How to Declutter a Stressed Out Brain in a Stressful Life

7. Confiding in a family member or friend can help you sort through some of the clutter and chaos occurring in your mind.  We have all… Trista - January 31, 2021

Sometimes, when you feel overwhelmed, it can help talk through those thoughts and feelings with a loved one. Shutterstock

7. Confiding in a family member or friend can help you sort through some of the clutter and chaos occurring in your mind. 

We have all gone through situations or experiences where we need a family member or friend’s support. Sometimes that support can just be them lending an open ear to listen. When you are experiencing a cluttered mind, sometimes it can be therapeutic to confide in someone and share what thoughts are racing through your head. It is an excellent way to release and get out some of those pent-up emotions. If you have a significant other or best friend, let them know that you need to talk and then sit down to vent your mind.


However, if you are not comfortable sharing those thoughts with someone in your personal life, seek a therapist or life coach who can also serve as a lending ear and open mind. Sometimes sharing what is on your mind can be incredibly helpful. The person you choose to confide in may be able to offer you a perspective different than your own, which can provide you with clarity. They may also be able to help identify which thoughts are the priority. Unloading your thoughts and feelings forces you to break the cycle of letting those thoughts fester. It’s essential to return the favor and listen to your family member or friend during their time of need.

In tandem with reducing the amount of multitasking that you do, it’s essential to focus your time and energy on a single task. Shutterstock

6. Single-tasking is a great way to limit the amount of information your mind is forced to retain and process. 

Although it can sound extremely counter-productive to stop multitasking, it increases your stress and can create additional clutter in your brain. When multitasking, it is difficult for your brain to filter out irrelevant information. There may be some times where multitasking is necessary, but in general, it lowers your efficiency and mind control. The solution to increasing your productivity and efficiency is to single-task as much as possible. Since so many of us are used to multitasking daily, implementing single-tasking can prove to be incredibly difficult and challenging until you get the hang of it.


Start by making a list of what you need to accomplish that specific day. Your to-do list must be realistic and attainable. Begin with what task is the most important, and then make your way down the list, checking off one item at a time. Focus on one chore at a time; clear everything else out of your mind until you finish that duty at hand. As you check off each task on your list, you will realize how efficient and productive you are.

A cluttered mind can be further chaotic if your physical environment is also cluttered. Shutterstock

5. One easy action that you can complete to declutter both your mind and mood is to declutter your environment. 

By decluttering your surroundings, you are reducing chaos and disorganization while simultaneously increasing calmness. That might mean decluttering your work desk, that hallway closet, or kitchen drawers. Studies show that if your environment, whether at work or home, is cluttered, the chaos requires your time, energy, and attention. If you are spending a significant amount of time and energy in these cluttered environments, you hinder your ability to focus and process critical information mentally. Your settings, both at work and home, occupy a lot of your mind even if it is not as obvious. Having many material items around you is a visual representation of the clutter that is also living inside your mind.

When you declutter your home, you have a more positive space. Pixabay

Studies have shown that if you live or work in cluttered environments, you are more likely to be less efficient and disorganized. You may also find yourself overly frustrated because you cannot find what you need. Start by clearing out all of the non-essential items and giving everything an assigned place. The best way to remain organized and decluttered is to clean up before you leave that environment.

A lot of us feel the need to be on the go continually. It can be challenging to force your body and mind to relax. Shutterstock

4. One of the best ways to declutter your mind and mood is to take a break. 

Easier said than done, taking some time to relax, and unwind is critical for your mind. Like your body needs sleep to function, your mind needs a chance to rest and recharge to perform at its optimal level. Although you may not be able to schedule a vacation to a tropical island for a week-long break, it is sometimes just as useful to take 15 minutes doing nothing. Schedule some time in your busy day to put your feet up or do something that makes you happy.

Reading is a great way to take your mind off stressing you so that your mind can have a break. Shutterstock.

Be sure to turn off your TV, laptops, and phones and allow yourself to indulge in your favorite hobby. Maybe you enjoy baking or crafting. Perhaps you prefer to go for a hike. Whichever your relaxation method, it is vital to understand how necessary it is to declutter your mind and care for your overall well being. Taking the needed time to relax and give yourself a break increases your ability to focus, concentrate for more extended periods, and generally feel calmer and refreshed.

To effectively declutter your mind, you need to be aware of what thoughts and feelings are spending too much time there. Shutterstock

3. To increase your focus, try practicing mindfulness. 

When there is an overload of information running through your mind, you can quickly feel disorganized and chaotic. You may struggle with where to start to declutter and organize your thoughts. One way to do so is by practicing mindfulness. That requires you to give your undivided attention to whatever you are doing at that particular moment. It requires you to be aware of your thoughts and emotions but at the same time, not reacting or judging them.

If you choose to be pay attention to what you are doing, you can be more alive in the moment. Whether you are going for a walk or doing the dishes, you can enjoy it. If you are more present, you are more likely to take pleasure in what you are doing because you are not focusing on things you are not doing. Practicing mindfulness can improve the efficiency of your mind. This exercise can help you get to the point of being more productive in the task at hand rather than allowing a constant cycle of worrying. Like anything else, the more you practice mindfulness, the more natural it will become for the future.

The average person can spend up to four hours a day on their phones, laptops, or tablets scrolling through social media. Shutterstock

2. Try decluttering your mind and body by limiting the amount of social media you allow yourself to access each day.

The media you consume or scroll can have a profound impact on your mental health. Many people spend hours a day on social media, including Facebook, Twitter, and Instagram. After a long day, scrolling too much can contribute to the chaos that is already cluttering your mind. Companies have instilled innovative algorithms that take control of our dopamine-driven desires. However, it’s essential to be aware of how much time you spend partaking in these activities. Your mind is swarmed with sensory information all day, every day. The overabundance of data can increase your stress levels and contribute to anxiety by creating a psychological impact of loneliness and fear of missing out.



Social media can be a great thing if used in moderation; however, it also adds more brain clutter and can harm your mental health. There are several options for limiting your social media access. For instance, if you have an iPhone, you can monitor the amount of time you spend on specific applications. If you currently spend much time on social media, start by setting a realistic limit and then lower it each week until you achieve your goal time. Be selective about what you choose to consume. Avoid harmful content and unreliable sources of information.

Doctors directly link physical activity to your mental well-being. Spending some physical energy can help you to clear your mind. Shutterstock

1. Exercise has a wide range of benefits, but being physically fit is vital to your brain’s current and future health. 

Your mind can benefit from exercise in the same capacity that your body can. Studies have shown that regular exercise can aid in decreasing anxiety and depression. There are no rules or guidelines to which exercise you should partake in or for how long. Choose an activity that interests you and spend a designated time per day, maybe 30 minutes, burning some physical energy. Exercising has many benefits for your health. It causes the release of endorphins, which are the feel-good hormones in your body. When your physical body feels sharp, your mind will follow.

Healthy exercise can help free your mind. Shutterstock

Regular exercise can help you concentrate and feel mentally competent for any task thrown your way. It also gives you a set amount of time to focus on exercising rather than the cluster of thoughts that may be racing in your mind. A walk or run will help your body feel refreshed and ready to tackle what the rest of the day presents. Exercise leads to the formation of new brain cells called neurogenesis. Those who exercise consistently are not only able to declutter their minds but are also able to better focus on each task.