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How to Declutter Your Mind to Sharpen Your Brain and Fall Asleep Faster

How to Declutter Your Mind to Sharpen Your Brain and Fall Asleep Faster

When you have many thoughts in your mind, it can be overwhelming. Maybe you won’t be able to focus on just the thing you’re working on because of other things on your mind; or worse, you can’t fall asleep because of all the thoughts that get stuck in your brain.

But don’t worry, in this article I’ll get you some practical tips on how to declutter your mind for a sharper brain.

Why is your mind cluttered?

With access to different information platforms like Google, Facebook, News channels, families and even your own perspectives walking down the street, your mind becomes cluttered. Your brain is busier than ever before as an information-processing system.[1]

As you sit down to work in front of your computer, you may find yourself too overwhelmed to focus. Your head is stuck and you are mentally paralyzed.

An office worker could be trying to finish his project but gets distracted by customer emails. A mom of two kids could be wondering how she would ever be able to meet her deadline. An entrepreneur could be battling his fears of not doing good enough and thinking about getting a new job.[2]

What happens all the time is that you don’t give your brain one thing to focus on. Your brain is trying to focus on too many things at once and you end up getting stuck.

    According to Psychology Today,

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    “Clutter bombards our minds with excessive stimuli, causing our senses to work overtime on stimuli that aren’t necessary or important.”

    When you are not giving yourself a place to focus, your mind chooses to focus on the fears and negative emotions. This makes you end up losing time and money.

    How to declutter your mind — utilizing a brain dump

    Decluttering your mind starts with a brain dump. It can last as quick as ten minutes.

    According to Tech Target,[3]

    “A brain dump is a complete transfer of accessible knowledge about a particular subject from your brain to some other storage medium, such as paper or your computer’s hard drive.”

    Brain dumps is the best way to take everything going on in your head out onto paper. This can get yourself out of a state of overwhelm and confusion, and turn your mental paralysis into action.

    By doing an effective brain dump, you release all of the information your brain tries to store and allows you to decide what is important.

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      1. Do a brain dump for 10 minutes every day

      Each night when you are done for the day, do a brain dump exercise.

      Use this information to build out your to do list for the next day. This also frees up your mind to focus on family and even sleep.

        You may find that when you get started with a brain dump, you have a hard time writing down what is in your mind.

        At other times you may mass distribute the words in your head onto paper at rapid speed.

        Whichever the case, grab a pen and paper and set the timer for ten minutes.

        Whatever comes to your mind, write it down. Do not edit as you write or worry about grammar. By simply writing, you transfer all of that information and later you will read this information and store it as needed.

        Write for ten minutes straight, if you cannot think of anything to write, write “I have nothing to write”. Doing this keeps your pen to paper and opens up the creative flow.

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        2. Categorize your brain dump

        Jotting everything down on paper and putting items into your calendar is the goal. It starts with looking at your braindump and identifying the themes.

        • Are there projects / tasks on the paper?
        • Which items are new ideas?
        • Which items are work related, family related, or hobby related?

        Create different categories and begin organizing each of the items on your braindump. Include a miscellaneous section for the random thoughts that you have.

        When you start to organize your brain dump, you can see where your mind is focused and possibly where you need to spend more time.

        An effective brain dump will allow you to focus on what matters. What you write down may not be relevant right now but you may need it at a future date.

        3. Turn ideas into a to-do list

          When you do your brain dumps at night, you are able to create your to-do list for the next day and set yourself up for success. Instead of showing up to work the next morning to get organized, you are ready to go and can jump right in.

          While building your to-do list, you can either defer tasks to a later date or delegate them out.

          Take a look at your calendar and start carving in the time. Identify the tasks that need to be done the next day or a few days later, focusing in on two to three major tasks a day. You can prioritize the tasks based on their importance and urgency.

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          When braindumping becomes a part of your life, you will notice that you’re less overwhelmed and have more time to focus on tasks at hand. You will see a boost in your productivity and the quality of work.

