Clutter can creep into our lives and consume valuable energy. It can show up physically as paper piles on desks or kitchen counters, clothing flowing out of closets and drawers, or bins full of toys the kids no longer play with. There is also mind clutter, which can consume your thoughts. Physical clutter and mind clutter are closely connected. Have you ever noticed how challenging it is to think, be productive, or relax when your physical environment feels cluttered?

In the same way that I begin writing with a blank page, I engage more successfully in daily life when my space is clear with few distractions. For example, when I’m about to cook, I prefer the kitchen to be clean with uncluttered surfaces and an empty sink. When I work on a project like writing or developing a workshop, I focus better when my desk is clear of paper scraps and other projects. At night, I sleep better, getting into a made bed with clean sheets. Being in a clear, uncluttered place can be energizing or relaxing. 

However, when our mind clutter is dominating the internal conversation, what can you do? There are five effective strategies I regularly use for calming mind clutter. Some of these simultaneously address physical clutter.

5 Useful Strategies to Calm Your Mind Clutter

1. Get Out!

Yes. You guessed it. To clear the mind, getting outside for a walk is highly effective. Even a small dose of fresh air, be it five, ten, or sixty minutes, can do wonders for the cluttered mind. It’s even more beneficial if you can walk in nature. The fragrances of spring are intoxicating- lilacs and Lily of the Valley scent the air.

2. Free Write

Grab a pen and your favorite journal or pad of paper, then download the swirl of thoughts onto paper. Don’t worry about editing or organizing your thoughts in any way. Just allow them to flow. You might be surprised what comes out. Writing is an excellent way to unclutter the mind. 

“Writing is an excellent way to unclutter the mind.”

— Linda Samuels, CPO-CD®, CVPO™

3. Just Meditate
Practicing mindfulness meditation is a gentle way to work with a full mind. The idea isn’t to empty your mind during the practice. The quiet allows a place to let thoughts float by without judging or engaging in the content. You can also experiment with focusing on the breath while meditating. This will calm the mind and switch you into the rest and digest mode.

4. Shred It!

Shredding paper is so cathartic. As you release and shred physical piles and files, the mind unclutters too. The physical act of releasing enables the mind to also let go. Shredding is one way to unclutter. Any type of letting go of physical objects that have overstayed their welcome work wonders in releasing your mind clutter.

5. Take Care

Having jumbled thoughts can be connected to sleeping too few hours, not eating nutritiously, or ignoring self-care. When was the last time you took care of yourself? What did that look like? It’s not selfish to take a bubble bath or extra long shower, get a massage or pedicure, or sleep for eight hours. Relaxation time is essential to reducing mind clutter.

When your mind is cluttered, what strategy is most effective for you? I would love to hear your thoughts. I invite you to join the conversation.

Have you noticed that sometimes motivation feels effortless, and in other instances, it seems impossible to get going? Often our motivation, or lack thereof, depends on the circumstance, the day, timing, or what you’re pursuing.  You might find it easy to edit and organize a drawer full of t-shirts, yet challenging to go through the piles of paper on your desk. As an organizer, while I often cheer on my clients to assist them when they get stuck, motivation is very much an inside job. By accident, I discovered a helpful strategy that is especially useful when you’re having trouble with self-motivation.

At the start of every morning, I practice mindfulness meditation. I use the Insight Timer app, where I experiment with different teachers and types of guided meditation. Often the practices I work with are breath-focused, but they can also include a focus that shifts from the breath to the body, to sounds, sensations, or thoughts. During meditation, it’s common for the mind to wander. If I’m focusing on a particular awareness, my mind can drift elsewhere. The practice is to gently bring my attention back to the focus of awareness without judgment. Return to the breath or the sounds, or the sensations in the body.

my big ah-ha

We notice what we focus on at the exclusion of all else. So when your attention is on your breath, you are only aware of the breath. When your attention is on the sounds around you, the breath focus disappears. How does this relate to motivation?

