To have a clear mind is to stay calm and focus on any situation with a definite goal.
Thoughts flow in the mind at every moment. Being positive and clear in your thoughts can help to tackle any tricky situation.
If you want to clear your mind instantly, you could try meditation and yoga, these are approaches that work for most people. Alternatively finding peace in nature is another great way to clear your mind. To try to stop overthinking, remind yourself that it is not as complicated as it seems and focus on the actionable strategies that you can sue to solve the problem.
we can’t offer all the answers, but here are some clear mind quotes that make a great starting point, you can also check out our relax quotes and breathe quotes for more inspirational quotes.
Clear Your Mind Quotes
Some of these clear mind quotes can help you stay calm and composed during difficult times.
1.»If you have God on your side, everything becomes clear.»
—Ayrton Senna.
2.»The closer one comes to truth, the further one gets from mind.»
-James Pierce.
3.»Relax, allow the mind to become empty, and surprise yourself with the great treasure that begins to flow from your soul.»
―Paulo Coelho.
4.»Every time your mind shifts, your world shifts.»
— Byron Katie.
5.»The mind reflects the world, and the world reflects the mind.»
-James Pierce.
6.»Our life is shaped by our mind; we become what we think. Joy follows a pure thought like a shadow that never leaves.»
— Buddha.
7.»We say that we want peace of mind but what we really want is peace from mind.»
— Naval Ravikant.
8.»You have power over your mind – not outside events. Realize this, and you will find strength.»
— Marcus Aurelius.
9.»When you want something, all the universe conspires in helping you to achieve it.»
—Paulo Coelho.
10.“Would you rather be right or free?»
-Byron Katie.
11.»You have power over your mind – not outside events. Realize this, and you will find strength.»
— Marcus Aurelius.
12.»If you want power, control the narrative in other people’s head. If you seek happiness, control the narrative in your own head. «
-Johnny Uzan.
13.“There’s no way that a clear mind can live an unhappy life.”
— Byron Katie.
14.»Every morning I wake up and thank God.»
—Aaron Neville.
15.»Life is God’s novel. Let him write it.»
-Isaac Bashevis Singer.
Clear My Mind Quotes
Be clear in your mind, and you can overcome any obstacle in life. These inspirational quotes will guide you in the hour of need.
16.»Not a mother, nor a father, nor any other relative can do more for the well-being of one than a rightly-directed mind can.»
-The Dhammapada.
17.»Divinity guides us all the time but most of us don’t know how to interpret its messages.»
― Hina Hashmi.
18.»Sometimes answers come to you in ways that only you can understand. That is why it is so important to have a clear mind to receive and understand the message.»
― Sheila M Burke.
19.»Keep your ears open and listen to the whispers of the universe, it will direct you towards the right direction.»
― Hina Hashmi.
21.»There are no lines in nature, only areas of colour, one against another.»
-Edouard Manet.
22.»Cultivation of mind should be the ultimate aim of human existence.»
—B. R. Ambedkar.
Stop Overthinking Quotes
In this section, you can find more inspirational quotes that suggest you keep things simple and believe in yourself.
23.»Success is going from failure to failure without losing your enthusiasm.»
– Winston Churchill.
24.»Go confidently in the direction of your dreams. Live the life you have imagined.»
– Henry David Thoreau.
25.»Our lives begin to end the day we become silent about things that matter.»
– Martin Luther King Jr.
26.»Three grand essentials to happiness in this life are something to do, something to love, and something to hope for.»
– Joseph Addison.
27.»Everyone wants to live on top of the mountain, but all the happiness and growth occurs while you’re climbing it.»
– Andy Rooney.
28.»The mind remembers only certain things. The body remembers everything. The information it carries goes back to the beginning of existence.»
– Sadhguru.
29.»A positive attitude can really make dreams come true — it did for me.»
—David Bailey.
30.»I love those who can smile in trouble, who can gather strength from distress, and grow brave by reflection.»
—Leonardo da Vinci.
31.»Your attitude, not your aptitude, will determine your altitude.»
—Zig Ziglar.
32.»Those who follow the Tao are of clear mind. They do not load their mind with anxieties and are flexible in their adjustment to external conditions.»
-Zhuangzi.
33.»Music washes away from the soul the dust of everyday life.»
—Berthold Auerbach.
34.»A person who never made a mistake never tried anything new.»
—Albert Einstein.
35.»Whatever we plant in our subconscious mind and nourish with repetition and emotion will one day become a reality.»
— Earl Nightingale.
36.»The greatest force is derived from the power of thought. The finer the element, the more powerful it is. The silent power of thought influences people even at a distance because the mind is one as well as many. The universe is a cobweb; minds are spiders.»
— Swami Vivekananda.
Free Yourself Quotes
Look at some of the inspirational quotes below, these life quotes will help you summon the courage to face challenges and hurdles with a clear mind.
37″Nothing is good or bad, but thinking makes it so.»
-William Shakespeare.
38. «Nature is something outside our body, but the mind is within us.»
—Bhumibol Adulyadej.
39.»Every flower is a soul blossoming in nature.»
—Gerard De Nerval.
40.»God did not promise days without pain, laughter without sorrow or sunshine without rain. But he did promise strength for the day and light for the way.»
-Unknown*.
41.»It’s a lack of clarity that creates chaos and frustration. Those emotions are poison to any living goal.»
—Steve Maraboli.
42.»The beauty is that through disappointment you can gain clarity, and with clarity comes conviction and true originality.»
—Conan O’Brien.
43.»The understanding of our position, clarity of the direction, and effectiveness of our actions determine the height of our destination.»
—Farshad Asl.
44.»Failure is the key to success; each mistake teaches us something.»
-Morihei Ueshiba.
Clear Mind Quotes About Life
Life is lovely when we are positive, enjoy it. Here are some lovely clear mind quotes that evoke our inner hope.
45.»Clinging to old ways and fighting change is not the answer.»
—Michael Rapino.
46.»Sometimes life hits you in the head with a brick. Don’t lose faith.»
-Steve Jobs.
47.»If I’m gonna tell a real story, I’m gonna start with my name.»
-Kendrick Lamar.
48.»Freedom is the oxygen of the soul.»
—Moshe Dayan.
47.»Sensitive people can identify soothing and disturbing energies, and healthy and unhealthy fields of vibration. They can even feel the frequency of the future events.»
-Hina Hashmi.
More Quotes About A Clear Mind
Fear comes from the unknown, so apply your past learning to make your problems seem familiar. Here are some inspirational clear mind quotes you can derive inspiration and truth from.
48.»Don’t make all of your sadness to be a miserable tragedy, just forget it with your conscious heart and clear mind.»
— Rizky Adam Rifai.
49.»You’ll feel much better when you clear your head, And soon you’ll see, A much better way to be.»
— Pennywise, ‘Clear Your Mind’.
50.»The most fundamental exercise is self-observation, which is the catalyst for inner change, it will give self-knowledge and a clear mind and perception. Without it, the attempt to reach enlightenment and awaken consciousness is destined to fail.»
— Belsebuub.
51.»Without craftsmanship, inspiration is a mere reed shaken in the wind.»
— Johannes Brahms.
