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12 Easy Ways To Declutter Your Life

12 Easy Ways To Declutter Your Life

When houses get bigger, cheap products become easily available and sales become more and more appealing. The unavoidable consequence is garbage cluttering your space.

As the trash cumulates, it begins to annoy and overwhelm you. If you barely have any clarity because of the abundance of possessions, it’s a sign you need to declutter. These 12 ways will help you get started.

1. Donate your old unused books to a local library.

Recently, I donated 20 kg worth of old books that I hadn’t used for years. To be honest, getting rid of books is tricky. They are valuable items that we associate with knowledge and improving our lives. The fact is, however, they don’t contribute any value lying on your shelves. If, for some reason or other, you gathered tons of books and didn’t read even one of them during the last year, I promise you, donating them is the best thing you can do.

You get more space and other people can read more interesting titles. It’s a win-win-win situation!

2. Replace a pile of books with an ebook reader.

Here’s another point dedicated to books, maybe because I just love reading. The truth is, since switching to an ebook reader, I increased the time I spend reading tremendously. Firstly, I can carry the reader anywhere I go, so any moment of free time that pops up suddenly can be devoted to books.

Secondly, I decluttered my shelves (later, I also removed them), so there’s no longer a big pile of books collecting dust and distracting me.

Last but not least, my digital library can become so huge that the equivalent of a traditional library would need at least one extra room. Using a reader, you can carry it in your pocket.

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3. Get rid of your collection of CDs.

In the era of such drastic technological progress, CDs quickly became old-fashioned. Yet many people still keep them. I used to be one of them too, until I realized there’s literally no value hidden in a stack of films and video games. Everything can be accessed online, which is also a way more ecological approach. By switching to digital versions over buying CDs, you not only support the environment, but you also no longer need any extra space to store your collection. Kill two birds with one stone!

Maybe you can even make some extra money by selling your CDs. There are some serious collectors (who’ll probably never get the idea of decluttering) who can pay you to get ahold of your stack.

4. Donate or throw away clothes you didn’t use in the last 3 months.

Obviously, this rule doesn’t apply to a winter jacket when it’s summer, but you get the point. We all tend to gather clothes and keep them although we don’t wear them, even occasionally. Over time, this can make you need another wardrobe. Instead of letting your collection of clothes grow bigger and bigger, devote an afternoon to decluttering.

You can sell your clothing, donate it, or simply throw it away, depending on the quality. The worst you can do is convince yourself you may need something in the future even though you didn’t use it for years. Whenever you feel like not throwing away an unused item, be aware that it’s the biggest sign you should actually remove it.

5. Determine possessions that take a lot of space and no longer serve you.

The more furniture you have, the more likely you are to fill them with useless possessions. Oftentimes, they take a lot of space, so you waste your time organizing, rearranging, cleaning, and storing. And the bitter truth is, you don’t use them! Almost everyone, except the serious minimalists, stores some redundant items without even questioning their purpose.

The cellar is often the place of choice to store the long-forgotten garbage which has no real value, but for some reason, we tend to keep it. When it comes to decluttering, you need to be ruthless and ignore the sense of attachment to possessions which, most of the time, turn out to be nothing but outdated junk.

6. Get rid of the garbage on your desk.

From personal experience, nothing leads to more procrastination than a chaotic desk stocked with office accessories, documents, papers, books, and dishes. At least, this is what my desk used to be like before I became a minimalist and more mindful.

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A disorganized desk is a serious focus killer. If you tend to waste your time in front of a computer, I’m almost sure your desk begs you to clean it.

Once you adapt a few simple rules, keeping your desk tidy and neat is a piece of cake! First and foremost, put your stuff where it belongs and don’t let your dishes become an inseparable part of your desk. When there are just a few items on it (in my case it’s a keyboard, mouse and two screens), cleaning it takes less than a minute!

7. Review your expenses and monthly bills.

Keeping track of your expenses is one of the best financial habits you can adopt. And if you didn’t yet, it might be the case that your expenses require some serious decluttering (so your wallet can get heavier). Determine the amount of money you spend monthly on various things. Once you have the list, look for services and subscriptions which you don’t use anymore, yet pay regularly for (what a gold customer!).

One of the examples is a gym membership you pay, even though you haven’t lifted a single weight for months. The better option would be to finally hit the gym, but if you know you won’t, stop fooling yourself and cut off the futile cost from your budget.

If there are any unnecessary expenditures, stop paying them. You’d be amazed how much more money you could save monthly by carefully reviewing your expenses.

