes three to seven positives to neutralize a negative. Spend five minutes every day to note at least five things you are grateful for. Gratitude is appreciating what you have and saying that it is enough. Taking time to consider your blessings will help bring balance to your life. Some ideas can be as simple as time with a friend, the smile your pet puts on your face, homemade cookies, a child’s laughter, appreciating a fresh rain, or colors in nature.
4. Write it down. You don’t need to keep everything stored in your brain. Keep paper and pen on your night stand and write thoughts down instead of letting the chatter in your mind keep you awake. Whatever tool you choose be it an online tool, an app or a simple pad of paper consider it a storage device for all the pieces of information you need to remember, such as appointments, phone numbers, to-do lists, and so on.
5. Laugh. Laughter has been proven to be the best medicine for relieving stress. Don’t take yourself so seriously and laugh more often. It lightens your emotional load and frees your mind, bringing balance because laughter is presence. Watch comedies, spend time with funny friends or play with your grandkids or pets.
6. Limit your media intake. Start really paying attention to the “noise” that you let seep into your eyes and ears. Ask yourself if it is benefitting your life in any way. Too much information can clog up the brain. This includes the information that you take in each day by reading newspapers, watching TV, participating in social media and surfing the web. Decide what information is relevant to you and disregard everything else.
7. Single-task, do less and slow down. Pick just a few things to get done today and let the rest go away. Doing less and at a slower pace results in your mind being less harried as well. Multi-tasking, for the most part, is a good way to fill your mind with a lot of activity, without a lot of productivity or happiness as a result. Focus on one task at a time.
8. Get creative. The opportunities to get creative are endless. Connect with your inner child by exploring your imagination and let curiosity lead. The point is to get lost in awe and wonder like you did as a carefree 5-year-old.
9. Exercise. Find an activity that inspires you to move, raise your heart rate and get your endorphins going. Be it dance, walking or martial arts, maintaining some level of frequent activity will serve your physical and mental well-being for years to come. Yoga is often touted as a way to quiet a spinning mind, and a 2014 study found that it might also help improve memory.
10. Do something kind for another person. Make it a point every day to be kind with your actions, words and especially your thoughts. A simple smile is an act that alone is enough to improve your mood and clear mental blockage.
Life is full of surprises. Live your best life by decluttering your mind and finding peace and balance.
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