52.»I’m looking forward to going out at the concert with a clear head, with a clear mind, with a clear spirit and experiencing whatever it is. It’s great.»
— Lenny Kravitz.
53.»It’s a wonderful thing to be optimistic. It keeps you healthy and it keeps you resilient.»
—Daniel Kahneman.
54.»When I am composing, I try to clear my mind of having to publish, or having to sell a book or find readers. That kind of thinking gets in the way.»
— Maxine Hong Kingston.
55.»Clear your mind of such thoughts. They cannot be answered and will make you no happier.»
— Christopher Paolini.
Here at Kidadl, we have carefully created lots of interesting family-friendly quotes for everyone to enjoy! If you liked our clear mind quotes, then why not take a look at these chill quotes and these keep calm quotes for more?
Given the constant stream of negative news about the coronavirus pandemic, it’s easy to feel anxious and uncertain.
Anxiety is understandable since it has turned our lives upside down and threatens our sense of safety.
It can be difficult to let go of these thoughts and feelings.
But, we can also use anxiety to develop habits that protect our mental health.
So the next time you notice anxious thoughts racing through your mind, try one of these activities to clear your mind.
1) Distract Yourself
When you are starting to feel overwhelmed by your own thoughts, it’s time to find something else to think about.
Keep in mind that I’m not suggesting you run from your responsibilities, but rather you take a vacation from them for just a few moments at a time in order to regroup and come at things from a different perspective.
Distracting yourself gives you space and time you need to figure things out and concentrate on something less pressing for a while.
In a 2015 study published in the Journal of Neuroscience, researchers looked at how the brain achieves “optimal inattention” by changing the synchronization of brainwaves between different regions in the brain.
In the study, people were told that they would feel a tap on the left middle finger or the left big toe.
In some instances, they were then told to report only stimuli felt on the foot and disregard what they felt on their hand.
In other instances, they were told to report sensations only in the hand and to ignore those from the foot.
The researchers found patterns of synchrony between different regions of the brain which showed that the mind could direct attention to either the foot or the hand, but not both at the same time.
As author Christopher Bergland concluded from the study in Psychology Today, “If you ever find yourself…ruminating about a thought, remember that distraction is a highly effective way to shift the synchronization of your brainwaves and gives you the power to ignore on demand.”
To distract yourself, you could get outside and exercise. Focus on a project or a hobby that you love. Lose yourself in the newspaper or a good book.
You might be stuck at home, but that doesn’t mean you can’t focus on a project or a hobby.
There are plenty of workout routines on Youtube.
For me, I find that exercise works particularly well. I usually go running. It’s a brilliant way to work a sweat, getting the body moving and let those feel-good feelings come my way.
2) Mindfulness
Ronald Siegel, a professor of psychology at Harvard Medical School, says that when it comes to the brain, “What we resist persists”.
Getting angry or upset you can’t stop ruminating will only cause it to get worse. You can’t “force” your brain to shut up.
So what’s the answer? Mindfulness.
Specifically, observing your mind and your surroundings in a non-judgmental way.
According to Mindful.org:
“Whenever you bring awareness to what you’re directly experiencing via your senses, or to your state of mind via your thoughts and emotions, you’re being mindful. And there’s growing research showing that when you train your brain to be mindful, you’re actually remodeling the physical structure of your brain.”
Some studies have found that mindfulness may help in reducing rumination.
With mindfulness, we suspend judgment and unleash our natural curiosity about the workings of the mind, approaching the experience with warmth and kindness to others and ourselves.
Rather than try to run and hide from your problems or whatever it is that is plaguing your brain at that moment, dig into it and pay attention to how your body feels and what your brain is doing.
Mindfulness has actually had a profound effect on my own life.
Did you know that 6 years ago I was miserable, anxious and working every day in a warehouse?
Seemingly on a whim, I decided to dive right in to Buddhism and eastern philosophy.
What I learned changed my life forever. By developing a daily habit of mindfulness, I started to let go of the things that were weighing me down and live more fully in the moment.
Just to be clear: I’m not a Buddhist. I have no spiritual inclinations at all. I’m just a regular guy who turned to eastern philosophy because I was at rock bottom.
Click here to learn more about my journey.
3) Meditation
Clearing your mind is easier when you give your brain nothing to think about.
Meditation helps you clear your brain in a very real way and allows you to pick and choose the thoughts that get attention and the ones that don’t.
If you are really struggling to clear your mind and focus on things at hand, meditation is a great way to start with a blank slate, so to speak.
Meditation has become increasingly popular thanks to a growing body of research suggesting that it may help in reducing stress and anxiety, improving attention and memory, and promoting self-regulation and empathy.
Christine O’Shaughnessy, a mindfulness instructor at Harvard, says that “doing meditation is like a fitness routine for your brain…It keeps your brain healthy”.
So, how do you practice it to clear your mind?
The first thing that needs to be understood is that meditation won’t clear the mind right away.
In fact, because you’ll be alone with your thoughts, it might cause you to have more distracting thoughts.
As Mark Epstein, M.D, says in his book Thoughts Without a Thinker, meditators quickly understand the nature of the “monkey mind”:
“Like the undeveloped mind, the metaphorical monkey is always in motion, jumping from one attempt at self-satisfaction to another, from one thought to another. “Monkey mind” is something that people who begin to meditate have an immediate understanding of as they begin to tune into the restless nature of their own psyches, to the incessant and mostly unproductive chatter of their thoughts.”
But the effects of meditation will be felt over time, where you’ll find that your attention will be more controlled and calm.
To begin meditation, here are the 4 steps to get you started:
1) Select a time and place that will be free of distractions and interruptions.
2) Get comfortable.
Find a body position that makes you relaxed and comfortable.
3) Try to get into a relaxed, passive mental attitude. Let your mind go blank.
If thoughts and worries appear, just acknowledge them then go back to trying to be relaxed and thoughtless.
4) Concentrate on a mental device.
You could use a mantra, or a simple word, that is repeated over and over. Or you could stare at a fixed object. Whatever it is, the goal is to focus on something so you block out thoughts and distractions.
Once you get good at doing this, you’ll look forward to devoting 20 minutes to it each day.
Here’s a video describing why breathing exercises help you tune into your senses:
4) Breathing exercises
How much attention do you pay to the way you breathe?
If you’re like most people, then probably not a lot. We usually just let our body do the job and completely forget about it.
I think this is one of our biggest mistakes.
Because when you breathe, you produce energy for your body and psyche. This has a direct connection to your sleep, digestion, heart, muscles, nervous system, brain and mood.
But the quality of your breathing doesn’t depend only on the quality of the air – it depends much more on how you breathe.
That’s why many spiritual traditions pay so much attention to breath.
I recently came across a set of breathwork techniques by world renowned shaman Ruda lande. Learning them has increased my energy, self-confidence and personal power.
For a limited time, Ruda is teaching a powerful self-guided meditation focusing on your breathing. And it’s completely free.
Please check it out here.
Ruda Iande is not your typical shaman. While he does many things that shamans do, like bang his drums and spend time with indigenous Amazon tribes, he’s different in an important respect.
Ruda is making shamanism relevant for the modern world.
If you want to boost your health and vitality in a totally natural way, Ruda’s breathwork class is an excellent starting point. It’s 100% free and there are no strings attached.
