Declutter Your Life Challenge: Mental Clutter

Relief is on the way

Welcome to The Declutter Your Life Challenge. Last week we kicked things off with some concrete tips to help you reduce physical clutter.

This week we’re diving into mental clutter, with small, actionable prompts to help calm your busy brain and create more ease in your life.

I’ve designed this challenge as a Choose-Your-Own-Adventure - meaning you can commit to one prompt each day, or knock them out all at once. Even if you do just one per week you’ll start to feel some relief.

Let’s get into it…

START HERE: IDENTIFY YOUR BUFFERS

As I prepared to create this week’s prompts, I asked my husband to share his best strategy for reducing mental clutter, and this was his reply: “Oh, I like to Ignore all the things and stay as unconscious as possible.” This made me spit out my water because it was so honest, but also so very relatable.

Human brains are wired to seek pleasure and avoid discomfort, so most of us rely on buffers (or numbing agents) when we feel anxious or overwhelmed. Common buffers include busyness, overeating, overdrinking, overshopping, or even just zoning out by scrolling social media or binge-watching Netflix.

Before we dive into this week’s prompts, I suggest taking a few minutes to identify your go-to buffers. I’ll go first. Mine are mainlining pints of Ben & Jerry’s (anything involving cookie dough) and binge-watching The Real Housewives of whatever (I’m not proud). What are your top buffers?

Next, ask yourself: What would be a more positive/productive/nourishing replacement habit? My replacement habits are taking a brisk walk, listening to a podcast, or calling a close friend. What are yours?

PROMPT ONE: TRY A THOUGHT DOWNLOAD

OK. Here’s the part where we get everything out of your brain and onto a clean sheet of paper. Set a timer for five minutes, and jot down every single thing that comes to mind - the life stressors, the to-do list, the nagging errands, the relationship drama, the complex and painful state of the world - all of it. Don’t edit or overthink - just write, write, write. Get it all out.

Just completing a quick thought download can provide significant relief. If you want to take it a step further, consider how you can reduce your mental clutter with more specific action steps.

You could organize a to-do list in order of priority, and then schedule the things you need to get done in your calendar. If the source of your stress is more generalized (like fear or anger or deep grief) you could reach out for support, have a good cry, or just take a little space for yourself. After my father died, I would sometimes drive by his house and have a good scream in the car. I always felt better after.

PROMPT TWO: DITCH OR DELEGATE A SINGLE TASK

‘Tis the season to be overbooked and overwhelmed, so identify at least ONE task you can ditch or delegate, and cross that bad-boy off your list. Bye!

Example: I was going to film Instagram reels for each prompt this month to share with you, but it felt too overwhelming (and if we’re being honest, video is not my zone of genius) so it’s gone. Instead I’m investing in creating thoughtful prompts and replying to your subscriber comments here, which feels more meaningful anyway. I’m also buying cupcakes for an upcoming potluck instead of baking because I just don’t have the bandwidth to bake. Your turn: what can you ditch or delegate this month?

PROMPT THREE: MOVE YOUR BODY

My number one strategy for combating mental clutter? Getting out of my brain and into my body. Nothing boosts endorphins (and perspective) for me like a brisk walk and some fresh air. It’s free, it’s always available, and it only takes a few minutes of movement to feel the mental health benefits. Get moving: move your body in any way you like for 15-minutes. Stretch, walk, run, bike, do a yoga video, dance in your living room - whatever feels best to you.

PROMPT FOUR: KNOCK OUT A DREADED TASK

Fact: most dreaded tasks don’t take long to complete, but they sure do take up a lot of real estate in your brain. Instead of spiraling or procrastinating, let’s just get the deed done.

Select one annoying task or errand to knock out this week. Dispute that extra charge on your credit card bill, schedule that dentist appointment, return that jacket you thought was going to be cute even though your kids knew you’d hate it on. You. Can. Do. It. This weekend Jordan and I are finally going to the notary to get our life documents in order and signed off on. It’s been dragging on for months and now it’s time. What dreaded task will you take care of?

PROMPT FIVE: FIND YOUR FLOW

This one is simple but powerful. Identify an activity that helps get you into a flow state, and do that thing for 15-minutes. For me this could be a quick micro-decluttering session or reading a book in the sunshine. For you it might be doing a puzzle, gardening, or building a tower out of toothpicks and mini marshmallows. Whatever it is, clear your brain and find your flow.

Challenges are more fun in community! Use the comments below to share one tiny task you’ll do to declutter your mind so we can all cheer each other on.

Other fun news and updates below:

That’s all for now. Get ready to tackle your digital clutter next week, one small step at a time. Know someone who would enjoy this challenge? Click the button below to share with a friend.