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5 Ways to De-Clutter Your Mind

5 Ways to De-Clutter Your Mind

We’ve all been there. An important deadline looms, yet no matter how hard we try, we can’t stop thinking about something else. Perhaps it’s an ongoing conflict, an unresolved issue, or something we need to remember to do later on. Whatever the case, having too much mental clutter can prevent us focusing on important tasks in the present.

Here are five quick tips you can use as a quick fix to de-clutter your mind and get on with your day.

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1. Meditate

Even a few minutes of silent meditation can be enough to clear your mind of excess clutter, help you feel more grounded, and improve your focus. For a simple meditation, set a timer for five minutes, focus your eyes a few feet in front of you and shift your focus to your breathing. Whenever you notice yourself getting caught up in thoughts, don’t worry. Just bring your awareness back to your breathing as soon as you become aware that your mind is wandering.

2. Journal

Stream-of-consciousness journaling is a great way to get your thoughts and feelings out of your head and onto paper, especially if you’re getting distracted by thoughts about a particular person, situation or event.

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This kind of journaling is easy in theory, but in practise it can feel alien at first and it can take a few tries to get used to it. To make the most out of stream-of-consciousness journaling, take a blank page (or blank screen) and simply write down whatever comes into your head. All thoughts go on paper, even “I don’t know what to write”.

When we journal using stream-of-consciousness, it’s easy to slip into self-censorship and judgements about what we’re writing. For this kind of journaling to be effective, try to suspend any thoughts about what you should or shouldn’t be writing, the quality of your spelling and grammar, or whether what you’re writing even makes sense. Those things don’t matter; the most important thing is that you have a place to channel your thoughts, whatever they might be.

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3. Talk about it

Talking to others about the topics that are cluttering your mind has two main benefits: it can help you feel validated and heard, and it can also provide you with a different perspective. Often, just having someone listen to and understand what’s on your mind helps relieve some of the urgency and intensity of the thoughts. Equally, hearing someone else’s thoughts and perspectives about what’s on your mind can leave you with new insights and resolution.

4. Do a core dump

If you’re not preoccupied with one topic in particular, but are struggling to stay focused in light of an overwhelming to-do list, brainstorming or carrying out a core dump could be the mental de-cluttering method for you.

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A ‘core dump’ is a term devised by David Allen, the author of Getting Things Done, which is one of the most popular productivity systems in the world. When you carry out a core dump, you write down everything you can think of that requires you to do or remember something, and then organise these items into individual tasks and projects. The more information you store in your head, the more cluttered your thoughts will feel. Transferring these to-do items from your head onto paper or screen frees up valuable space in your mind so you can focus on other things.

5. Change your scene

Changing your scene might sound too simple to be effective, but it really works. When we perform the same activities in the same place over and over again (for example, writing reports in our office), we can get stuck in mental ruts that are associated with that particular activity and place. Moving the activity to a different location can help us look at it with fresh eyes and a new focus, relieving the mental boredom that might lead our mind to wander to other things.

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Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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