Here’s a link to his class again.
5) Write it out
According to Harvard Health Blog, writing about emotions may ease stress and trauma.
They say that writing may work because the “act of thinking about an experience, as well as expressing emotions, seems to be important.”
“In this way, writing helps people to organize thoughts and give meaning to a traumatic experience.”
I’ve always found that writing helps my mind slow down and structure the information in my head.
Writing is therapeutic because you can release your emotions by expressing them and understanding them.
Journaling helps you express your painful feelings in a safe environment. No one is going to read what you write.
You might be angry, or sad. Whatever it is you’re feeling, let it out. Process those feelings.
If you’re wondering how you can begin journaling, try asking these three questions:
How am I feeling?
What am I doing?
What am I trying to change about my life?
These questions will give you insight into your emotions and prompt you to think about the future.
Writing down what you are going to change gives you the ultimate responsibility to change your life.
Understanding that you hold the cards for creating a great life is empowering. You don’t need to rely on other people for you to take responsibility for your life and shape where it’s headed.
6) Exercise
When you’re feeling stressed and you can’t stop thinking negative thoughts, the last thing that you’d think would help would be exercise. After all, exercise is a form of physical stress.
However, research suggests that physical stress can relieve mental stress.
Harvard Health says that aerobic exercise is key for your head, just as it is for your heart:
“Regular aerobic exercise will bring remarkable changes to your body, your metabolism, your heart, and your spirits. It has a unique capacity to exhilarate and relax, to provide stimulation and calm, to counter depression and dissipate stress. It’s a common experience among endurance athletes and has been verified in clinical trials that have successfully used exercise to treat anxiety disorders and clinical depression. If athletes and patients can derive psychological benefits from exercise, so can you.”
According to Harvard Health, exercise works because it reduces levels of the body’s stress hormones, such as adrenaline and cortisol.
It also stimulates the production of endorphins, which are natural painkillers and mood elevators.
An Irish study published in the journal Physiology + Behavior in 2011 found that exercise stimulates the production of brain-derived neurotrophic factor (BDNF), a protein involved in the growth of new neurons.
Interestingly, the researchers called this a type of “cognitive enhancement”.
Even if you’re locked inside and unable to get out of your house, there are still plenty of workouts you can do on Youtube.
7) Learn to live in the moment
One of the best ways to clear your mind is to simply focus on the task at hand. Not only is living in the present moment useful for clearing your mind, but it leads to a higher quality of life as well.
Using an iPhone application called Track Your Happiness, Harvard psychologists found that daydreaming is associated with lower levels of happiness.
The study periodically polled more than 2000 adults who reported what they were doing, whether their minds were wandering and how happy they were.
About half the time, the participants were thinking about something other than the task at hand.
According to the study, “the ability to think about what is not happening is a cognitive achievement that comes at an emotional cost.”
The study found that people who daydreamed less and were more likely to focus on the task they were doing in the present moment were more likely to be happy.
The question is, how can you train your brain to live more in the present moment so you can more effectively clear your mind?
According to neuroscientist David Rock, taking small moments throughout the day to focus on your senses (your breathe, touch etc) and you’ll “direct experience network” in your brain compared to your “default brain network”.
This is why I believe micro-meditations can be effective.
The key here is to focus on your breath for 1-3 minutes every hour throughout the day.
It’s best to do equal breathing – which is inhaling for 4 seconds through your and nose and then exhaling for 4 seconds (similar to above).
Using your breath is a great way to relax, and by using this “micro-meditation” during stressful or overwhelming parts of your day, you can improve the way you face those feelings and situations, allowing you to become aware and calm.
To turn this into a habit, set up an alarm on your phone every hour or so. The more you do it, the faster it will become a habit.
Mindfulness is like a muscle, you have to exercise in order for it to gain strength.
(To learn more specific techniques to live in the moment and reduce stress, check out my best-selling eBook: The No-Nonsense Guide to Buddhism and Eastern Philosophy).
Get into nature
Research has shown that “forest bathing”, the act of spending time in a wooded area is great for reducing stress.
“Nature can be beneficial for mental health,” says Irina Wen, Ph.D., a clinical psychologist at NYU Langone Medical Center.
“It reduces cognitive fatigue and stress and can be helpful with depression and anxiety.”
David Strayer, a cognitive psychologist at the University of Utah, said in The National Geographic that he believes that being in nature allows the prefrontal cortex, the brain’s command center, to dial down and rest.
Indeed, neuroscience and psychology have begun to indicate – with measurements from stress hormones to heart rate to brain waves to protein markers – that when we spend time in green space “there is something profound going on” according to Strayer.
In fact, a study from the University of Medical School analyzed mental health data from 10,000 city dwellers. They found that people living near more green space reported less mental distress, after adjusting from a range of different factors.
What most researchers suspect is that nature works mainly by lowering stress. Studies have found that stress hormones, respiration, heart rate, and sweating calm down when we experience even short doses of nature.
The good news is, this is a relatively easy suggestion to implement to help you clear your mind (assuming there is some sort of park near you).
Make an effort to go for walks or spend time in nature. You can also practice breathing exercises (mentioned above) while you’re at it.
9) Substitution
Sometimes you have to just replace a bad thought with a good thought and keep on going.
While it’s not the most effective way to deal with your thoughts, substituting one thought for another can start a process that will help you tap into your thinking in a more productive way later.
It’s like putting one foot in front of the other: you have to start somewhere.
When you are stronger and can face your thoughts, you can start to retrain your thoughts instead of just replacing them.
So if you want to clear your mind, remember that you can let go of unwanted thoughts by substituting it with a more desirable thought. This is where positive affirmations might help you out.
Research has found that a personal mantra (a phrase you repeat silently to yourself) can benefit your brain in the short-term and long-term.
Published in the Journal of Brain and Behavior, the study found that silently repeating a positive personal mantra “quiets the mind and reduces self-judgment”.
According to the research study:
“The pattern of neural activity that constitutes your silent thought becomes easier to conjure over time and becomes increasingly effective in countering negative thoughts or feelings.”
So if you notice that a negative thought is creeping into your consciousness, replace it with a positive one.
Here are some examples of personal mantras that you can use when you need to:
“I love myself.”
“Nothing bad is happening.”
“I meet limited circumstances with limitless thoughts.”
“I am willing to see this differently.”
“I am doing all that I can.”
10) Suppression
Sometimes it’s okay to turn off the thoughts and bury it for a while.
When things are heavy and you need more time and space to work through things, or if you aren’t in the right place to deal with the thoughts at that moment in time, you can push them aside and think of something else until you are ready.
Trying to deal with thoughts before you are ready is like trying to run a marathon before you’ve run even a mile. It doesn’t work.
Suppression is a useful self-help strategy for people to avoid painful emotions (like fear, depression, anxiety to control unwanted actions) for a short time.
According to an academic paper published in 1994, one method to implement thought suppression is to say to yourself “stop” aloud or even make a noise.
Research has shown this to be mildly effective. If you’re looking for total victory from thoughts, then clearly this isn’t going to work.
Thought suppression is best used with distraction, so when an unwanted thought appears, say “stop” and then focus on another task.
Sum Up
To clear your mind:
1) Distract yourself: Distracting yourself gives you space and time you need to figure things out and concentrate on something less pressing for a while.
