From Mental Clutter to Mindful Space
“Open the window of your mind. Allow the fresh air, new lights, and new truths to enter.”
Anyone else notice the days slowly stretching and warming?
Here in the Northeast, that just means fewer single-digit days than February… but I’ll take it. It means stick season is receding. Spring is approaching.
One of my favorite rituals during this transition period is spring cleaning.
Physical space is meaningful. Most of my clients find the environment impacts their mood, anxiety, motivation, resilience, and overall mental health.
This is unsurprising since your internal landscape accumulates dust & debris just like your home.
Without periodic clearing, mental clutter keeps building until you feel “stuck,” exhausted, or burned out.
In honor of Brain Awareness Week and Mindful March, let’s do a mindful reset now.
What adds to cognitive overload?
- Mental noise: cognitive distortions & judgmental self-talk.
- Masking: behavioral personas.
- Unfinished business: unresolved tasks, traumas & feelings.
When overload occurs, you lose the ability to be present. You may instead find yourself stuck in “yesterday” or “later.”
Unfortunately, “yesterday” is unchangeable, and “later” is not guaranteed.
Living in either of those timelines is futile.
You deserve to live in the “now.”
How does mental decluttering get you to the “now”?
“Clutter smothers. Simplicity breathes.”
Mindfulness is your path to the present.
You aren’t emptying your mind but bringing awareness to your thoughts without holding onto every one.
The more you practice, the easier and quicker you’ll spot which thoughts to let pass — and which to investigate further.
If this is new for you, start with a two-pronged approach.
1. Lay out your mental mess with a “brain dump.”
You can’t organize a closet while standing in it. You must step back and take a look from the outside to see the full picture.
Similarly, to tackle mental clutter, you must externalize your thoughts.
Get them out. Look at them from a distance…
This means Journaling:
- Grab a notebook — paper pad, notes app... whatever works!
- Jot down every thought nagging you... everything, from big debts to that one grocery item you forgot to buy.
Thought questions:
After your brain dump, ask yourself: Is this something I can control today?
If the answer is "no," can you give yourself permission to let it go?
Expelling these thoughts teaches your brain it’s okay to let go.
It also gives you an opportunity to take inventory.
What’s actually bothering you?
As you go down the list, pause and reflect on each thought. This is an opportunity to make a different choice about how to approach and prioritize that thought.
This is a chance for clarity.
2. Air out your mental mess by opening the window (of tolerance).
Once the mess is out, you must make space to organize it.
This is where it’s helpful to think of your window of tolerance — your optimal range of coping with stress.
Within this window, you’re able to effectively manage all emotions. But that window narrows or shuts when your nervous system is overburdened without reprieve.
The good news is: knowing how you’re overloaded gives you insight about how to crack that window back open…
Mental overload is...
- Hyperarousal (fight-or-flight): Feeling panicky, angry, out of control? Your sympathetic nervous system is overloaded.
- Hypoarousal (freeze): Feeling numb, shut down, dissociated? Your parasympathetic nervous system is overloaded.
This means grounding exercises:
Interested in breathwork? Try 2-2-2-2 BOX BREATHING:
- Inhale for 2 seconds.
- Hold at the top for 2 seconds.
- Exhale for 2 seconds.
- Hold at the bottom for 2 seconds.
- Repeat.
Need something more physical? Try literally grounding yourself using FOOT PRESSING:
- Push your feet into the ground for a few seconds at a time.
- Notice each point of contact from toe to heel.
- Repeat.
(Maybe try stacking this with a walking meditation practice!)
Want to engage all your senses? Try the 5-4-3-2-1 TECHNIQUE:
- Identify 5 things you see.
- Identify 4 things you can touch.
- Identify 3 things you hear.
- Identify 2 things you can smell.
- Identify 1 thing you can taste.
Grounding exercises anchor you in the “now,” and show your nervous system it’s safe to re-engage with the present.
These are just a sampling. If they don’t resonate, there are hundreds of alternatives.
So pick something to try and go from there.
It’s critical to widen and re-open that window to let fresh air back in...
only then can you take a breath.
It’s critical to widen and re-open that window to let fresh air back in... only then can you take a breath.
Still feeling icky? Don’t ignore emotional residue.
Remember that feelings carry weight, and therefore have momentum.
Uncomfortable emotions are like a spilled drink. That stain only gets stickier and darker as it sets.
Your brain will hold onto that unfinished business far more than anything else. This is known as the Zeigarnik Effect, and speaks to emotions being the heaviest of all unfinished business.
In the long run, these types of feelings can’t be ignored.
Mindful wellbeing requires self-compassion, in spite of and because of these discomforts.
You wouldn’t berate a loved one for being overwhelmed, panicked, or shut down. So please don’t do it to yourself.
Use this month to dust off any unkind expectations you may be holding yourself to. Then notice how the weight of your mental clutter shifts.
Once you've done the heavy lifting, it will be that much easier to keep your headspace clear.
Tips to keep mental clutter low:
Look for micro-moments of mindfulness:
- Set digital boundaries to prevent doom-scrolling.
- Say "no" when your plate is full; any more just becomes clutter.
- Take a 5-minute walk to dispel uncomfortable energy.
“Our life is shaped by our mind, for we become what we think. Joy follows a pure thought like a shadow that never leaves.”
It bears mentioning that some mental loads may feel too momentous to shift on your own.
This clutter may actually be unresolved trauma or other deep-seated patterns of dysfunction.
In my practice, I collaborate with clients to unpack, organize, and discard what no longer serves them.
Whether you’re burdened with light mental clutter or heavy emotional wounds, know that you don’t have to push through alone.
To request personalized support finding mental clarity and an abundant headspace, schedule a complimentary 10-minute phone consultation with me here.
It would be my honor to hold safe space for you until you can confidently sustain your own.
Disclaimer: This blog is intended for informational purposes only, and does not constitute medical or psychiatric advice. Please consult with a qualified healthcare professional directly for personalized guidance and support.