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7 Ways To Give Your Mind A Deep Cleaning

When you feel stressed or stuck, rebooting your brain is a good way to clear out your working memory backlog.

Imagine a desk stacked high with important papers, memos, and bits and pieces of different projects. It can be very difficult to find a particular piece of information when there is a lot of clutter around.

Additionally, if you accumulate unwanted or troubling thoughts in your brain, you may keep repeating the same unwanted thoughts.

If you are unable to recall an important thought or memory, it can leave you feeling foggy and overwhelmed. Don’t worry – if it seems your mind isn’t functioning as smoothly as it should, these eight tips might help.

  1. Practice mindfulness

Mindfulness is all about keeping your eyes on what’s happening around you. It helps you stay present and focused so that you can pay full attention to the task at hand.

By learning to focus your attention on one task at a time, you can gently let go of those background thoughts. As a result, those thoughts that scream for your attention can rest quietly under the surface.

However, before you start your mindfulness journey, it is important to let go of the habits that have a counter effect on your mind. Smoking, alcohol consumption, or substance abuse all work to make your mind dull.

If letting go of any of these substances feels like a challenge, take the help of a professional or enroll in rehab facilities such as Delphi Behavioral Health Group for a treatment plan or inpatient services. By breaking these habits, you’ll expand your mental capacity, making your life more fulfilling.

Mindfulness can help you improve your focus and relieve stress by acknowledging distracting thoughts, analyzing them, and relieving them in a healthy way. Here are three ways mindfulness increases your awareness:

  • Focusing on sensations

Tune into your five senses to fully experience everyday life, no matter how mundane it may seem. Do you need to scrub the shower? Watch the sponge rhythm, smell the cleaner, and feel the smooth texture of the tub. Do you ride your bike to work? As you pedal, take note of the wind on your face, the different smells in different areas, and how your muscles tighten and loosen.

  • Focusing on your breath

You can ground yourself and return to the present by intentionally slowing your breath if you feel overwhelmed. Take a deep breath, hold it for a few seconds, then exhale slowly. Make ten repetitions.

  • Staying curious

It is possible to maintain your concentration if you fully open your mind to what you can learn from a given situation. Ask yourself why feelings arise and what triggered them. Learn more about the source of distracting thoughts if you focus on the same distracting thought.

There’s a good chance your thoughts will drift occasionally. If you aren’t being mindful enough, don’t criticize yourself for it. You should instead return your attention to whatever you want to focus on. Eventually, your mind will become accustomed to staying present as you practice this skill.

  1. Write it out

Writing is the easiest way to determine what’s causing the most distress when your mind is filled with stressful thoughts. It can also improve your attention, allowing the body to function more efficiently and reducing stress.

Once you’ve written down your thoughts, you can read them over to see if you’ve noticed any patterns or problems. You might even discover that you weren’t aware of some worries after a free writing session. Bringing these thoughts to your attention will allow you to deal with them.

Additionally, writing out your feelings can feel almost symbolic. It’s like transferring them from your mind to paper.

Here are some tips when performing this action:

  • Be consistent.

Write for 15 minutes every day. The best time to write is before going to bed.

  • Go with the flow.

Let your imagination run wild. If you have anything to say, write about it. Let your thoughts flow instead of crossing things out.

  • Keep it close.

Keep your diary close to you so you can easily record any troubling thoughts at any time.

  • Take time to reflect.

Review what you’ve written over time to see how things have changed or remained the same. Explore future growth areas using these clues.

  1. Sleep it off

Sleeping well can relieve physical fatigue. Getting enough sleep can also protect you from fatigue and emotional distress, which you might not be aware of.

When you don’t get enough, you may have trouble solving problems, making decisions, and remembering important information. Overtiredness can also cause mental overwhelm, making it harder to focus on what you need to accomplish.

The act of sleeping is often more difficult than it sounds, especially if your brain is filled with looping thoughts and anxiety. However, it is recommended that you sleep between 7 and 9 hours each night for your brain to function at its optimal level during the day.

  1. Take a walk

You can clear your head and refocus by switching your environment and taking a walk outside.

According to 2014 research, walking improves creativity and walking regularly also encourages more free-flowing ideas, so you can “reset” when the same thoughts keep popping up.

While walking is more known for its long-term benefits, brisk walking for 20 or 30 minutes before engaging in mental activity can improve your decision-making and responsiveness.

Add a brisk walk, or any other exercise, to your routine for better overall brain health.

  1. Keep your space tidy

It is no secret that procrastinators love an intense cleaning session to escape a tedious or unappealing task. However, this particular approach may go beyond simply delaying your work.

Think about why you procrastinate.

Your surroundings can greatly impact your mental environment, even if you don’t realize it. Having a cluttered brain makes it difficult to concentrate or grasp ideas. Consequently, you end up distracting yourself from making up for your lack of productivity.

In addition to refreshing your thinking process, organizing your work area could take up a lot of time – it does not help when you’re under pressure. Improve your workflow and cognitive function by maintaining a tidy workspace regularly.

  1. Focus on unfocusingĀ 

Do you have trouble concentrating? In some cases, the best solution is simply to give up.

Consider it a form of exercise. Jogging all day without a break would be pretty exhausting, wouldn’t it? You need downtime for your brain, too.

When you briefly zone out, the default-mode network in your brain is activated, allowing it to rest. Your brain benefits from this period of rest just as it does from sleep. By unfocusing, you can promote creativity, sharpen your thinking, and improve your memory and learning skills.

Unfocus by following these tips:

  • Lie down for a while
  • Take a stroll
  • Let your mind wander (just make sure it’s a helpful type of daydreaming)
  • Draw a sketch
  • Watch a movie
  1. Talk about it

When you talk with someone you have trusted for a long time, do you feel energized and completely rejuvenated?

There’s a good chance that wasn’t just a fluke. Feelings that cause tension can be relieved by expressing them out loud. You may naturally feel refreshed when your mind is less weighed down with thoughts.

By explaining what’s troubling you in a way that others can understand, talking about your problems can help you formulate them more logically. Often, this allows you to gain a fresh perspective on the situation and come up with novel solutions.

You can resolve frustrations and clear your mind by talking to family and friends. Additionally, a professional can offer extra support if you cannot get out of your mental fog on your own.

A therapist can help you-:

  • Find out why concentration is difficult
  • Recognize and address looping thought patterns
  • Refresh your mind by improving your coping skills
  • Identify any underlying mental health issues that contribute to mental clutter and address them

The bottom line

Even though your brain doesn’t have a restart button, there are plenty of things you can do to restart it.

If you are unable to clear your mind and improve your focus after trying the strategies above, you can consult a therapist for help.

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