2) Practice mindfulness: Rather than try to run and hide from your problems or whatever it is that is plaguing your brain at that moment, dig into it and pay attention to how your body feels and what your brain is doing.
3) Suppression: One method to implement thought suppression is to say “stop” aloud, or even make a noise. Research has shown this to be mildly effective.
4) Meditate: If you are really struggling to clear your mind and focus on things at hand, meditation is a great way to start with a blank slate, so to speak.
5) Substitution: Let go of unwanted thoughts by substituting it with a more desirable thought. This is where positive affirmations might help you out.
6) Write it out: Research has found that writing down your negative feelings eventually helps you clear your mind and release them.
7) Exercise: Exercise has been shown to reduce stress which is helpful in calming the mind.
Breathing exercises: If you learn to control your breathing to mimic relaxation, the effect will be relaxing.
9) Learn to live in the moment: Micro meditations are essentially meditations that you can practice over short periods of time, no more than 1-3 minutes at a time, throughout the day.
10) Get into nature: Studies have found that stress hormones, respiration, heart rate, and sweating calm down when we experience even short doses of nature.
How an average guy became his OWN life coach
I’m an average guy.
I’ve never been one to try and find meaning in religion or spirituality. When I feel directionless, I want practical solutions.
And one thing everyone seems to be raving about these days is life coaching.
Bill Gates, Anthony Robbins, Andre Agassi, Oprah and countless other celebrities go on and on about how much life coaches have helped them achieve great things.
Good on them, you may be thinking. They can certainly afford one!
Well I’ve recently discovered a way to receive all the benefits of professional life coaching without the expensive price tag.
Click here to learn more about my search for a life coach (and the VERY unexpected turn it took).
Disclosure: This post is brought to you by the Hack Spirit review team. In our reviews, Hack Spirit highlights products and services that you might find interesting. If you buy them, we receive a small commission from that sale. However, we only ever recommend products that we have personally investigated and truly feel could be valuable to you. Read our affiliate disclosure here. We welcome your feedback at [email protected].
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Do you ever find your mind racing with thoughts? Or feel like you have a fog surrounding your brain?
Both of these phenomena are quite common—and can be very frustrating.
But there are concrete ways to clear your mind from anxiety, lack of sleep, or overwhelm!
Lack of mental clarity typically falls within two broad categories.
- Mental fog: When your brain feels slow, fuzzy, or unclear.
- Racing thoughts: When your brain is jumping from thought to thought and unable to settle on one train of thought.
We’ll cover how to clear your mind of both.
Remember, not each of the ideas on this list will be helpful for everyone. Try experimenting with different ways to reach mental clarity and find what helps you.
5 Ways to Clear Your Mind From Racing Thoughts
Your thoughts might be racing because you have a lot going on and feel overwhelmed. Or you could have racing thoughts because you struggle with perfectionism and want to ensure you do your absolute best at everything. Or maybe you’re stressed out. Here are some ways to clear your mind from racing thoughts.
#1 Name your fears
If you find your mind racing, stop and ask yourself what is worrying you. In many cases, recognizing what is causing you anxiety can help you put it into perspective and not be as worried.
Dr. Matthew D. Lieberman conducted a study at UCLA analyzing the brain activity of individuals as they named emotions. He found that when sadness, anxiety, or anger are put into words, most brain activity moves from the amygdala to the prefrontal cortex.
The amygdala is where the fight or flight response is triggered. Meanwhile, the prefrontal cortex helps you make decisions with a clear mind and inhibits irrational behavior.
This approach might not be helpful in all situations or for everyone, so if you try it out and start feeling more overwhelmed, move on.
Action Step: Pull out a notebook and pen and start journaling what’s on your mind. If writing’s not your thing, take a few minutes to think. Think through what is concerning you and how you feel at the moment.
As you name your emotions and think about the situations causing them, you may realize that there are alternate solutions you haven’t yet considered. Or, you may feel more peaceful and calm as you see the emotions on the page.
Journaling has many benefits, from improving mental wellness, minimizing feelings of depression, and improving creativity.
#2 Write an in-depth to-do list
If you notice your mind racing with thoughts of things you need to do, pull out a notebook or open up a note on your phone and jot down everything you can think of that needs to get done. Include everything from when you’re scheduled to work tomorrow to what you need to pick up at the grocery store.
Once you have things written down, mark what a high priority is and what is non-urgent. If you’re using a pen and paper, try adding a star next to the urgent items. On a phone note, you can make the urgent items bold or reorder the list from highest to lowest priority.
Don’t just write tasks. Write down everything associated with the task. Remember, the more you get on paper, the easier it will be to clear it out of your mind.
This alone can help your mental capacity clear up and relieve stress about forgetting responsibilities.
Action Step: Use the Eisenhower Matrix to create a prioritized to-do list. Start by writing down everything you need to get done.
Once you have things written down, categorize these tasks into one of the four following categories:
- Urgent and Important
- Non-Urgent and Important
- Urgent and Non-Important
- Non-Urgent and Non-Important
Your matrix should end up looking like this:
Fill out the boxes with your tasks. Now you know what to focus on next!
To learn more about the Eisenhower Matrix and other ways to manage your time, read 15 Effective Time Management Strategies for Professionals.
#3 Clean physical space = clean mental space
It’s hard to have mental clarity in a cluttered space. In one study, researchers found that clutter, described as having a lot of visual stimuli in one’s visual cortex, can make it hard to focus and complete projects efficiently.
Adding “clean the house” to your to-do list might sound overwhelming if you already have a lot on your plate. Remember, you don’t have to do it all at once! Just start somewhere and tidy up for a handful of minutes every day. After a week or two, check in with yourself and see if it helped clear your mind.
Action Step: Don’t worry about cleaning everything at once. Start by queueing up your three favorite songs, and only clean for as long as they are playing. You might be surprised how much you can get done in just those few minutes.
If you’re unsure where to start, look around and see if there’s a small task you can do that will make a big difference. For example, carry any dishes accumulated in your room and load them into the dishwasher. Or, fold up the blankets in the living room.
Starting with a tiny task that is easy to accomplish can help create a snowball effect and help you feel more motivated as you clean. Here are some ideas:
- Clean out the freezer
- Clean the trunk or dashboard of your car
- Clean the smallest closet in your home
- Clean your medicine cabinet
- Organize your fridge
- Check expiry dates of food in your pantry or fridge
- Clean out the space under your sinks
#4 Do a 10 Minute Blood Pumper
Sometimes shaking up your body can shake up your mental patterns. Exercise is a self-help item that is easy to think of as an “all or nothing” activity. But even a little movement can help you improve your mental clarity.
This is especially helpful if you are in the midst of racing thoughts and need to focus on something else. Doing something physical can shift your focus from your thoughts to your body.
When you exercise, your brain releases endorphins. These chemicals in your brain make you feel more energized and happy. Research indicates that you don’t have to go to the gym or go for a run to reap the benefits of exercise. As proven, gardening and walking provide the same mental clarity. So find what you enjoy and what works for you.
Action Step: Try to do at least 10 minutes of a blood-moving activity. Try these:
- Dance to your three favorite songs from High School
- Clean your house as fast as possible (this is also step #3!)