8. Stop buying souvenirs wherever you go.

When I was younger, I had a huge tendency to buy tons of souvenirs wherever I’d go. As a result, I managed to create a sizable collection of dust gathering garbage which I thought would store the priceless memories. It was not until I realized the memories live in your mind that I was finally able to stop the pointless habit of stocking up on mementos during every occasion.

Do you have countless tiny souvenirs which clutter your shelves, windowsills, and racks? How many of them do you pick up regularly to bring the memories back? Keep the ones which do that, and donate the rest.

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There will be times when you can’t help but buy a fancy souvenir. Whenever it happens, ask yourself whether it wouldn’t be a better idea to invest in experiences.

9. Buy better quality items.

Instead of filling your home with low-quality, cheap products which don’t last very long, go for high-quality items. Oftentimes, by buying low-priced substitutes, you end up paying twice the price of a branded product only because you have to replace the crafty item over and over again.

To be clear, I don’t encourage you to look only at overpriced brands. In many cases, buying substitutes is a way better option. However, when it comes to electronics, shoes, gear, etc., by going for quality you avoid the clutter and save money over the long term.

10. Abandon time-wasting commitments.

The best way to do this is to learn that there are many things you don’t need to say yes to. Saying no at the right moment can be a life-saving decision when it comes to mental decluttering. Oftentimes, we limit ourselves through excessive commitments, responsibilities, and promises.

You need to realize that your time is precious and you are the master of it. Once you accept the full responsibility over your time and stop caring about people’s disapproval when you decline, you’ll create plenty of space for things that matter the most for you.

I will make myself clear: you shouldn’t start treating others badly. However, you should pay attention to what you spend your time on. Are there time-wasting activities which serve you no value? Replace them with some more meaningful ones.

Also, if you’d like to offer your time to people in need but you feel overwhelmed by the amount of folks who ask you for help, schedule a few days when you are available into your monthly schedule. That way, you can be both accessible and not overwhelmed.

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11. Stop pursuing too many goals at the same time.

Goal-overkill can destroy your ability to be persistent, focus on one thing, and give a hundred percent. Achievers tend to set too many goals, since they are ambitious and always aim to keep growing. However, trying to accomplish way too many things kills your progress.

My to-do lists used to be long and paralyzing. The load of items to check off was just scary. So I would procrastinate or work haggardly. As I learned my lesson the hard way, failing to complete my goals over and over again, I realized that decluttering your goals actually helps.

Don’t view it as being satisfied with mediocrity, but rather making extra space so you can fully commit to one thing that matters most.

A good way to start is to adopt a simple principle from a great book: “The ONE Thing: The Surprisingly Simple Truth Behind Extraordinary Results.” Gary Keller shares an essential question you should ask yourself before taking action, namely: what is the one thing such that by doing it everything would be easier or unnecessary?

12. Declutter your digital world.

Nowadays, we can’t forget about digital decluttering. Ignore it, and you’ll end up surrounded by distractions whenever you enter the online world. To give you only actionable advice, let me present a few principles I use for my digital hygiene.

First of all, keep your desktop clear. There’s no need for countless icons which fight for your attention whenever you turn your computer on. Then, don’t bookmark every site that seems interesting. Eventually, you won’t read the majority of your bookmarks anyway, and saving them “for later” is a big lie, since later never arrives. Additionally, don’t install every app you stumble upon. It will not only slow down your phone, but also distract you every time you grab it to check the time or call a friend.

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Oskar Nowik

Oskar is a blogger and the author of "Brightening: The Positive Attitude That Will Change Your Life"

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Last Updated on March 30, 2020

Why You’re Feeling Tired All the Time (And What to Do About It)

Why You’re Feeling Tired All the Time (And What to Do About It)

Feeling tired all the time?

Have you ever caught yourself nodding off when you’re watching TV, listening to someone drone on during a meeting or even driving a car?

I know I have, especially when I worked 70 hours per week as a High-Tech Executive.

Feeling tired all the time may be more widespread than you think. In fact, two-fifths of Americans are tired most of the week.[1]

If you’re tired of feeling tired, then I’ve got some great news for you. New research is helping us gain critical insights into the underlying causes of feeling tired all the time.

In this article, we’ll discuss the latest reasons why you’re feeling tired all the time and practical steps you can take to finally get to the bottom of your fatigue and feel rested.

What Happens When You’re Too Tired

If you sleep just two hours less than the normal eight hours, you could be as impaired as someone who has consumed up to three beers.[2] And you’ve probably experienced the impact yourself.

