Being on social media constantly adds brain clutter and can even affect your mental health by increasing depression and loneliness. 11 months. ALWAYS clear off your bed between each step and each pile. It is necessary to choose a comfortable position that allows us to relax. Purchase some under-bed storage? Prioritize. Use Bins to Stay Organized and Avoid Overwhelm. We all have bad eating and drinking habits. How to make your subliminals work faster. Consider some relaxing activities before bed to help you and learn how coffee and anxiety interact. Before you start to declutter your home, have containers defined for the following purposes to sort items: Just break it into smaller projects, he says. Meditation has many scientific benefits. This is a great way to increase your oxygen level, improve blood circulation and promote relaxation. The important thing is to learn to identify the worries that do not let you rest and let them go. When all of your sight lines are consumed by clutter and overwhelm, then it makes total sense that your mind would do the same. Multitasking may seem efficient on the surface, but studies have shown that multitasking actually reduces productivity and fills your mind with too much activity. Lets see the consequences that learning how to meditate before bed can have, and why it is advisable: The practice of meditation helps us calm our minds and silence the turmoil often produced by our thoughts. If simply listing your thoughts, feelings, etc., down doesnt quite stop you from ruminating, you have other options. Make it a habit to refer to your list regularly. 1. If you want to improve your mental state, you need to organize and clear out physical clutter. It's up to you un-busy your mind before you can become less busy in life. The importance of quality sleep to the proper functioning of the body cannot be overstated. Recycle or toss broken electronics and other items you discovered while going through the room. Instead, go down your list of priorities and focus on one task at a time to avoid mental overload. There are already many people in the Western world who have decided to incorporate meditation techniques into their daily lives. This practice will provide you with you a lot of personal data, he adds, and that data can provide profound insights into your life: what have you tried, what have you not tried, what should you do more of, whats working, whats not.. Refresh: vacuum the floor, dust the walls and furniture, and enjoy your clutter-free, peaceful bedroom. You aren't the good thing either. We drift, and all of a sudden, distractions start leaking back into our lives. And when it turns out that something that mattered to you no longer does, just cross it out and let it go. Write them all down on a piece of paper or note them in a list app on your phone. By meditating before going to bed, we exercise our concentration to focus on the things we have to do the next day. In conclusion, learning how to meditate before bed offers benefits that bring us to adopt the attitude we need before going to bed. It also creates mental confusion, distraction, and disorganization that prevents you from creating clear priorities, making decisions, having focus, and being productive. Heres exactly how to declutter your bedroom one step at a time so you can finally have that relaxing and restful room you need and deserve. If you are finding that everything that you are writing down feels important, you can further identify items that are urgentmeaning if you dont complete them today, it will have serious negative consequences on your life (i.e., a project with rigid deadlines, taking medication, paying a bill, etc.). Before meditating, you must be prepared, that is, with the right clothes, the place chosen for meditation, and, above all, never do it on a full stomach, especially if after meditating you plan to go to sleep because it will be difficult to fall asleep, even though you have meditated. Family Room Declutter. In this state in which we manage to calm our mind, it appears a state of peace that makes us better manage our emotions and be more aware of them. Were so distracted by all the things we should be doing and could be doing, but we completely forget to ask ourselves Do I even want to be doing those things?, 3. For journaling tips and best practices, check out this article. Make a short list of your top priorities, and make sure that the bulk of your brain space is devoted to the things on that list. To see all the posts, go here. 119 things to declutter from your home, mind, and devices. Since we will be more concerned about meditating, we are not trained because we have forced ourselves to do it rather than doing the meditation exercise itself. This is very important! Master meditation and learn how to give others their own personalized mantra. Books are one of a plethora of examples. It helps us sleep better, encourages a healthy appetite and releases feel-good chemicals to benefit body and brain. Create a mental inventory. Negativity can be debilitating and take up a lot of room in your mind. Prioritizing will help you get clear and organized. Its time to let go of the mental habits that are keeping you from reaching your full potential. BREATHE Proper breathing is a skill that is simple to learn and can be done anywhere. This generates thoughts that keep us from being able to rest. So it is not surprising that when we wake up, we see life more optimistically. Did you find some electronics stashed in a drawer that you dont feel comfortable donating? 