- Follow this 5-minute stretch. This can help you release tension in your body and improve mental clarity.
5 MIN DAILY STRETCH – An every day, full body routine
The next time you go grocery shopping, park in the farthest parking spot. Then, walk the extra minute or two up to the grocery store. Even this short walk can help you stretch your legs and improve mental wellness.
#5 Use time-blocking strategies
One of the most popular time-blocking strategies is the Pomodoro technique (yes, that translates from Italian as the “tomato” technique). The name comes from the little tomato-shaped timer that Francesco Cirillo first used to keep track of designated focus time.
Set a timer for 25 minutes. Once the timer goes off, take a five-minute break. Then, restart the timer and work for another 25 minutes. After four of these focused windows, take a more extended break.
This method is helpful as it minimizes distractions for set periods and helps you become more aware of how you use your time and schedules in breaks.
Action Step: There’s more truth to the phrase “out of sight, out of mind” than we sometimes ascribe. Regarding cell phones, researchers have found that just having your device in your line of sight can hurt your ability to focus.
If you can, set your phone in a different room while you study. If you need to keep your phone within earshot because someone may need to contact you, try giving it to a study buddy. Ask them only to let you know if you get a call or text from a family member or colleague.
If you’re studying alone, turn off notifications for everyone besides the people you may need to have contact with. Then, turn the volume up and put the device in your bag so you can’t get distracted.
If you struggle with turning to social media when you feel overwhelmed, consider setting a daily time limit for the apps you’re most likely to open up.
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4 Ways to Clear Your Mind from Mental Fog
Mental or brain fog typically shows up as tired, disoriented, distracted, forgetting about tasks, or taking longer than usual to complete tasks.
Brain fog can result from lack of sleep, inadequate nutrition, anxiety, depression, allergies, or hormonal changes, to name a few. It can also indicate deeper medical issues, so if you have persistent brain fog or are concerned about it, meet with your medical professional.
#1 Improve your sleep quality
Poor sleep quality can result from many things and can be one of the most significant contributors to brain fog. According to the CDC, nearly one-third of adults in the US get insufficient sleep. Lack of sleep can lead to brain fog.
Here are some things you can try to improve your sleep quality:
- Create a nighttime routine. What are a few things that help you unwind from the day and signal to your brain that it’s time to sleep? Try tidying up your space, listening to a specific type of music, or reading a chapter of a book to help signal to your brain that it is time to go to sleep.
How to Perfect Your Evening Routine
- Get natural daylight during the day. Depending on your work environment or the weather, it may be challenging to spend much time outside. However, even a few minutes in the daylight can improve your sleep quality and help regulate your body. Try working near a window with sunlight or taking a 15-minute walk during lunch break.
- Turn off your mobile notifications and set your phone aside. Blue light can disrupt your sleep quality before going to sleep. Similarly, hearing your phone buzz throughout the night can wake you up. Try turning your phone on “do not disturb.” This way, you can still hear your alarm in the morning.
Pro Tip: If you are still struggling to improve your sleep despite following these tips, try Progressive Muscle Relaxation (PMR).
This practice, first developed by Edmund Jacobson in the 1920s, is based on the premise that mental calmness and physical relaxation are interconnected.
Over the years, many people have found this technique helpful. One study conducted in 2019 found that PMR reduced depression, anxiety, and stress symptoms for study participants.
Another study monitored college students as they participated in various relaxation techniques. Researchers found there was an immediate link between physical relaxation and PMR.
The overall premise is that you will contract one muscle group simultaneously for several seconds, relaxing between muscle groups.
Here’s how to practice PMR:
- Step 1: Lie down flat on your back
- Step 2: Inhale slowly for a count of five while contracting the muscles in your feet.
- Step 3: Exhale, releasing all the tension in the tensed muscles.
- Step 4: Give yourself 10-20 seconds of relaxation before moving on to the next muscle group.
Continue contracting and relaxing the muscles in your body until you’ve done all of them.
#2 Hydrate or snack
It’s surprising how quick and easy it is to get dehydrated and how quickly hunger can sneak up on you. Some people get hangry when they’re hungry, others get spacey—and some get both. If you notice difficulty concentrating, remember when you last ate and drank.
Here are a few ideas for quick, easy snacks you can munch on:
- A handful of almonds
- An apple
- Carrot sticks with hummus
- Yogurt
- Whole grain crackers with cheese
- Hard-boiled egg
Action Step: If you’re leaving your house and planning to be gone for a long time, pack a few snacks before heading out! That way, you won’t get stuck somewhere without a pick-me-up to help you.
Try downloading an app that reminds you or helps you track how much you’ve drunk throughout the day.
Some popular options are Waterminder and Plant Nanny.
#3 Call up a funny friend
A recent study suggests that social connection can improve brain function. It can help clear brain fog by being a sounding board to process ideas or vent your frustrations.
Who is your funniest friend or family member? Tell them you need their help–first, compliment them and tell them THEY are your funniest friend (everyone loves to hear that!). Second, ask them to tell you some stories. Funny people are usually great at telling stories. And hearing someone else tell a story is a great way to get out of your funk.
Another study found that having a solid social circle increases the endorphin levels in people’s brains. Endorphins help you feel good by decreasing stress and improving your mood.
The next time you’re distracted by brain fog, try walking over to the breakroom and chatting with someone there for a few minutes.
Action Step: Schedule a chat during your lunch break. This way, you won’t interrupt someone else’s workflow and have something to look forward to.
If you work in an office, ask your coworker if they’d like to try the new restaurant downtown for lunch.
If you work remotely, text a friend or family member and ask if they’d like to talk for an hour in the afternoon.
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#4: Change Your Chemistry
Sometimes brain fog can feel like a funk. You can change your chemistry to get out of that funky rut.
Here are five chemicals that can help you snap out of your funk:
- Serotonin: It contributes to our feelings of balance, well-being, and calmness. Remembering positive memories is one of the quickest ways to get a boost of serotonin. When was the last time you laughed so hard you cried, or when have you felt accepted and loved by someone?
- Dopamine: The brain releases dopamine when we pleasure or receive a gift. Treat yourself to your favorite dinner to get a little boost of dopamine.
- Testosterone: Testosterone does tie to power, strength, and capability. Ginger increases testosterone levels over time, so try brewing a cup of ginger tea.
- Oxytocin: Sometimes nicknamed the “cuddle hormone,” oxytocin is what helps us feel more loved and connected. If you’re feeling a bit low, call a friend to chat or plan dinner with someone.
- Endorphins: These help you overcome anxiety, stress, and pain better. One of the best ways to get endorphins is through exercise. But if you’re not in the mood to go for a run, chocolate and chili peppers also cause a boost of endorphins.
Watch this video to learn more, or you can read more tips for changing your chemicals at How to Get Out of a Funk (5 Ways to Stop Being Depressed).
How to Snap Out of a Funk
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How to Clear Your Mind from Anxiety?
If you are looking for an easy way to clear your mind from anxiety, try meditation or deep breathing to help calm your racing thoughts.
One popular breathing technique is called box breathing.
Fun fact, the navy seals use box breathing to improve wellness and stress management!