Here are some common examples of what happens when you’re feeling tired:[3]

  • You may have trouble focusing because memory and learning functions may be impaired within your brain.
  • You may experience mood swings and an inability to differentiate between what’s important and what’s not because your brain’s neurotransmitters are misfiring.
  • You may get dark circles under your eyes and/or your skin make look dull and lackluster in the short term and over time your skin may get wrinkles and show signs of aging because your body didn’t have time to remove toxins during sleep.
  • You may find it more difficult to exercise or to perform any type of athletic activity.
  • Your immune system may weaken causing you to pick up infections more easily.
  • You may overeat because not getting enough sleep activates the body’s endocannabinoids even when you’re not hungry.
  • Your metabolism slows down so what you eat is more likely to be stored as belly fat.

Are you saying that feeling tired can make me overweight?

Unfortunately, yes!

Feeling tired all the time can cause you to put on the pounds especially around your waist. But it is a classic chicken and egg situation, too.

Heavier people are more likely to feel fatigued during the day than lighter ones. And that’s even true for overweight people who don’t have sleep apnea (source: National Institutes of Health).

Speaking of sleep apnea, you may be wondering if that or something else is causing you to feel tired all the time.

Why Are you Feeling Tired All the Time?

Leading experts are starting to recognize that there are three primary reasons people feel tired on a regular basis: sleep deprivation, fatigue and Chronic Fatigue Syndrome (CFS).

Here’s a quick overview of each root cause of feeling tired all of the time:

  1. Tiredness occurs from sleep deprivation when you don’t get high-quality sleep consistently. It typically can be solved by changing your routine and getting enough deep restorative sleep.
  2. Fatigue occurs from prolonged sleeplessness which could be triggered by numerous issues such as mental health issues, long-term illness, fibromyalgia, obesity, sleep apnea or stress. It typically can be improved by changing your lifestyle and using sleep aids or treatments, if recommended by your physician.
  3. Chronic Fatigue Syndrome (CFS) is a medical condition also known as Myalgic Encephalomyelitis that occurs from persistent exhaustion that doesn’t go away with sleep.

The exact cause of CFS is not known, but it may be due to problems with the immune system, a bacterial infection, a hormone imbalance or emotional trauma.

It typically involves working with a doctor to rule out other illnesses before diagnosing and treating CFS.[4]

Always consult a physician to get a personal diagnosis about why you are feeling tired, especially if it is a severe condition.

Feeling Tired vs Being Fatigued

If lack of quality sleep doesn’t seem to be the root cause for you, then it’s time to explore fatigue as the reason you are frequently feeling tired.

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Until recently, tiredness and fatigue were thought to be interchangeable. Leading experts now realize that tiredness and fatigue are different.

Tiredness is primarily about lack of sleep.

But fatigue is a perceived feeling of being tired that is much more likely to occur in people who have depression, anxiety or emotional stress and/or are overweight and physically inactive (source: Science Direct).

Symptoms of fatigue include:

  • Difficulty concentrating
  • Low stamina
  • Difficulty sleeping
  • Anxiety
  • Low motivation

These symptoms may sound similar to those of tiredness but they usually last longer and are more intense.

Unfortunately, there is no definitive reason why fatigue occurs because it can be a symptom of an emotional or physical illness. But there are still a number of steps you can take to reduce difficult symptoms by making a few simple lifestyle changes.

How Much Sleep Is Enough?

The number one reason you may feel tired is because of sleep deprivation which means you are not getting enough high-quality sleep.

Most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night. If you’re sleep deprived, the amount of sleep you need increases.

So, quantity and quality do matter when it comes to sleep.

The key to quality sleep is being able to get long, uninterrupted sleep cycles throughout the night. It typically takes 90 minutes for you to reach a state of deep REM sleep where your body’s healing crew goes to work.

Ideally, you want to get at least 3 to 4 deep REM sleep cycles in per night. That’s why it’s so important to stay asleep for 7 or more hours.

Research also shows that people who think they can get by on less sleep don’t perform as well as people who get at least seven hours of sleep a night[5] So, you should definitely plan on getting seven hours of deep restorative sleep every night.

If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is most likely reason you feel tired all the time.

And that is good news because sleep deprivation is much simpler and easier to address than the other root causes.

It’s also a good idea to rule out sleep deprivation as the reason why you are tired before moving on to the other possibilities such as fatigue or Chronic Fatigue Syndrome, which may require a doctor for diagnosis and treatment.

4 Simple Changes to Reduce Fatigue

Personally, I’m a big believer in upgrading your lifestyle to uplift your life. I overcame chronic stress and exhaustion by making these four changes to my lifestyle:

  1. Eating healthy, home-cooked meals versus microwaving processed foods or eating out
  2. Exercising regularly
  3. Using stressbusters
  4. Creating a bedtime routine to sleep better

So, I know it is possible to change your lifestyle even when you’re working crazy hours and have lots of family responsibilities.