“We notice what we focus on at the exclusion of all else.”

— Linda Samuels, CPO-CD®

Consider this. When you’re struggling to get motivated, what are you paying attention to? Are you thinking about how hard it’s going to be to get “x” done? Are you thinking that you don’t feel like doing “x?” Are you concerned that you don’t want to fail, or don’t have the information you need to move ahead? The negative and unhelpful messages you’re focusing on are sabotaging your motivation. 

What if instead of when you lacked motivation, you shifted your attention? What would serve you better? Instead of focusing on how hard something is going to be to get done, what if you thought about the smallest next step? If instead of dwelling on your don’t-feel-like-doing-it ideas, you pondered how great it will feel when you begin?

The next time you are struggling with getting motivated, listen to what your mind is saying. How can you shift your awareness to focus on productive, supportive thoughts? Do you think this strategy will work for you? I’d love to hear your thoughts. I invite you to join the conversation!

Clutter comes in many forms. Often we see a physical display with our paper piles, overflowing closets, or garages too full for the car. But there is also mental clutter where our thoughts take over in unproductive ways. Mind clutter causes undue anxiety and stress. Have you experienced mind clutter? If so, you’re not alone. One of my friends recently said to me that, especially now during the COVID-19 pandemic, it’s useful to let go of “If only…” from your vocabulary.

What valuable wisdom! Those “if only” phrases can breed regret and anxiety. They aren’t beneficial for your wellbeing or peace of mind. I noticed how often I was going down the “if only” road. I also realized how that type of thinking cluttered my mind and made me feel helpless. Have you walked down this path before?

Some of my mind cluttering thoughts focused on my mom. She has dementia and lives in a memory care facility. They have been on lockdown for almost two months, and I haven’t been able to visit her. Many residents there have died from COVID-19, and my mom tested asymptomatic positive a few weeks ago. I kept thinking, “If only I could see her.”  I worried about her wellbeing, whether she’d survive the virus, and whether I’d ever see her again. I know that many people are experiencing similar situations with their loved ones. It’s heartbreaking.

My mind was also cluttered with worry over our older daughter’s safety. She lives, works, and volunteers in Brooklyn, which is one of the hotbeds of the COVID-19 outbreak. I kept thinking, “If only I could bring her home or wrap her in a protective bubble.” I know. These thoughts were not realistic. She’s an adult and very much in charge of her own life. However, as her mom, my instinct to protect her flooded my thoughts.

“Those ‘if only’ phrases can breed regret and anxiety.”

— Linda Samuels

These are just a few examples of my internal “if only” conversations. I’m guessing you see how unproductive these thoughts were. I had no control over these situations. Little by little, I stopped using this phrase. Instead, I have been harnessing all the mindfulness resources I have available, like meditation, yoga, and nature. They help me focus on the present and relinquish control about uncertainties. I continually work at this. On the good days, I’m more agile and able to lean into what arises, be present with now, and stay in the moment. I let go of “if only.”

I’ve read that 85-90% of the things we worry about never happen. Mind clutter worry is unproductive. And as it turns out, it’s a good teacher too. There was a beautiful twist (and lesson) in my “if only” exploration. 

“Mind clutter worry is unproductive. And as it turns out, it’s a good teacher too.”

— Linda Samuels

Mom waving hello

Last week, I had in-person visit (masked and at a physical distance,) one with my mom and another with our daughter. I cannot begin to express how much good it did my heart and mind to be in their presence. What a joy being with them. Even though I received photos and regular updates about my mom, seeing her walk, sing, smile, and wave lifted my heart and spirits.

Our daughter, Allison, turned 30 this week. My husband and I drove to Brooklyn to bring her some birthday goodies and hang out for a quick visit. During the pandemic, we’ve talked and Zoomed, but being in her physical presence was such a gift. I felt settled, seeing that she was doing just fine.

