Spring Cleaning: Declutter Your Thoughts
The relationship between thoughts, mood, and behaviour is a key component of many psychological theories, including Cognitive Behavioral Therapy (CBT). At its core, CBT posits that our thoughts shape our emotions and actions.
When our minds are filled with negative or overwhelming thoughts, it can trigger stress, anxiety, or even frustration. And these feelings often lead to behaviors like procrastination, avoiding situations, or shutting down emotionally.
For example, when you constantly tell yourself, “I’ll never get this right,” you might feel anxious or defeated, leading to procrastination or even giving up altogether. On the flip side, positive or balanced thoughts help us feel more confident, calm, and ready to take on challenges.
What is "cluttered" thinking?
Empirical research supports the notion that cluttered thinking—whether it’s negative self-talk, excessive worry, or rumination—can have a detrimental impact on mental health.
- Cognitive Load: : Research in cognitive psychology suggests that when our minds are overloaded with thoughts, it increases cognitive load, making it harder for us to concentrate and make decisions. This mental overload can contribute to feelings of stress and burnout.
- Rumination: Overthinking has been strongly linked to increased levels of depression. Constantly revisiting negative thoughts can keep us stuck in a cycle of low mood and inaction.
- Mind-Wandering: Mind-wandering, which often involves going over past mistakes or worrying about the future, has been associated with increased levels of anxiety. A study found that people spend nearly 47% of their waking hours in a state of mind-wandering, often leading to feelings of unhappiness.
Practical Ways to Declutter Your Thoughts
Here are some simple yet powerful strategies to help you clear out mental clutter and refresh your mind, starting today:
- Write it Down (And Let it Go)
One of the best ways to clear your mind is to put your thoughts on paper. Journaling isn’t just about writing down what happened during your day—it’s a way to unload your thoughts and emotions. Whether you're venting about a stressful situation or jotting down things you're grateful for, journaling helps you organize and process what’s in your head, so it’s not just swirling around aimlessly.
If you’re not into journaling, even writing a quick “brain dump” list can help. Write down everything that’s on your mind, then take a step back and look at what you can actually do something about—and what you can let go.
2. Practice Mindfulness
Mindfulness is all about staying in the present moment, which is often the hardest part when our minds are racing with worries about the future or ruminating on the past. Try simple mindfulness exercises, like focusing on your breath or paying attention to the sensations in your body. You don’t need hours of meditation—just a few minutes each day can help clear your mind and reduce stress.
One quick trick is the "5-4-3-2-1" grounding exercise: Identify 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This helps anchor your mind in the present and gives you a break from overwhelming thoughts.
3. Set Boundaries (With Your Thoughts)
Not all thoughts are worth your attention. If you find yourself spiraling or stuck in negative thinking, practice setting boundaries with your mind. This could mean actively challenging irrational thoughts, reminding yourself that not everything needs your mental energy, or simply deciding to "pause" negative thinking when it starts to take over.
A helpful tip is to practice a mental reset, like saying “I choose to think about something else” or “I don’t have to solve this right now.” Redirecting your thoughts can break the cycle and stop your mind from going down a rabbit hole.
4. Move Your Body
It’s no surprise that physical activity is great for your mental health. Exercise helps release endorphins, the body’s natural “feel-good” chemicals, and can give you a mental break from whatever’s been weighing on you. Whether it's a walk, a yoga session, or a quick workout, moving your body helps clear your mind and can bring a sense of clarity and calm.
If you’re feeling particularly cluttered mentally, even a short burst of activity can help reset your mood and improve focus. Plus, it’s a great way to break up your day and give your mind a chance to breathe.
4. Declutter Your Environment
Sometimes, mental clutter is a reflection of physical clutter. A messy or disorganized space can add to feelings of overwhelm, so tidying up your environment can actually help declutter your mind. Start small—organize your desk, clean out a drawer, or make your bed. The act of clearing your physical space can help create mental space, making it easier to think clearly and focus.
Give Your Mind the Attention It Deserves
Just like you would set aside time to declutter your home, it’s important to regularly clear your mental space. By adopting simple habits like journaling, practicing mindfulness, setting boundaries with your thoughts, moving your body, and keeping your environment tidy, you’ll create more mental clarity and emotional well-being.
Start with one small habit today—whether it’s writing down your thoughts or taking a few minutes to breathe—and build from there. Your mind (and your mood) will thank you.
