Our lives are filled with clutter.
We accumulate things and possessions in our homes and workplaces. Furniture, books, clothes, sentimental items… we collect things for many reasons.
Clutter can also fill our heads!
Do you struggle to think clearly and have difficulty making decisions? Is your mind in serious overdrive?
A cluttered mind can be a major source of stress. It’s difficult to be productive when there’s an ongoing flow of thoughts, tasks and ideas going through your mind. Distractions such as digital devices, excessive screen time, social media, and constant notifications are contributing to worry, anxiety and mental fatigue.
With all this information coming at us, it's hard to focus on anything!
We declutter our homes and physical spaces. We need to apply this principle to our minds too. Many studies have shown that physical and mental clutter are linked. If our surroundings are cluttered, this can negatively impact our wellbeing. Visual clutter often leads to mental clutter.
So, give your brain a break and take the first step for getting “stuff” out of your head.
“Okay, how do I start?” I hear you asking.
Here’s how:
- Externalising is a proven technique to explore problems, gain clarity and be more productive. You simply remove clutter from your mind and place it outside of yourself. Externalise your inner world by using non-verbal expressions such as writing, drawing or painting. When you visually see what you are thinking or feeling, it makes it easier to see things from a different, more objective perspective.
- Consolidate your scattered thoughts and ideas by creating a mind map. Mind map is a visual way to represent thoughts and ideas and include images, symbols and lines that branch out from a central topic or idea. It’s a great way for getting thoughts onto paper. Use different colours to stimulate your mind. There are many digital mind mapping tools available but hand-drawn mind maps engage all senses and provide mind-body connection that is difficult to achieve using technology. Mind mapping can be used in almost any situation, both personal to professional.
- Do a quick brain dump. Get a pen and some paper and start writing. Write whatever comes to mind. There are no rules. Dump all the random thoughts, worries, feelings, and ideas onto the paper. Let your thoughts flow. Don’t filter, edit or question your thoughts. It’s okay to be messy but I like using bullet points for clarity. Take a few minutes to review and reflect on your thoughts. You might see connections, patterns and possible solutions you didn’t see before. This exercise is a great way to free up mental space, decrease stress and increase self-awareness.
Decluttering your mind can really improve your mental health and wellbeing.
Eila Mikkonen
Counsellor, Clinical Supervisor, Coach & Mental Fitness Facilitator