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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 July 3, 2020

          6 Things To Do Every Day To Ensure You Stick To Your Goals

          6 Things To Do Every Day To Ensure You Stick To Your Goals

          Sticking to your goals can sometimes be challenging. We all want better health, better careers, and better jobs, and we want to cast an impression on everyone that we are living fulfilled lives.

          Yet to reach our goals and make every minute of our time count requires commitment, consistency, and hard work. Setting goals is one thing, but sticking to them is another. We have to observe certain daily practices if we want to get the best out of ourselves.

          Here are 6 things that you have to ensure daily to reach your goals.

          1. Involve Others

          You have to be accountable for the actions you are committing yourself to. Involve everyone around you, get them engaged, and talk to them on how they can help you accomplish your goals.

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          When you involve others you feel, you have a responsibility towards them as well as yourself. Every day, make sure you are accountable for sticking to your goals. By joining groups or engaging others, you have more motivation to reach your goals.

          For example, if you want to read more, try joining a book club. If you want to be a better entrepreneur, join an entrepreneurial organization.

          2. Visualize the Rewards

          Reaching a goal can be challenging and sometimes, it can be overwhelming. When the journey becomes tough and difficult, try to stick to visualizing your successes every day.

          Wake up to visualize what rewards you will get from sticking to meeting your goals. If you want to lose some pounds, visualize yourself already underweight and benefiting from being underweight. The mind has a way of channeling your body and intentions to sticking to your goals and reaching them.

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          3. Break Down Your Goals

          Try to break down your goals into tiny chunks. The smaller the size of the goals, the more willing and prepared you are to meet them.

          For example, if you find it difficult to get out of the house and take a workout at the gym, why not try to break the goal into making sure you are always dressed for the gym daily? By doing this, you demonstrate that you are moving in the right direction, and you can keep this momentum so you can meet the larger goal.

          4. Reward Yourself

          For every progress you make daily towards reaching your goals, try to vindicate and reward yourself. By doing this you appreciate yourself and the hard work you have put in for the day.

          When you reward yourself, you program yourself to benefit from a larger reward in the future. You also propel yourself to gain daily rewards, which can be enticing and motivating. Rewarding yourself serves as a form of positive reinforcement that reinforces your mind and behavior to stick to your goals and stay motivated.

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          5. Measure Your Progress

          It is easy to become frustrated when you are not getting instant results. Change can be slow and rewards are not always immediate. Still, progress can be measured even in tiny bits, so take time to look back at where you are coming from.

          You don’t have to feel depressed about not making that major progress in an instant. But when you journal or snap pictures to document your progress, no matter how small, you will feel grateful and elated to see what difference you have made from where you are coming from up until now.

          6. Believe in the Possibilities

          If you don’t even believe in the possibility of reaching your goals, how can you expect yourself to stick to your goals in the first place?

          By believing in the possibilities of accomplishing a goal or task, you increase your chance of reaching it and eradicating whatever roadblocks or challenges you may face. Believe in what you can achieve.

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          What self-belief has over self-control is that while self-control can be depleted but self-belief cannot. We all have an enormous reservoir of how much we can believe in ourselves.

          With believing in ourselves comes perseverance, determination, and desire to reaching our goals. Every day, understand that what you need to keep going is your belief toward achieving your goals. Your goals are reachable if you think you can reach them!

          Final Words

          Due to circumstances in life, people tend to abandon some of their goals in life. You may also feel this way sometimes. In that case, just come back to this article and remember the 6 ways you can help yourself stick to your goals.

          People don’t always reach their goals, but you will never know if you can reach them if you don’t stick to them in the first place. As long as you stick to your goals, there will always be the possibility of you achieving them!

          More Tips on How to Stick to Your Goals

          Featured photo credit: Kelly Sikkema via unsplash.com

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