Declutter Your Mind: How to Stop Worrying, Relieve Anxiety, and Eliminate Negative Thinking

by S.J. Scott

When you are highly focused in a state of flow, you are fully present with the moment. It’s during these moments that your mind is the least cluttered and distracted.

When you find yourself ruminating or agitated, take a few deep calming breaths and begin a flow activity for 30 minutes to an hour or so. Give yourself enough time to become immersed in the activity, and you’ll find it has a calming effect on you, in addition to helping you become more productive and happy.

“Procrastination is like a credit card: It’s a lot of fun until you get the bill.” – Christopher Parker

We all procrastinate, but putting things off until later is one of the worst offenses when it comes to cluttering your mind. When you have something “hanging over your head,” you never feel settled or relaxed because it’s constantly niggling at you.

Every distraction is a thief, stealing our determination to do what needs to be done or what we deeply desire to achieve.

The first step in overcoming procrastination is awareness of the crippling negative impact it has on your mental state.

Think about this: You likely spend at least one hour a day procrastinating. That’s seven hours a week—nearly a full workday. So you lose 52 full workdays a year to procrastination. What could you do with an extra 52 workdays?

Before bed or first thing in the morning, determine your first most important task of the day. Then decide on your second and third most important tasks. Make these tasks related to something critical in your work or business—something that will move you forward, make you more money, expand your opportunities. They shouldn’t be mindless administrative tasks or filler work.

Before you begin your most important task, ask yourself why it’s so important. What is the positive motivation for pursuing this task? How will it benefit you? How will you feel when you complete it? Getting clear on the reasons why you are doing something will help you push through when you begin to feel tired or distracted. You might write down your reasons to have nearby in case you need a reminder.

Before you begin your first sub-task of your most important task for the day, close your eyes, take a few deep breaths, and set an intention that you will complete your task easily and productively. Visualize yourself accomplishing it and how you will feel when you’re done.

If you have a hard time focusing, set a timer for 20–30 minutes (or less if you have a really hard time focusing). Work diligently during that time, and when the timer goes off, allow yourself a short break to stretch, walk outside, close your eyes, or whatever feels rejuvenating.

In between your three most important tasks,

schedule longer breaks of 15 minutes to an hour (for lunch). Use these breaks to re-energize by doing some exercise or meditation, or by having a non-stressful conversation with someone.

If you must check emails first thing in the morning, allow yourself a short amount of time to do so (10 to 15 minutes).

presence is the state of mind you want to seek in everything you do.

Before you eat, look at the food and notice the colors, smells, and textures. Close your eyes and breathe in the aromas. Notice your own hunger and urge to eat. When you put the first bite of food into your mouth, notice the immediate tastes and sensations. As you chew, notice how the tastes might change or expand. Chew and swallow your food slowly, with a thought of gratitude for the hands that prepared it. As you continue to eat, notice how your stomach feels as you satiate your appetite. Be aware of feeling full, and cease eating when you are. Don’t feel obliged to overeat in order to clean your plate. After you finish the meal, sit for a few moments and digest your food. After the meal, mindfully wash your plate and utensils and put them away.

Rather than organizing your house as a means to a decluttered mind, focus on the doing rather than the getting it done. Cleaning won’t magically become an elevated experience, but you will be elevated by simply paying attention to the elegant cause and effect of cleaning. Try to see housecleaning as a laboratory for being present and engaged in life.

#4. Experience nature mindfully. Numerous studies have shown the mental and physical benefits of spending time in nature. Being in forests and green spaces can: Boost the immune system Lower blood pressure Reduce stress Improve your mood Increase your ability to focus Accelerate recovery from surgery or illness Increase your energy level Improve your sleep

“The link between exercise and mood is pretty strong. Usually within five minutes after moderate exercise you get a mood-enhancement effect.”

We’ve learned that once you remove judgment, attachments, and fear from the equation, fitness can be something to look forward to rather than an obligation you dread. You no longer anticipate the discomfort, think constantly about quitting, or judge your results. You simply engage in mindful movement, pushing yourself slightly to improve each time, while paying full attention to your body.

Your core is the center of strength and support, and for it to operate efficiently, your body must be aligned, with your back straight, shoulders back, and head held high (unless the exercise calls for something else).

Sholto Radford, founder of Wilderness Minds retreats, says “The practice of mindfulness invites us to let go of goals and expectations and see what emerges in the space left when the striving mind quiets for a moment.”

With focused breathing and mindfulness meditation, you trigger the relaxation response and

learn to detach from intrusive thoughts and emotions.

When you seek out and live your passion, you infuse your goals with authenticity, purpose, and joy, leaving little room for negative thinking.

When you tackle procrastination and learn to quickly take the first step, you circumvent the anxiety that comes with putting things off.

We also suggest you keep a journal to document the mental declutter practices you undertake, and how your life and emotions improve as a result. By tracking your actions and the resulting changes that occur, you’ll feel inspired and motivated to continue with your mental decluttering efforts.

Honesty