Action Step: Start by finding a comfortable standing, sitting, or lying position. Place one hand on your chest and the other on your stomach. Breathe normally and pay attention to your hands.
If only the hand on your chest rises, you are likely taking shallow breaths. Concentrate on taking deep breaths that cause your stomach to rise as well as your chest.
Once you are taking slow, deep breaths, you’re ready to start box breathing.
Imagine you are drawing a box as you breathe. First, breathe in for four counts, then hold for four counts, slowly release the breath for four counts, and then wait for four counts before beginning again.
Do this for as long as you find it helpful. Even as little as 30 seconds can help you regulate your breathing, slow your racing thoughts, and clear your mind to focus on what is at hand.
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How to Clear Your Mind Quickly?
If you need to clear your mind quickly, try using meditation that will help you set your intentions, recognize how you are feeling, and draw your focus away from yourself.
The method of meditation you use doesn’t matter—Transcendental Meditation, Vipassana, Tibetan Buddhist Meditation, Sufi Meditation, and Hindu Meditation can all help improve focus to varying degrees.
To read more about the excellent benefits of meditation (everything from improving creativity to helping your cardiovascular health), check out this article on 14 Amazing Benefits of Meditation That Can Actually Rewire Your Brain.
If you want to find a meditation approach that can help you in just a few moments, try Mantra Meditation.
Mantra translates literally from Sanskrit as:
Man— “mind”
Tra— “release”
The phrase you choose to repeat during meditation can help your mind release unwanted thoughts and focus on your desired emotion or intention.
As you regularly use this phrase in your meditation practice, you will likely begin to associate it with feeling centered and calm. Then, if you need to clear your mind in the few minutes before giving a presentation or going into an interview, you can take a few deep breaths while mentally focusing on your mantra.
Action Step: Start by choosing a mantra. If you regularly struggle with perfectionism, you might choose something like, “I will do my best, and that is good enough.” Or, if you struggle with overthinking, you could select a mantra such as, “I choose to be present to the joys and challenges of this moment.”
Here are a few other mantras or affirmations you can use as inspiration:
- I am worthy. I am capable. I am loved
- I look to the future as I release the past
- I belong. I am enough
- I have compassion for myself and others
Or you can choose a more traditional mantra such as one of the following:
- I Love You; I’m Sorry; Please Forgive Me; Thank You—This is an ancient Hawaiian Mantra known as Ho’oponopono.
- Om—This Sanskrit word means to convey the original vibration of manifestation.
- Om Shanti, Shanti, Shanti—Sanskrit for “peace of mind, body, and speech.”
To meditate, find a quiet space that you can sit in comfortably. Set a three to a five-minute timer and focus on relaxing your body. Take several deep, slow breaths.
Once you feel your breathing fall into a rhythm, attach the mantra to your breathing.
For example, if you choose to meditate on, “I will do my best, and that is good enough,” connect it to your breathing like this:
INHALE: I will do my best
EXHALE: And that is good enough
You can speak the meditation softly or simply think the words in your mind.
Once you’ve built a meditation practice, it is easier to access that space of calm and clarity. Then, when you’re sitting at your desk, overwhelmed by a conversation you just had with your boss, you can take a few deep breaths while thinking:
INHALE: I will do my best
EXHALE: And that is good enough
Since your mind already associates the practice of deep breathing and repeating this mantra with your meditation state of calm, it will likely be easier to get back to that headspace in a moment of racing thoughts.
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How to Clear Your Mind to Study?
Clearing your mind to study can help you be more productive with your time. You can do this in many ways, but one of the best is getting organized and clearing your mind of distracting clutter.
It’s not uncommon when you’re studying to find your mind racing with thoughts of everything that needs to get done or stressing about other projects.
Research shows that planning other tasks clears up your mental capacity to complete the work at hand better.
Action Step: Start a to-do list on a piece of paper, journal, or note on your phone. Keep it close while studying to write down any tasks you remember quickly. This way, these tasks will stop taking up your mental space.
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Final Thoughts: Clear Your Mind
Whether you’re losing sleep because of racing thoughts or unable to focus on a task because of brain fog, lack of mental clarity can be frustrating and stressful.
The next time you experience a lack of mental clarity, try one of the following things:
- Box breathing: Start by deep belly breathing while counting to four in your head. Hold your breath for another count of four before slowly starting to release for a count of four. Finally, wait for four counts before you begin the cycle again.
- Meditation: There are many different styles of meditation. Try mantra meditation as a way to practice grounding yourself at the moment. Find a mantra that is helpful to you, and connect it to your breathing. Practice this for a few minutes in the morning or evening. Then, as you go throughout your day, use it to help yourself relax and focus on the moment.
- Clear mental clutter: Use journaling and to-do lists to clear out mental clutter from your head. Both to-do lists and journaling have been shown to help diminish stress and help you focus on what is at hand.
- Improve your sleep with Progressive Muscle Relaxation (PMR): PMR can help improve sleep quality. Being well-rested is a significant contributor to mental clarity. Start by contracting one muscle group at a time for five seconds. Gradually move from your feet to your head, resting for five to ten seconds between contractions.
Remember, lack of mental clarity can result from anxiety, stress, overwhelm, or various medical conditions. If you experience an ongoing lack of mental clarity, chat with your doctor about it!
Improving mental clarity can help you focus better and achieve more daily. If you’re looking for more help improving productivity, check out 14 Unique Productivity Tips: How to Be More Productive with Less Effort.
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Sometimes it can feel like your head is too cluttered. With work, school, and/or a busy schedule, things are bound to get jumbled every once and a while! Anxious and intrusive thoughts fueled by stress can put a big damper on your day, but there are plenty of things you can do to clear your mind and calm things down. From journaling to talking it out, we’ll teach you how to mindfully distract yourself from worrying thoughts. All you have to do is take a deep breath, be kind to yourself, and keep reading.
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Practice mindfulness daily to help clear your mind and be more focused. Mindfulness is all about centering your attention on the task at hand and letting all other thoughts come and go. Observe your thoughts and feelings without judgment, as if you’re an outsider in your own mind. Then, let those thoughts and feelings go and pay attention to what you’re currently doing instead.[1]
- For example, if you’re sitting outside, notice the temperature of the air, if there are any birds chirping, and how the sun feels on your cheeks.
- If you’re taking a shower, pay attention to how your shampoo smells and the way it feels in your hair.
- Emotions are constantly changing and flowing, so it’s okay not to know why or how you feel a certain way. Just let them come and go as they are.
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Moving your body mindfully can help things seem clearer. When you’re being mindful, you’re fully engaging in the present moment, letting feelings come and go as you focus on what’s in front of you.[2]
Combining this state of mind with walking produces an extra special stress reliever that improves mental and physical health. Try scheduling a walk around the block, on the treadmill, or through a local park every day. This simple activity can help you step away from worries and be present with yourself.[3]
- Think of your daily walk as a self-care break. When you go on your walk, there’s nothing but you and the world around you.
- Focus on how the air feels, what you can smell, how your feet hit the pavement or floor, and what you can see.
- Ask a friend to go on a walk with you for an extra social boost.[4]
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Take a moment to breathe and come back to the present moment. Life can easily become go, go, go, and in the process, you can easily forget to breathe. Settling down wherever you are to take controlled breaths can calm your racing mind and heartbeat, helping you feel more relaxed. Try this deep breathing exercise the next time you feel overwhelmed:[5]
- Find a comfortable place to sit or lie down and close your eyes.