          The less clutter, the sharper your brain

          Brain dumping is a great way to declutter your brain, from negative emotions to the tasks you work on each day.

          At the end of your day, conduct a brain dump for ten minutes. Give yourself enough time after the brain dump to take a look at the tasks on your list.

          Identify the tasks that have a high priority and cannot be delegated or deferred, and begin to place the high priority tasks into your calendar.

          By focusing on the tasks each day, you know what you are working on and what your next step is. You will save a lot of time and energy by spending it on what matters.

          Featured photo credit: Pexels via pexels.com

          Reference

          More by this author

          RebeccaLynn Bologna

          MBA, Mom mentor and Business coach

          How to Declutter Your Mind to Sharpen Your Brain and Fall Asleep Faster How to Fix Burning out at Work and Get Back on Track What the Most Successful People Do in the Evening Real Passion Will Never Die Out? False.

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          Last Updated on August 20, 2019

          26 Useful Things to Learn Now That Will Change Your Life

          26 Useful Things to Learn Now That Will Change Your Life

          If you pay attention to your everyday life careful enough, you’ll know that you can learn from everything and everyone you come across. Our life is basically full of useful lessons that we should learn.

          Here are 26 useful things to learn that Abhishek A. Singh shared on Quora. Let’s see how these life theories would lead you to live a different life.

          1. Primacy and recency: People mostly remember the first and last things that occurred, barely the middle.

          When scheduling an interview, ask the employer the time slots they do interviews and try to be the first or the last.

          2. If you work in a bar or in customer service of any kind, put a mirror behind you at the counter.

          In this way, angry customers who approach you will have to see themselves in the mirror behind you and the chance of them behaving irrationally will be lowered significantly.

          3. Once you make a sales pitch, don’t say anything else.

          This works in sales, but it can also be applied in other ways.

          My previous boss was training me and just gave me pointers. I was working at a gym trying to sell memberships. He told me that once I got all the small talk out of the way and presented the prices, the first person to talk would lose.

          It didn’t seem like a big deal but it actually worked. Often there were long periods of awkward silence as the person tried to come up with some excuses, but usually they bought.

          4. If you ask someone a question and they only partially answer, just wait.

          If you stay silent and keep eye contact, they will usually continue to talk.

          5. Chew gum when you’re approaching a situation that would make you nervous, like public speaking or bungee jumping.

          When we eat, our brain tell ourselves, “I would not be eating if I were danger. So I’m not in danger.” This has helped me to stay calm.

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          6. People will always remember how you made them feel, not what you said.

          Also, most people like talking about themselves; so ask lots of questions about them.

          7. When you’re learning something new, teach it to a friend. Let them ask you questions about it.

          If you’re able to teach something well, you will be sure that you’ve understood it very well.

          8. If you get yourself to be really happy and excited to see other people, they will react the same to you.

          It doesn’t always happen the first time, but it will definitely happen the next time.

          9. The physical effects of stress — breathing rate and heart rate — are almost identical to the physical effects of courage.

          When you’re feeling stressed in any situations, immediately reframe it : Your body is getting ready to be courageous, you are NOT stressed.

          10. Pay attention to people’s feet.

          If you approach two people in the middle of a conversation, and they only turn their torsos and not their feet, they don’t want you to join in the conversation.

          Similarly, if you are in a conversation with a coworker who you think is paying attention to you and their torso is turned towards you but their feet are facing in another direction, they want the conversation to end.

          11. Confidence is more important than knowledge.

          Don’t be intimidated by anyone, everyone is playing a role and wearing a mask.

          12. If you pretend to be something for long enough, you will eventually become it.

          Fake it till you make it. Period.

          13. Not to be creepy, but if you want to stare at someone unashamedly, look directly past them and wait for them to try and meet your eyes.

          When they fail to do that, they’ll look around (usually nervously for a second) they won’t look at you again for some time. This is your chance to straight up stare at this person for at least 45 seconds.

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          And as suggested by Brian Stutzman:

          If you’re staring at someone and get caught, DON’T turn your head or your body to look away, because that just confirms that you were staring.

