The Mental Declutter
Why Your Mind Still Feels Full (Even After You Declutter Your Home)
You decluttered the garage, rotated your wardrobe, and even swapped snow boots for sandals. So why does your mind still feel scattered?
The truth is, although clearing your physical space can help dramatically, you also need to go through the steps to clear your mental clutter. This clutter can show up in to-do lists that won’t quit, constant low-level worry, and that nagging feeling that you’re forgetting something important.
I know it well — that mental load we carry, especially as women, is invisible but heavy. Even after I’ve simplified my physical environment, I’ve noticed I can still feel drained if I don’t intentionally reset my mind and schedule too.
Let’s walk through three powerful ways to mentally declutter before summer begins, so the season ahead feels light and joyful — not chaotic.
1. Brain Dump: Clear It Out Without Censoring
Every time I feel overwhelmed, I pause and dump every single thought circling in my head onto paper. No organizing, no filtering — just release.
Sometimes it’s appointments. Sometimes it’s, “Go by UPS.” Other times, it’s bigger stuff like, “I’m worried about planning the perfect family vacation this summer.”
Personal Example: I did a brain dump last week and realized I was holding on to 15 small, nagging tasks. No wonder I felt tense — my brain was in constant project-management mode!
Try This:
Set a timer for 10 minutes. Let it all out. Later, return to it and circle the most urgent, and scratch off any items that don’t matter anymore.
2. Create Mental White Space
When every second of your day is filled — even with good things — your mind never has time to reset. I’ve learned I need intentional quiet in my week, even just a few minutes at a time whether that is a meditation to start my day or a midday walk to clear my head.
Personal Example: I do an Insight Timer meditation every morning when I wake up - meditation lengths vary from 5 -60 minutes so everyone can fit one in.
Try This:
Schedule one 10-minute window a day for sitting quietly either with a guided meditation or just in silence (first thing in the morning is my preference)
Protect one hour a week to keep open — no plans, no guilt
Practice saying “no” to an extra activity, even if it sounds fun
3. Declutter Your Calendar
Overcommitting is the sneakiest form of mental clutter! We say yes out of habit, obligation, or FOMO — and then wonder why we feel so scattered.
Personal Example: I’ve caught myself saying yes to a birthday celebration, volunteering at school, and squeezing in a bike ride — all in the same afternoon. Instead of feeling accomplished or connected, I end up feeling scattered and overstimulated. I’m learning that just because I can fit it all in doesn’t mean I should.
Try This:
Review the next 4–6 weeks. What can you cancel or reschedule?
Block at least one “margin” day each week with no outside obligations
Sometimes “not now” is the kindest thing you can say — to others and to yourself. It’s not about letting people down; it’s about making space for what really matters in the moment.
