Spring is here and it’s the perfect time to declutter our brains, reset our mindset and habits, and let go of what isn’t serving us.
There are a lot of benefits to physically spring cleaning your space, however, many people overlook their mental clutter.
So what is mental clutter? It could be different for you than to someone else, so take stock of your thoughts, worries and habits that drain your mental energy. Is there a toxic person in your life? A job that you’ve been putting off? An unhealthy coping mechanism you’ve been falling back on?
Marie Kondo’s book The Life Changing Magic of Tidying became a bestseller because it encourages one super simple principle. To hold each object you own and see if it sparks joy. If it doesn’t, then out it goes. The same principle can be applied to your mental clutter.
Start by taking stock of your inner world. What keeps circling your thoughts lately? What feels heavier than it needs to?
You don’t need all the answers right away. Even noticing what’s there is a valuable first step.
Start Small
It can seem like a monumental task, and often people can find introspection uncomfortable, so start with something easy like decluttering your digital space.
Delete those apps you never use, unsubscribe from emails (not ours… of course 😉) and unfollow social accounts that leave you feeling glum. It’s even a good time to go through those endless screenshots and open browser tabs. Something so simple can leave you feeling less weighed down and ready to approach the year with renewed vigour.
The Power of Letting Go
Habits become ingrained in us, and there may have been a time when a thought or worry was there to help us find a way to cope in a stressful situation, but those same habits can also harm us over time. If you find yourself getting caught up in cycles of anxious thoughts, try gently acknowledging it and considering if it has a place in your life.
If not, thank it, and then let it leave your life.
Sometimes letting go is not a singular action, it is a habit that must be continuously practiced. Writing your thoughts down can also be an effective way to sort through your feelings and establish what is still serving you.
Releasing Negative Self-Talk
It’s too hard. I can’t do it. I’m not good enough.
Sound familiar?
It can become an unconscious habit to tell ourselves we can’t do something, or we’re not good enough, to avoid disappointment. If you say you can’t do it, and then you try, and fail… well you already you said you couldn’t do it. Right? We are our own worst critic and often all too willing to believe those negative thoughts, but it can get in the way of us living our best lives.
Practicing mindfulness can help you identify patterns of negativity, and whilst it’s impossible to stop thoughts entirely, you can learn to not immediately believe those thoughts, and challenge them before they lead to deeper feelings of failure or panic. Ask yourself if there are any particular triggers for these thoughts, and how you can manage these in the future.
Get comfortable with “No”
Are you a people pleaser? If so… this one is for you. Being helpful and kind to others is a positive character trait, however sometimes it is easy to go overboard, taking on task after task and never saying no for fear of upsetting or letting someone down.
When you take on too much, or consistently prioritise the needs of others over your own, this can lead to higher stress levels and even burnout.
Setting boundaries isn’t selfish—it’s a way of protecting your energy so you can show up more fully, not just for others, but for yourself too.
Prioritise Sleep
Scientists are still learning exactly how important sleep is, and all of the benefits of a good night’s sleep, but there are many things that we do know. Sleep is essential for a number of brain functions*, and plays an important role in our health. Some research suggests that poor sleep can reduce your capacity to effectively regulate emotions and lead to feelings of overwhelm. It provides an opportunity for the brain to restore and reset, clearing out waste and toxins as well as consolidating memories*
Improving your sleep quality is one of the simplest ways to increase mental resilience, and set you up for success!*
Create Space for New Habits
All of these things can help you create space for new habits that breed positive emotion, rather than negative ones. When you’re not letting negativity win, suddenly things that may have seemed too difficult to manage might feel more achievable such as new hobbies or getting out of your comfort zone.
Try This: Pick one small habit you’ve been meaning to start, and connect it to something you already do. For example:
- Stretch for five minutes right after brushing your teeth.
- Write one sentence in a journal while your morning coffee brews.
- Take three deep breaths before opening your laptop.
- Think about something you are grateful for whilst sitting in traffic.
Change doesn’t have to be overwhelming. You don’t need to overhaul your life completely. Start by choosing one small thing you can do today to care for your mind—whether it’s taking a deep breath, stepping away from your phone, or speaking kindly to yourself. Little changes can have big results!
Sources: *University of Utah, NIH, NHS.uk, UAEU