Allison in Brooklyn - Two Tree Studios

In challenging times there is learning. And this time is a great teacher. I learned to let go of unproductive mind clutter, to release control over the uncontrollable, to trust the strength of others, and to soak in the beautiful moments of connection and calm. 

Have you experienced mind clutter recently? What helps you navigate the chatter? I’d love to hear your thoughts. I invite you to join the conversation. 

You’re in good company if you’re thinking, “How is it already the middle of January?” Thoughts of glitter, parties, and intentions are on our minds. Yet here we are, halfway through the first month of a new year. You might be wondering how to make the best of your fresh start, especially with the time flying by.  If you’re still cleaning up from the holidays and getting those last decorations put away, great! In fact, getting back to square one is an integral part of preparing for a new beginning. Clearing allows us to remove obstacles and focus positive energy towards our next projects and paths.

While the first few weeks of this year have been a whirlwind, there were several external and internal things I did which helped me improve and create energy during this time of year. I’m curious if any of these ideas resonate with you? 

Edit Clothes

Typically, I edit and organize my clothes twice a year. I do the spring/summer and the fall/winter reviews. Even though I had done the fall/winter sort months ago, I noticed that I still had many clothes I wasn’t wearing. So if they weren’t being worn, what were they doing taking up valuable physical and mental space? And while that may seem like an obvious question, answering it wasn’t as simple. So I went further to figure out why I wasn’t wearing them. Was it they just didn't fit? Had they been replaced by something similar that I liked better? Was it just that when it was time to get dressed they never got picked? If I’m not wearing it, why am I maintaining it?

Do you know about the 80/20 rule? We only wear 20% of the clothes that we own. That’s because we have our favorites. So using the “favorites” criteria, I looked again and released more items from my drawers and closet. I’ll continue to pay attention as the winter progresses. Getting dressed will be obstacle-free with fewer decisions and more breathing room for my clothes.

Clear Files

While I have a lot of digital files, I still collect a fair amount of paper. The papers are stored in filing cabinets, binders or boxes, depending on what they are. By the end of the year, there is a group of financial papers that get cleared out to make room for the current year. Typically I’ll do the big paper purge the last week in December or early January. Most of the papers relate to taxes. I shred and recycle as much as possible and move the keepers to a storage area away from my prime office space. Last week I cleared my files. By the end of the year, my drawers get quite full. It becomes challenging to access what I need easily. It felt incredible to remove the old and regain my space. Now every time I open the file drawers, I have an “ahhhh” feeling. There’s no struggle, just room to file and retrieve what I need. This simple act of clearing the paper signaled my fresh start “ready for anything” attitude. 

Calm Mind

Many of you know that I meditate daily. I begin and end my day with this practice. While the point isn’t to clear my mind of all thoughts, it does help calm my mind to be more present and available to others and myself. Every day I have a mixture of positive, neutral, and negative emotions and experiences. My mindfulness and meditation practice provides me with a supportive base. It helps me appreciate the full experience of living.  I love learning about mindfulness through reading, practicing, experiencing, attending workshops, and talking with teachers and practitioners. Last week, I had the pleasure of learning from one of my favorite guides, Amy Reyer Ph.D., who led a Contemplative Meditation workshop, which was the third class in her Art of Well-Being series. Meditation practices can be done in many ways and don’t all involve sitting still on a cushion with your eyes closed while focusing on your breath. I like to experiment with different meditations. Each time I practice, that fresh start is activated. I’m able to press the reset button to pause, focus, learn, tune in, and go forward in a calmer, more open way.

To create optimal conditions for a better beginning, clear your internal and external obstacles. Edit and release what is no longer of value. Edit and release the things that are holding you down. Create space for the belongings and thoughts that support you. Clear to boost to your fresh start.

What are you ready to clear? What obstacles are you about to remove? I’d love to hear your thoughts. Join the conversation!