4. It is essential to know that, if you are starting, 10 or 15 minutes will be enough. One of the best ways to help you declutter your mind is to take all those thoughts and tasks floating around in your brain and write them down. Just be sure to keep the bed clear in between sorting sessions, and celebrate each demolished clutter pile! For example, if you are trying to problem-solve an issue and dont have the mental space to do so, or you havent quite fully explored yourself and your personal beliefs and need space to do thatthe next step is to journal. On the other hand, we can play special music for meditation or ambient sounds that simulate that we are on a beach or in the middle of nature. Concentrate all your attention on the breath, on the inhalation, and exhalation. One way to do this is to have a bedtime routine. Things like: Soda. Each small project should involve a clearly defined list of actions and tasks, says Carroll, and they should take you less than a month to complete. Take whats left, and divvy it up. When you start to worry between your scheduled worry times, remind yourself that you set aside time and then let those worries go. 9. In addition to decreasing anxiety and depression, regular exercise can help you concentrate and feel mentally sharp for tasks at hand. Learning to meditate is an easy and inexpensive solution to reduce stress. A basket to hold change and other pocket items? Learn how to use meditation to help heal mind, body, and spirit with Chopra Meditation Foundations, a self-paced online course developed by Deepak Chopra and other top mindfulness experts. Let the stuff go. The strengthening of health is involved in the changes that meditation generates in our brain chemistry. And are you always struggling to keep it updated, remember whats on it, readjust its priorities, and delete what no longer serves you? Youll get to it very soon. 8 Strategies To Use When Your Partner Refuses to Declutter, 62 Things to Declutter That You Wont Miss at All, Do These 3 Things When Youre Overwhelmed By Clutter. Before you begin doing anything else, gather your supplies: If you have no space inside your room for all of these items right now, set them outside the bedroom door. In that case, the meditation exercise will most likely not go well, especially if we are beginners. He says, As a kid, my biggest problem was focusing on way too many things at the same time As an adult, thats just known as being busy. If you notice that the thoughts in your head or the words on your paper after your journaling exercise are toxic self-talk, its time to change your mindset. You may have a long to-do list and feel overwhelmed on where to start, which keeps those items stuck in your mind, taking up valuable real estate. Retrieved from https://guilfordjournals.com/doi/10.1521/jscp.2018.37.10.751, (n.d.). Carroll is the creator of the Bullet Journal a hyper-organized note-taking system you may have seen on social media but he says you dont have to follow that particular method to achieve peace-of-mind via pen (or pencil) and paper. Multiplied out, organizing too early on can result in a lot less stuff leaving your home, fewer aha moments, and less coordination amongst . Practice mindfulness. We all know exercise is good for your overall well-being, including your body and your mind. How to Declutter Your Wardrobe {and Still Have Plenty to Wear}, 9 Reasons You Fear Decluttering Clothes {And How to Get Past It}, Stop Making These 14 Excuses to Avoid Decluttering Clothes, how to give yourself grace and space when decluttering sentimental items, Grab the free declutter bedroom checklist, How to Declutter and Donate Your Stuff Without Regret, Where to Donate Your Stuff After Decluttering, see if you can get some money for them on Decluttr, this next-level minimalist bedroom declutter. You are not your to-do list. Decluttering takes time and. This is a significant step to start sleeping with a pleasant feeling of profound well-being. allowing anxiety attention available avoid become behavior believe better body brain break breathing bring build busy cause challenge chapter choice comes confidence continue decisions declutter. Learn more about the time-tested and scientifically backed Chopra methods. It should be an oasis. Were going to talk about exactly how to declutter your room in a way that wont overwhelm you or leave you with a bigger mess at any point along the way. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Declutter The Mind is an app that will teach you how to meditate, help you form the habit of a regular practice, and expand your mind to the teachings of mindfulness. Your projects do not have to be tied to passions or major interests it can be anything you want to explore further. Allocate Adequate Time. Begin by tackling all the flat surfaces in the room including, the top of your dresser, nightstand, desk and any shelves. What makes your bedroom feel peaceful? 