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Let’s be real: life can get overwhelming fast. Between juggling work, family and friends (and kid sports!), social engagements, personal goals, and the non-stop buzz of notifications, it’s easy to feel like our brains are overloaded. You know that feeling when your mind won’t stop racing, and your to-do list keeps growing? Yep, that’s mental clutter, and it can make even the simplest tasks feel exhausting.

But here’s the good news: you can take control of the chaos. Clearing mental clutter doesn’t require a complete life overhaul. Small, intentional steps can help you feel calmer, more focused, and back in the driver’s seat. Let’s dive into five practical tips (and one bonus!) that can help you overcome overwhelm and regain much-needed mental clarity.

1. Do a Brain Declutter

First things first—get everything out of your head and onto paper. My hubby likes to say you have to get the bees out. In other words, all the chaos going on inside needs to come out. I prefer good old-fashioned pen and paper, but if typing works for you, do it.  The important part is getting everything out of your head and onto the paper. Don’t worry about organizing it or making it neat. The goal is to offload everything swirling in your brain: to-dos, worries, ideas, and random thoughts so you can take inventory.

Think of it like decluttering a closet—you must pull everything out before deciding what to keep and toss. Once you’ve done a brain dump, you’ll be amazed at how much lighter you feel. Suddenly, the chaotic mess in your head is out in front of you; where you can do something about it.

2. Prioritize What Really Matters

Now that you’ve done your brain dump, it’s time to sort through the mental clutter. Not everything on your list needs your attention today—or this week. So how do you decide what to focus on?

Here’s a simple trick: ask yourself what’s urgent and what’s important. Urgent tasks are time-sensitive (think: deadlines or commitments), while important tasks are the ones that align with your long-term goals or values. When you prioritize what’s both urgent and important, you start to see which tasks are worth your time and energy right now. The rest? It can wait.  And some things can be taken off the list altogether.  You have my full support and encouragement to cross off all the non-important shoulds on your list. 

Sometimes saying no is the best decision you can make.

3. Set Boundaries with Technology

Let’s face it: one of the biggest sources of mental clutter is our constant connection to technology. The pings and dings of texts, emails, and social media updates can pull our attention in a million different directions. No wonder we all feel so scattered!  

Here’s a simple solution: turn off non-essential notifications and give yourself permission to unplug. It doesn’t have to be all day—even setting your phone on “Do Not Disturb” for an hour while you focus on something important can make a huge difference. You’ll be amazed at how much clearer your mind feels when it’s not constantly being interrupted.  Bonus, try this when you are engaging with the people in your life.  They will love having your undivided attention.

4. Practice Mindfulness

I love the idea of meditation and yoga, but if I’m being honest, rarely do I take the time to practice. But I will tell you what has been working for me. Simply taking a few minutes to breathe deeply and check in has been incredibly helpful. I have found when I close my eyes, take a few deep breaths, and reflect on a couple of I’m grateful for, my mind settles down and my anxiety begins to calm. When we are mindful, we are fully present in the moment, instead of letting our thoughts race ahead or linger on past worries. It is truly soul-giving.

Start small: take a few minutes (or hide in the bathroom if the kids are home!), sit quietly, focus on your breath, and just be. Even 30 seconds at your desk can be very powerful. The point is to create a little space in your mind to slow down and reset. Another place I find this space is when I go outside, whether it be a quick walk or hand watering my plants. Those few minutes in the fresh air do wonders for my mental health. Huge bonus if you can sneak away to the beach or the park. Nature is filled with beauty that is so good for our mental and physical health.

5. Declutter Your Physical Space

Here’s something you might not realize: the state of your physical space often reflects the state of your mind. If your home or workspace is cluttered, it can contribute to that feeling of overwhelm. Taking just a few minutes to tidy up can make a big difference in how you feel.

Start small—clean off your desk, make your bed, or tackle that pile of laundry you’ve been avoiding. Or if you don’t have time to do the laundry, stick it in the laundry room and shut the door. I met an organizer once who said the clutter we see causes the feelings of anxiety to rise up in us, but when we close a closet or a drawer, it can buy us time until we can sort through it and do something about it. When our surroundings are more organized, we’ll find it easier to focus and think clearly, at the very least the act of not seeing it can bring a bit more peace while we work on the task at hand.

Small Steps, Big Impact

Overcoming mental clutter and overwhelm isn’t about doing it all—it’s about taking small, manageable steps that create space for clarity. Sometimes that looks like stopping for the day even when we don’t get everything done. I have been loving Marie Forleo’s podcasts about all things for living our best lives. One of her tips is to let go of the idea that you are going to get everything on your to-do list done today. She doesn’t and that is OK! The idea that we have to push ourselves to the breaking point to complete our list does the opposite. Instead of being more productive, it leads to more burnout.

Gosh does this sound familiar to anyone else?! Having a list of dreams, ambitions, and yes, even the mundane tasks that feel all-encompassing and never-ending. Like no matter how much of the mountain we climb, there is always another peak ahead of us. But what if we paired the list with a different feeling, what about gratitude? Thankfulness for our passion to dream big, and love for people in our lives that we pick up after and cook for. Does that start to feel different? Someday my girls won’t live under our roof and the socks I’m sorting in the laundry will no longer be in my hamper. The counters will be clean because little fingers aren’t leaving crumbs behind. The reality is life is fleeting and all along the way the only thing we can actually have some control over is our attitude. The overwhelm starts to melt a little with the realization that how we see things can change how we feel about them.

Here is the bonus I mentioned at the beginning of this post. Sometimes our bodies, hearts, souls, and creativity need nurturing too. Do the most important first, keep working towards those dreams but if everything on your list isn’t done today, give yourself grace. Love on yourself a bit. Re-evaluate the list and create your productivity plan for tomorrow. Let yourself take a break, walk, or just close your eyes. Burnout impedes creativity and focus. It steals us from our best selves and our best ideas.

Oh, this is a big one, especially in the age of social media we are living in. We can’t let FOMO get the best of us. Sometimes missing out is the best choice! Our mantra needs to be: we are choosey with how we spend our time and energy. That might even look like protecting our time to rest and reset. The more discerning we are, the easier it is to decide whether or not an activity is worth it.

Remember, you don’t have to get everything perfect. The last thing I want any of us to do is stress out more! Just start somewhere. You’ll be surprised at how much calmer and more in control you feel when you make space for your mind to breathe.

So, which tip are you going to try today? Whether it is taking some deep breaths or a mini decluttering session, take that first step towards finding your calm. You’ve got this!