After I made the 4 simple changes in my lifestyle, I no longer felt exhausted all of the time.

In addition, I lost two inches off my waist and looked and felt better than ever.

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I was so excited that I wanted to help others replace stress and exhaustion with rest and well-being, too. That’s why I became a Certified Holistic Wellness Coach through the Dr. Sears Wellness Institute.

Interestingly enough, I discovered that Dr. Sears recommends a somewhat similar L.E.A.N. lifestyle:

  • L is for Lifestyle and means living healthy including getting enough sleep.
  • E is for Exercise and means getting at least 20 minutes of exercise a day ideally for six days a week.
  • A is for Attitude and means thinking positive and reducing stress whenever possible.
  • N is for Nutrition and means emphasizing a right-fat diet, not a low-fat diet.

The L.E.A.N. lifestyle is a scientifically-proven way to reduce fatigue, get to the optimal weight and to achieve overall wellness.[6]

And yes, there does seem to be an important correlation between being lean and feeling rested.

But overall based on my personal experience and Dr. Sear’s scientific proof, the key to not feeling tired all of the time does seem to be 4 simple changes to your lifestyle.

L — Living Healthy

Getting enough high-quality sleep every day is the surefire way to help you feel less fatigued, more rested and better overall.

So, whether you’re sleep deprived or potentially suffering from fatigue or Chronic Fatigue Syndrome, you probably want to find a way to sleep better.

In fact, if you aren’t getting enough sleep, your body isn’t getting the time it needs to repair itself; meaning that if you are suffering from an illness, it’s far more likely to linger.

As unlikely as it sounds, though, fatigue can sometimes make it difficult to sleep. That’s why I’d recommend taking a look at your bedtime routine before you go to bed and optimize it based on sleep best practices.

Here are 3 quick and easy tips for creating a pro-sleep bedtime routine:

1. Unplug

Many of us try to unwind by watching TV or doing something on an iPhone or tablet. But tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime.

So turn off all tech one hour before bed and create a tech-free zone in your bedroom.

2. Unwind

Do something to relax.

Use the time before bed to do something you find relaxing such as reading a book, listening to soothing music, meditating or taking an Epsom salt bath.

3. Get Comfortable

Ensure your bed is comfortable and your room is set up for sleep.

Make sure you room is cool. 60-68 degrees is the ideal temperature for most people to sleep.

Also, it’s ideal if your bedroom is dark and there is no noise.

Finally, make sure everything is handled (e.g., laying out tomorrow’s clothes) before you get into your nice, comfy bed.

If your mind is still active, write a to-do list to help you fall asleep faster.[7]

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Above all, be gentle with yourself and count your blessings, some sheep or whatever helps.

This article also offers practical tips to build a bedtime routine: How to Build a Good Bedtime Routine That Makes Your Morning Easier

E — Exercise

Many people know that exercise is good for them, but just can’t figure out how to fit it into their busy schedules.

That’s what happened in my case.

But when my chronic stress and exhaustion turned into systemic inflammation (which can lead to major diseases like Alzheimer’s), I realized it was time to change my lifestyle.

As part of my lifestyle upgrade, I knew I needed to move more.

My friends who exercise all gave me the same advice: find an exercise you like to do and find a specific time in your schedule when you can consistently do it.

That made sense to me.

So, I decided to swim.

I used to love to swim when I was young, but I hadn’t done it for years. The best time for me to do it was immediately after work, since I could easily get an open swim lane at my local fitness club then.

Also, swimming became a nice reason for me to leave work on time. And I got to enjoy a nice workout before eating dinner.

Swimming is a good way to get your cardio or endurance training. But, walking, running and dancing are nice alternatives.

So find an exercise you love and stick to it. Ideally, get a combination of endurance training, strength training and flexibility training in during your daily 20-minute workout.

If you haven’t exercised in a while and have a lot of stress in your life, you may want to give yoga a try because you will increase your flexibility and lower your stress.

A — Attitude

Stress may be a major reason why you aren’t feeling well all of the time. At least that was the case with me.

When I worked 70 hours per week as a High-Tech Executive, I felt chronically stressed and exhausted. But there was one thing that always worked to help me feel calmer and less fatigued.

Do you want to know what that master stress-busting technique was?

Breathing.

But not just any old breathing. It was a special form of deep Yogic breathing called the “Long-Exhale Breathing” or “4-7-8 breathing” or “Pranayama” in Sanskrit).