- Take a normal breath.
- On your next breath, breathe slowly in through your nose, letting your chest and lower belly rise.
- Breathe out through your mouth, feeling your chest and belly slowly fall.
- Do this once or twice a day to help clear your mind and ease tension in the body.
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Writing down your worries can help you sort through them. Try reaching for a notebook or phone when a million thoughts are racing through your mind. Jot down everything that comes to mind, letting it all pour out onto the page.[6]
Journaling can help you be more aware of your emotions and reflect on what’s troubling you.[7]
- Try to write in your journal every day, even if you don’t think you have anything “interesting” to write about (just being you is interesting enough).
- Keep a digital journal in a notes app, so you always have a journal with you.
- Write whatever feels right, and don’t worry about spelling or grammatical errors—let your words flow free.
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Doing something active helps you connect with your physical self. Believe it or not, exercise is one of the best things you can do for your physical and mental health. When you move your body, you’re focusing on something outside your head, giving you a subconscious reason and purpose to forget your woes. Try a form of exercise that has repetitive, rhythmic movements like:[8]
- Yoga
- Running[9]
- Swimming
- Walking
- Dancing
- Rowing
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Distract your mind with some upbeat tunes. When you’re stressed, anxious and intrusive thoughts can become a white noise constantly in the back of your mind. Music can help you block out the noise, replacing it with something pleasant. Listen to music that matches your mood or uplifts you.[10]
- Try closing your eyes and listening to instrumental or soothing music, allowing yourself to visualize the notes or sounds.[11]
- Try closing your eyes and listening to instrumental or soothing music, allowing yourself to visualize the notes or sounds.[11]
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Do something creative like drawing or crocheting to keep yourself busy. Sometimes all you need is something else to occupy your alone time. If you find your mind racing during quiet moments in the day, pick up some colored pencils or knitting needles to keep your hands and mind busy. Focus on creating what’s in front of you, the craft you can control, rather than stressful thoughts you can’t control.[12]
Consider trying these artistic projects:[13]
- Decoupaging
- Cake decorating
- Knitting
- Crocheting
- Embroidery
- Scrapbooking
- Painting
- Sketching
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Share your feelings with someone you trust to vocalize your concerns. Life can get too much sometimes, but you don’t have to go through it alone. Reach out to a friend or family member and talk with them about what’s going on in your life. Not only can this help you clear your mind, but it also gives you a chance to sort through your thoughts verbally.[14]
- Keep in mind that you don’t need to receive feedback on your struggles. Ask your loved one to be a listener if that’s all you need.
- Socializing and connecting with others improves mental health and can protect you from stress, as a good talk or laugh can make you happier.[15]
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Take time to cuddle your furry friend to lift your mood. Who doesn’t love a few puppy or kitten hugs? If you have a pet, their companionship can help ease anxiety and boost self-confidence. Schedule time in your day to take your dog for a walk, play with your cat, or watch your hamster burrow. Putting your focus on them can help you forget intrusive thoughts in a moment of bliss.[16]
- Having a routine with your pet can also help you feel more grounded and focused, so don’t skip out on feeding or caring for the family pet, as it may just help you feel better.
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Take time to write down your tasks for the day for a fresh start. This may seem mundane and silly, but it can make the busiest days seem more manageable. Before you start your day, write down everything you want to accomplish, including fun activities and tasks. Making a to-do list will give your day structure and help things seem more manageable.[17]
- Consider sectioning your to-do list into 2 sections: chores and hobbies. Write out what chores you need to get done, and then include what you’d like to do for fun.
- Don’t beat yourself up if you don’t get everything on your to-do list done—there’s always tomorrow!
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Start a gratitude list or journal to help you focus on the good in each day. Whether something big or small is causing your mind to wander and worry, a small reminder that you’re worthy can be enough to get you back on your feet. Jot down your favorite things, people, places, or memories onto a piece of paper or into your phone. Then, the next time your mind seems too cluttered, look at your list. This helps you think positively and remember that you can be happy, even for the smallest of things.[18]
- Try writing down your worries too. If you’re feeling anxious, put that worry or thought on paper to “save for later.” Giving yourself time to think about your worries later can lessen their power.[19]
- Try writing down your worries too. If you’re feeling anxious, put that worry or thought on paper to “save for later.” Giving yourself time to think about your worries later can lessen their power.[19]
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Clean a cluttered room to help clear your mind. More often than not, the space you live in reflects what’s happening in your noggin. Worrying about things out of your control is easy, so try to focus on what you can control.[20]
Try to spend at least 15 minutes a day organizing your living space. Maybe you rearrange your bookshelf, put away a pile of laundry, or vacuum the living room carpet.[21]
- Make cleaning or organizing your space a mindful activity by focusing primarily on the task at hand.
- Think of each item you organize as putting away a stressful thought or worry.
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Clear your mind by taking deep breaths and closing your eyes. Mindful meditations can help you find a sense of peace and quiet even during the busiest times. When your mind seems cluttered, take a moment to sit or lie down and close your eyes. Focus on your breaths or chant a mantra. Let thoughts come and go without judgment, briefly acknowledging them before you return to your breaths or mantra.[22]
- Schedule at least 20 minutes every day to meditate, no matter how busy you may be.[23]
- Meditating mindfully takes practice, and it’s okay if it’s not easy at first—it’s not supposed to be. The more you practice, the easier it’ll become and the clearer your mind will be.
- Schedule at least 20 minutes every day to meditate, no matter how busy you may be.[23]
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Share your concerns with a trained professional for advice and clarity. Expressing your worries, anxieties, and/or jumbled thoughts can help you feel more relaxed when things are overwhelming.[24]
Try talking to a licensed therapist for extra support outside of your inner circle. You may just find that letting your feelings out can help you feel a thousand times better.- Check with your insurance company to see if your plan covers any local therapists.
- Try signing up for online therapy with BetterHelp or Talkspace to quickly find and talk with a therapist.
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Question
How can I empty my mind?
Michelle Shahbazyan is the Founder of The LA Life Coach, a concierge life, family, and career coaching service based in Los Angeles, California. She has over 10 years of experience with life coaching, consulting, motivational speaking, and matchmaking. She has a BA in Applied Psychology and an MS in Building Construction and Technology Management from Georgia Tech University, and a MA in Psychology with an emphasis on Marriage and Family Therapy from Phillips Graduate University.
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Article SummaryX
To clear your mind, start by closing your eyes or focusing intensely on an object in the distance. Then, try some deep breathing exercises by taking a deep breath, holding it for a few moments, and slowly exhaling. If you have trouble sitting still, try walking meditation, or a form of yoga to help clear your mind. Additionally, some people find that playing a sport or making a game out of an activity, like cleaning your room, can help to ease anxiety. For tips on finding clarity through personal exploration, read on!
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You may be wondering how to clear your mind. Maybe you are facing a tough presentation at work and really need to focus, or perhaps you’ve got a lot going on at home and just need to relax for a few minutes. Whatever the reason, having a clear mind can help you find your center.
