Give your brain a break and find joy in the present moment.
“If you take care of your mind, you take care of the world.”
— Arianna Huffington
Most people don’t prioritize mental health. They chase around, trying hard to take care of the world and, meanwhile, forget to take care of their mind.
To be honest, I was one of those people. In 2014, I ignored my inner wellbeing until I couldn’t have clear thoughts anymore. I wish my younger self would read this article.
Because even though most humans never give their brains a break, decluttering your mind is actually pretty simple. You need neither money nor much time.
Here are three simple yet powerful ways to ease your mind from any clutter.
Meditate To Let Go Of Your Inner Chatters
There’s a reason you get the meditation advice again and again: it works. Meditation is the single most effective tool for our time. It eases your mind as nothing alike.
For the longest time, I felt skeptical about meditating. My tipping point was Tim Ferriss’ Tools of Titans. In his book, most of the interviewed world-class performers rave about meditating.
To get into the habit, I downloaded the 10-day Headspace trial. Since 2016 I meditate first thing in the morning, every morning. Sitting down gives me unmatched freedom of mind.
I don’t meditate for the sake of meditation or to become a better meditator. I meditate to enjoy my life and all the moments in full presence.
“You can’t stop the waves but you can learn to surf.”
― Jon Kabat-Zinn
How to do it:
Put your fixed mindset aside and give it a try. Seriously. Download your app of choice and start meditating tomorrow morning. Give yourself ten days before you quit.
Ignore the voice inside your head that tells you you shouldn’t try new stuff and doesn’t like change. If you want a decluttered mind, there’s no way around meditation. Promise.
Use one of the step by step guides on how to make meditation a daily habit for life, and check out Calm, Headspace, or Insight Timer. Once you decided for an app and figured the best time to meditate is after waking up, just do it.
Your meditation muscle will grow day by day. By seeing your thoughts as thoughts and letting them go as they arise, you’ll find yourself calm and present throughout your entire day.
Sitting on your meditation pillow is the entryway to a more fulfilled, joyful life. It declutters your mind and frees you from worrying and thoughts.
Move To Make Your Body Sweat
We have all heard of the running evangelists who swear running their hours will free one’s mind that you need to go all in to experience the runner’s high.
Yet, you don’t need to be an avid runner to reap the benefits of movement.
All you need is to make your body sweat.
In fact, any movement that gets your heart pumping will free your mind. Jumping, tennis, high-intensity training, badminton, dancing, swimming, rope skipping — pick your favorite one and feel your heartbeat speed up.
Perspiration has impressive physical benefits. But the mental ones are even better. When you move, you’ll feel alive. The only way to reap those benefits, though, is just to move.
“Movement is the song of the body.”
— Vanda Scaravelli
How to do it:
Pick the type of movement you enjoy most and make it ridiculously easy to start with. Then set very achievable goals.
Let’s see how this works for dancing. First, create a playlist with ten songs that give you chills and jolts of energy. Create a playlist with your favorite power songs.
Then, put on your favorite clothes and set the intention to move in a way that makes you feel great. Set the achievable goal to dance to 5 of the songs. There you have your personalized, mind-clearing 15-minute workout.
Do this for you. Exercising is for you. This isn’t about anything else like the weight on your scale. It’s for you to let go of anything that bothers you. You’ll be rewarded with a fresh, decluttered mind.
Treat Sleep Like A Massage
You can’t have a calm mind when you’re sleep-deprived. Although research says we should treat sleep seriously, many people skip this easy, yet important mental health lever.
I think of sleep as garbage disposal. When our brains sleep, they clear out harmful toxins. The next day, we’ll feel fresh and ready for new input.
By sleeping less than 7–8 hours, you’ll harm your body. In case you’ve convinced yourself otherwise, keep the words of sleep scientist, Dr. Thomas Roth, in mind who said:
“The number of people who can survive on five hours of sleep or less without impairment, and rounded to a whole number, is zero.”
How to do it:
Set a bedtime alarm that reminds you to go to bed in the evening. For example, if you want to wake up at 7 AM and get 8 hours of well-rested sleep, your alarm should be set for 10 PM.
Then you’ll have a short period for disconnecting from your devices and reconnecting with yourself. By going to bed early enough, you’ll wake up full of energy.
Additionally, if you’re fortunate enough to have the possibility, take a nap during your day. A 20-minute midday nap before 3 PM will improve your coronary health and refresh your mind.
Regular meditation, exercise, and restful sleep are more powerful than any drugs. These habits will not only declutter your mind but boost your mental health.
Once you’ll experience the benefits you don’t want to stop. Because by taking care of your mind, you’ll find your way to live a happier, more joyful life.
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