In a world that rarely slows down, learning how to relax and unwind the mind is essential for maintaining both mental clarity and emotional well-being. As we open our eyes and step into the new day, we are likely bombarded with an endless stream of notifications and information. When you realize you are feeling irritable and overwhelmed, don’t just push through: Step back and take a few moments to simply follow your breath and find your inner calm. 

Spring-cleaning for the mind

The most valuable thing we have is our attention, but it is being hijacked — if we allow it to be — by tech companies. Our time and attention are harvested for advertising revenue, with algorithms that are designed to be addictive. Meanwhile, we experience higher levels of anxiety, depression and loneliness in proportion to how much time we devote to social media. 

While getting lost in social media can seem like a harmless way to de-stress in the moment, it can actually make you feel worse. For better mental health, learn to step away from screens. Instead, feel your feelings, make plans with friends and engage in creative endeavors you enjoy.

If you’ve done a spring-cleaning for your home, think about doing the same for your mind: Start by simplifying your wardrobe, organizing your space to be more efficient and planning meals for the week ahead. All of these things will set you up to feel more relaxed and help your mind feel less cluttered.

Also essential for mental declutter is getting enough sleep each night. Add blinds or shades if needed to darken your room and keep it free of screens. 

Adding mindfulness

To help reclaim your divided attention, try incorporating a mindfulness routine. Choose one routine activity a day for which you can be fully present and mindful. It can be something as simple as washing the dishes or taking a walk. Keep your mind focused on the present moment and if it wanders, just bring it back to the physical sensations of your present activity. Think of this as a meditation with movement.

Spending time in nature and being physically active are also great ways to clear your mind. Physical movement anchors you in the present moment, increases endorphins and promotes a sense of renewal. Turn this into a mindfulness practice by noticing the world around you, feeling the breeze and listening to the sounds that surround you. 

Increasing your focus

While the average TikTok or Instagram videos range from three to 60 seconds, if you sit down with a book and read for 15 minutes to half an hour of uninterrupted time, you will be resisting the distraction economy and settling your mind. When you’re done reading, you may feel refreshed. Notice if your mood improves and your overall focus on the tasks at hand increases. 

The same level of concentration you found in reading may translate to a greater attention span for other endeavors, such as practicing art or music. All of these activities can put you in a flow state of increased focus and happiness. And, if you want to add some additional joy to the experience, try joining a music group or art class for camaraderie. 

You may just find that by calming your mind, you have opened up space in your life for the things that matter most. 

“Breathe in calm, breathe out stress.”                                                                                                                                      — Thich Nhat Hanh