The only problem is that you can’t completely erase the thousands of thoughts you have each day. The goal is to be able to observe those thoughts without engaging with each one of them.
The good news is that clearing your mind and returning to the present moment comes from a simple act of acknowledging that you’re overwhelmed in the first place. A path to better mental health and overall quality of life starts here.
Table of Contents
- What Happens When You’re Not Present?
- How Do We Come Back to the Present?
- How to Clear Your Mind
- Final Thoughts
- More Tips on How to Clear Your Mind
What Happens When You’re Not Present?
We’ve evolved to keep looking and working towards a future goal. The very nature of our careers is to make sure that we’re setting ourselves up for the future. Our thoughts and, therefore, our habits and actions consistently point in the forward-moving direction, whether it’s in your relationship, career, or goals.
The point at which this becomes harmful is when we become too stuck in this forward motion and can’t reduce stress in the short or long-term. The result of this is burnout.[1] It’s a term that is most often used in the workplace, but burnout can happen in any area of our life where you feel like you’re pushing too hard and too fast.
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The idea here is that you’re so engrossed in the forward movement that you take on too much and rest too little. There is no pause in the present because you have this sense that you must keep working.
On a physical plane, the body takes a real hit with burnout. You feel more muscle fatigue, poor concentration, insomnia, anxiety, poor metabolism, and so much more.
These symptoms are the body’s way of throwing you red flags and warning you that you must slow down. But because your mind is so preoccupied with this forward momentum, it disconnects you from listening to your body’s signals. The only time you really hear them is when the signals are too loud to ignore, such as during serious illness or pain.
As we can see, not being present is something that snowballs over time. Eventually, it can cause serious mental, emotional, and physical ailments.
To help you deal with this, you can check out Lifehack’s Free Life Assessment to see where you may be off balance. Then, you can check out the points below to keep moving in the right direction.
How Do We Come Back to the Present?
Answering this question will answer the question of how to clear your mind because they go hand in hand. There are many tools you can use to begin a mindfulness practice.
To reiterate, mindfulness is simply defined as the act or practice of being fully present.[2] Tools that allow you to step into this practice include meditation, journaling, a body-centered movement practice such as Qigong, or simple breathing exercises.
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Underneath it all, however, is one technique that acts as a universal connector, and that is acknowledgment. This term may not sound like a technique, but its power truly flourishes when put into practice.
For us to come back to the present moment, we have to acknowledge that we have trailed off into the past or the future. Likewise, for us to clear our mind, we have to acknowledge that our mind is overwhelmed, distracted, or scattered.
This simple act of pausing and catching ourselves in the moment is how we can build our acknowledgment practice. So, the next time you find yourself overwhelmed at work with mental to-do lists, pause. Acknowledge your state of mind and say to yourself that you’re overwhelmed. This sends a signal to your whole being that you’re aware of what’s going on.
It cuts the cords of illusion, denial, and ignorance. You are now building your awareness of yourself, which is an incredibly potent gift.
How to Clear Your Mind
Now that you’ve acknowledged where you are and how you feel, you can take action and learn ways to clear your mind. You can take a few moments away from your desk or to-do list, and practice something to ground yourself back into the present moment.
1. Take a Walk
Grounding yourself can be as simple as taking a walk and admiring the changing of the leaves. This practice is also known as “forest bathing,” and it doesn’t necessarily need to take place in a forest. It can be in your favorite park or even walking around your town or neighborhood.
Bring your attention to the senses as you enjoy your walk. Can you tune in to the sounds of your footsteps on the earth? Can you notice the smells and take in the sights around you while staying present in the moment? Can you touch a leaf or the bark of a tree and allow the texture to teach you something new?
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Such a practice does wonders in clearing your mind and bringing you back to the now. It also connects you more deeply to your environment.
2. Box Breathing
As you’re learning how to clear your mind, a mind-clearing practice may look like sitting down and going through a nourishing meditation or breath practice. Breathing is, honestly, the easiest and best way to clear your mind. Even taking a few deep breaths in and out and feeling and noticing the breath will bring you right back to the present moment.[3]
In yoga, we call this breath Same Vrti, meaning a 1:1 breath ratio. It can also be translated as “box breathing.” The idea is to make the length of your inhales and exhales the same, as this allows you to take in more oxygen and slow down the chatter of the monkey mind. It also kicks on the parasympathetic nervous system, which is responsible for rest and digestion, offering many health benefits in the long run.
This will allow your heart rate to slow down so that you can reduce any anxiety you may be feeling. It also aids in digestion, as the metabolism is back on track, and helps you physically process food and drink properly.
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3. Add Meditation
how to meditate and clear your mind is also helpful when you want to clear negative thoughts and relieve stress. In fact, following your breath is a meditation in itself. Adding a visual, like imagining gentle ripples on a lake or clouds passing along a beautiful blue sky, can give the mind something to attach to without running through the train of your thoughts.
On the other hand, if you are mentally overwhelmed and meditation sounds like more stress, tuning in to a guided meditation session can be alleviating. It often helps to hear the voice of a teacher or guide who can walk you into more peace and contentment with their words and energy. If you can’t find such a guide in a local studio, turn to the many meditation apps on your phone, or YouTube.
4. Write Your Thoughts
Alternatively, another powerful practice for when you’re learning how to clear your mind is sitting down and writing out all of the thoughts in your head. We call this a “brain dump,” and it is an effective method for simply releasing your thoughts so that you can mentally breathe and process things better.
Grab a piece of paper and write out all of the thoughts that are pressing for your attention. The idea is not to analyze the thoughts or fix them, but to give those thoughts an exit so that you can move on with your day without fixating on them aggressively. This can look like a laundry list of thoughts, or a diary entry.
Afterward, feel free to close your journal or rip up the paper as part of your stress management. You don’t need to hold on to what you wrote, but it does help to see the expression of what you’re holding on to mentally. Likewise, this practice is very potent to do at night before bedtime. So many of us struggle to sleep soundly with many thoughts bouncing back and forth, and this exercise before bed can allow us to enter a deeper level of rest.
Regardless of what you do, understand that practicing mindfulness is a lifelong process. With life’s ups and downs, it’s stressful to attach yourself to the practice of being mindful and in the present moment because it’s never guaranteed that you will be present for 100% of your life.
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In this practice, what matters more than anything is intention. Our intention of staying present and sticking to our mindfulness practice is what will encourage us to keep coming back to it, even when we forget.
Final Thoughts
With the thousands of thoughts that we have in our head each day, it can sound overwhelming to even tackle this and try to learn how to clear your mind. The technique, however, is powerful, simple, and effective.
It all comes down to first recognizing and acknowledging that we are overwhelmed, stressed, or far away from the present moment. That acknowledgment acts as a wake-up alarm, inviting us to examine our state of mind and take action.
In this way, not only are we clearing our minds in a manner that works for us, but we’re also building our self-awareness, which is a beautiful and powerful way of being in the world.
More Tips on How to Clear Your Mind
- 10 Refreshing Ways To Clear Your Mind Of Stress
- 11 Ways to Make Your Mind Calm and Peaceful
- 31 Simple Ways to Free Your Mind Immediately
- How to Focus: The Ultimate Guide
Featured photo credit: Elijah Hiett via unsplash.com