          Just move your EYEBALLS off the person. Unlike turning your head, it’s instantaneous. And the person will think you were just looking at something behind them and that they were mistaken for thinking you were staring. Do it confidently, and ignore any reaction from the person, and you can sell it every single time.

          After a second, you can even look back at them with a “Why are you staring at me?” look on your face to really cement the deal!

          14. Build a network.

          Become the information source, and let the information be yours. Even grabbing a beer with a former colleague once a year will keep you in the loop at the old office.

          Former coworkers might have gotten a new position in that office you always wanted to work in, great! Go to them for a beer, and ask about the office. It’s all about connections and information.

          15. If you are angry at the person in front of you driving like a grandmother…

          Pretend it is your grandmother, it will significantly reduce your road rage.

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            16. Stand up straight.

            No slouching, hands out of pockets, and head held up high. It’s not just a cliche — you literally feel better and people around you feel more confident in you.

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            17. Avoid saying “I think,” and “I believe” unless absolutely necessary.

            These are phrases that do not evoke confidence, and will literally do you no good.

            18. When feeling anxious, clean up your home or work space.

            You will feel happier and more accomplished than before.

            main-qimg-a0187fc57b3d874f251bd06c388991dd

              19. Always buy the first pitcher or round of drinks.

              You’d be surprised how long you could drink on the phrase “I bought the first one.”

              20. Going into an interview… be interested in your interviewers.

              If you focus on learning about them, you’ll seem to be more interesting and dynamic. (Again, people love to talk about themselves.)

              21. Pay attention parents! Always give your kid a choice that makes them think they are in control.

              For instance, when I want my son to put his shoes on I will say ,”do you want to put your star wars shoes on or your shark shoes on?”

              Pro-tip: In some cases, this works on adults.

              main-qimg-0dc201c56efe2beb49b842205f253dfb

                22. Your action affects your attitude more than your attitude affects your action.

                As my former teacher said “You can jump and dance FOR joy, but you can also jump and dance yourself joyful.”

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                23. When a group of people laugh, people will instinctively look at the person they feel closest to in that group.

                Notice who you look at and who look at you when you laugh with a group of people!

                24. If you want to build rapport or gain someone’s trust quickly, match their body posture and position.

                If someone is sitting with her legs crossed, cross your legs. If they’re leaning away from you, lean away from them. If they’re leaning towards you, lean towards them.

                Mirroring and matching body position is a subconscious way to tell if someone trusts you or is comfortable with you. If you’re sitting with your arms crossed and you notice someone else is sitting with her arms crossed, that is a good indicator that you have/are successfully built/building rapport with that person.

                25. The Benjamin Franklin Effect (suggested by Matt Miller)

                I find the basis of the Benjamin Franklin effect is very useful and extends far beyond pencil borrowing. This knowledge is useful in the world of flirting too.

                Asking a girl in your class if you can borrow a pencil or her notes or to explain the homework will make her more likely to like you than if you let her borrow your stuff or are the one to help her. Even just asking a girl to buy you drinks (facetiously) leaves a much bigger impression than offering to or actually buying a girl a drink.

                The best part is it kills 3 birds with one stone: you get the advantages of the favor itself, the person subconsciously likes you more, and it makes them more open to future favors and conversation.

                26. Handle panic and anxiety behaviors by tapping fingers (Suggested by Jade Barbee)

                When you’re feeling stressed, worried or angry, tap each finger tip while thinking (or speaking quietly) a few specific words about what is bothering you. Repeat the same words while tapping each of your 10 fingers, including thumbs.

                For example, tap while saying, “I’m so angry with her…” Doing so will likely take the charge out of the feeling and return you to a more resourceful (better feeling) state of being. It’s called EFT (Emotional Freedom Technique) or “tapping,” and it is useful in many life situations – emotional sadness, physical pain, food cravings, traumatic memories…

                Featured photo credit: Nicole Wolf via unsplash.com

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