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Here’s how you do “Long-Exhale Breathing”:

  1. Sit in a comfortable position with your spine straight and your hand on your tummy (so you know you are breathing deeply from your diaphragm and not shallowly from your chest)
  2. Breathe in deeply and slowly from your diaphragm with your mouth closed while you count to 4 (ideally until your stomach feels full of air)
  3. Hold your breath while you count to 7 mentally and enjoy the stillness
  4. Breathe out through your mouth with a “ha” sound while you count to 8 (or until your stomach has no more air in it)
  5. Pause after you finish your exhale while you notice the sense of wholeness and relaxation from completing one conscious, deep, long exhale breath
  6. Repeat 3 times ensuring your exhale is longer than your inhale so you relax your nervous system

This type of “long-exhale breathing” is scientifically proven to reduce stress.

When your exhale is twice as long as your inhale, it soothes your parasympathetic nervous system, which regulates the relaxation response.[8]

Plus, this is a great technique for helping you get to sleep, too.

N — Nutrition

Diet is vital for beating fatigue – after all, food is your main source of energy.

If your diet is poor, then it implies you’re not getting the nutrients you need to sustain healthy energy levels.

Eating a diet for fatigue doesn’t need to be complicated, time-consuming though.

For most people, it’s just a case of swapping a few unhealthy foods for a few healthier ones, like switching from low-fiber, processed foods to whole, high-fiber foods.

Unless your current diet is solely made up of fast food and ready meals, adjusting to a fatigue-fighting diet shouldn’t be too much of a shock to the system.

Here’re 9 simple diet swaps you can make today:

  1. Replace your morning coffee with Matcha green tea and drink only herbal tea within six hours of bedtime.
  2. Add a healthy fat or protein to your any carb you eat, especially if you eat before bed. Please note that carb-only snacks lead to blood-sugar crashes that can make you eat more and they can keep you from sleeping.
  3. Fill up with fiber especially green leafy vegetables. Strive to get at least 25g per day with at least 5 servings (a serving is the size of your fist) of green vegetables.
  4. Replace refined, processed, low-fiber pastas and grains with zucchini noodles and whole grains such as buckwheat, quinoa, sorghum, oats, amaranth, millet, teff, brown rice and corn.
  5. Swap natural sweeteners for refined sugars and try to ensure you don’t get more than 25g of sugar a day if you are a woman and 30g of sugar a day if you are a man.
  6. Replace ice cream with low-sugar alternatives such as So Delicious Dairy-Free Vanilla Bean Coconut Ice Cream.
  7. Swap omega-6, partially-hydrogenated oils such as corn, palm, sunflower, safflower, cotton, canola and soybean oil for omega-3 oils such as flax, olive and nut oils.
  8. Replace high-sugar yoghurts with low-sugar, dairy-free yoghurts such as Kite Hill Plain Yoghurt with 1g sugar or Lifeway Farmer Cheese with 0g sugar.
  9. Swap your sugar-laden soda for sparkling water with a splash of low-sugar juice

Also, ensure your diet is giving you enough of the daily essential vitamins and minerals. Most of us don’t get enough Vitamin D, Vitamin B-12, Calcium, Iron and Magnesium. If you are low on any of the above vitamins and minerals, you may experience fatigue and low energy.

That’s why it’s always worth having your doctor check your levels. If you find any of them are low, then try to eat foods rich in them.

Alternatively, you might consider a high-quality multi-vitamin or specific supplement.

The Bottom Line

If you are tired of feeling tired, then there is tremendous hope.

If you are tired because you are not getting enough high-quality sleep, then the best remedy is a bedtime routine based on sleep best practices.

If you are tired because you have stress and fatigue, then the best remedy are four simple lifestyle changes including:

  • Enough High-Quality Sleep with Bedtime Routine
  • Regular Exercise You Love
  • Stress Reduction with Long-Exhale Breathing
  • Fatigue-Reducing Diet

Overall, adopting a healthier lifestyle Is the ideal remedy for feeling more rested and energized.

More Tips to Help You Rest Better

Featured photo credit: Cris Saur via unsplash.com

Reference

[1] YouGov: Two-fifths of Americans are tired most of the week
[2] National Safety Council: Is Your Company Confronting Workplace Fatigue?
[3] The New York Times: Why Are We So Freaking Tired?
[4] Mayo Clinic: Chronic fatigue syndrome
[5] Mayo Clinic: Lack of sleep: Can it make you sick?
[6] Ask Dr. Sears: The L.E.A.N. Lifestyle
[7] American Psychological Association: Getting a Good Night’s Sleep
[8] Yoga International: Learning to Exhale: 2-to-1 Breathing

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