Many things compete for our attention during the day. There are endless emails, caretaking, errands, or making meals — the list goes on and on. Clearing your mind is crucial to reinvigorate yourself and complete your tasks to the best of your ability.
If you’re looking for ideas for how to get started, take a look at these five simple ways to declutter your mind and be more at ease:
1. Make a to-do list
Writing down what you need to accomplish will help you stay organized. Doing this lets you “empty your thoughts” on paper, freeing up space in your mind. By writing down, “make a vet appointment,” that thought will no longer pop into your head every few days (or hours).
2. Learn to say no
You can’t always say yes. We have limited time and resources. In fact, according to expert leadership coach Fred Kofman, making a commitment that you can't keep is far worse (for both parties) than saying no. In work, and life, we have to prioritize and make decisions.
It’s also okay to prioritize your own needs. That’s especially true if you’re feeling rundown or overwhelmed. Saying no will reduce your stress and leave you valuable time for yourself. You can’t help others if you don’t take care of yourself first.
3. Just do it
Don’t put things off. Procrastination only increases your stress and distracts you from other tasks. Delayed tasks can take up space in your head and add guilt. If the task is something unpleasant, try breaking it up into parts, or take frequent breaks.
Avoiding interruptions will help, too. Your productivity will plummet if your mind is stuffed to the brim with thoughts.
If you work from home, find a quiet place and close the door. Use settings on your email, phone, and chats to shut off notifications and let others know you are busy for a time. Tell your colleagues you need some uninterrupted space if you work at an office. Establishing boundaries is perfectly healthy.
4. Take a break
Your circadian rhythm, or your body’s internal clock, helps maintain mental fitness and your well-being. Sometimes working when our body doesn’t want to — like late at night, or too early in the morning — just isn’t an option.
You might think that you are too busy and don't have time. Research suggests that you can't afford not to take the time to clear your mind.
But stepping away from what you’re currently working on will help you find space for whatever types of rest you need throughout the day. Plus, it’ll enhance your attention when you return to it. If you’re feeling stuck, try these strategies:
Go for a walk
Listen to music — it can have surprising benefits
Read a chapter of your favorite book
Doodle
Do a guided meditation or try some mindful breathing
Take a nap
Physical exercise, fresh air, and sleeping are fantastic ways to get things off your mind and improve memory. Taking more breaks helps to increase your effectiveness.
Meditation can help you practice mindfulness and overcome negative feelings. Using apps makes it easy to practice the techniques. If you’re having trouble sleeping, working a meditation practice at the end of your day or your nightly routine will improve your quality of life.
5. Seek help
Ask for help from a colleague, your boss, a friend, or for medical advice from a therapist. Be honest about what you’re experiencing — to yourself, and others, too. If you’re feeling overwhelmed or experiencing burnout, say so. Acknowledging and vocalizing how you’re feeling will ease your mental strain. Cooperation lends new perspectives on a problem and will lighten your load.
Source: www.betterup.com