1. Keep writing the good, the bad and the ugly, all of it. One of the best ways to help you declutter your mind is to take all those thoughts and tasks floating around in your brain and write them down. This is harder with children but is certainly achievable a few days per week. Specifically for falling asleep, the 4-7-8 method is very effective. According to the University of Rochester Medical Center researchers, journaling is a helpful tool in managing mental health. Suppose we put too much pressure on ourselves and force ourselves to meditate without feeling like it. Total Well-being Teacher and Coaching Certification. When life gets busy, complicated, and overwhelming, it's easy to forget who you are, but you can find your way back. Click here to read more about me and how I can help you. 19. Your bedtime routine is a collection of actions you perform every night before you go to bed . Try it. time. With it, he says, he can easily see his goals, aspirations and concerns; map out ways to tackle them; and understand how hes spending his time and his energy. Regular exercise changes the brain to improve memory, thinking skills. We take to bed with us the problems and worries of the whole day. Discover your Dosha in seconds and get on the path to better health. Kid's Rooms. A statement piece of art on the wall? As an Amazon Associate I earn from qualifying purchases. Step 2: Clear away stray clothes Remove dirty clothes to the laundry room. By committing to a practice of meditation, youll take your mind to a place where clarity is natural and effortless. Write in a Journal. This is certainly something to take very seriously. (n.d.). Always feel like your head is too cluttered with ideas and thoughts? Could have a significant impact on your overall health and wellness. It took years (possibly even decades) to accumulate your stuff. Copyright 2015-2022 Julie Hage >> Information on this website may be used for personal use only. You are not your last failure or success. If youre the kind of person who constantly generates new ideas (great! Whether it be your spouse, a friend, a family member, a therapist, or a life coach, sharing whats on your mind with someone can be helpful. Make sure that the place where you are going to meditate is not going to produce any noise. Requests to the author and publisher for permission should be addressed to the following email: [emailprotected]. Declutter your environment. Carroll says, "Write down the things that you need to do, the things that you should be doing, and the things that you want to do.". Before going to sleep, breathe calmly and try to let your mind go blank. Holding thoughts in your mind is like trying to grasp water its nearly impossible. you declutter or clean your room. Selective neuronal lapses precede human cognitive lapses following sleep deprivation. Pay attention to where clutter begins to collect. Everything you need to live a life in total balance from the authority in well-being. Step 1: Make your bed If theres stuff on the bed, clear it off. If you want to start decluttering your mind and creating healthy habits, start by getting some restful sleep. Retrieved from https://www.apa.org/research/action/multitask, 7 Ways to Deal With Negative Thoughts. But by writing down our thoughts, we can capture them clearly so we can work with them later., Growing up, Carroll was easily distracted, tugged in every direction by anything and everything. That way, the next time you experience negative self-talk, you can acknowledge that your brain isnt always right. Instead, it is to help you simplify your life and build new mental habits that increase your productivity, clarity, awareness, organization, and well-being. Wash floors and surfaces with hot water. Do a brain dump. Create An Evening Routine 60 Minutes Before Bed 6. But somehow, for many of us it seems like everything that DOESNT belong ends up in there. One great way to declutter your body is to pick one of these habits and ditch it for at least 30 days. Here are eight tips to help you get started. 2. Heres how to give yourself grace and space when decluttering sentimental items. Here are a couple of things that you can do on a weekly or monthly basis to keep your home and your workspace free of clutter: Scrub down grout and tiles Organize your closet Donate extra goods to charity Clear out the fridge Meal prep Shred old or unnecessary documents Exercise Keep assigning value to your items until you have prioritized everything on your list. Identify what they are, observe them, and without going deeper into them, let them pass. It is unnecessary to acquire the lotus position. I love to help people with declutter tips for the entire house, but sometimes you have to concentrate on just one space. Step 7: Declutter the dresser top and any other horizontal surfaces The floor piles are gone, which means you can easily clear, dust, and polish the furniture. All Rights Reserved. It induces a state of relaxation that promotes restful sleep. A few favorite photos on your nightstand? Check to see if you can get some money for them on Decluttr or search your local waste management companys website to find out when their next tech disposal day happens. Step 1: Make your bed If there's stuff on the bed, clear it off. This chemical change at the brain level leads us to wake up in a better mood and see things from a much more positive perspective, bringing a more excellent value to our experiences. Here are eight tips to help you get started. Set a timer if necessary to keep you on task and moving at a good pace. Here's the answer, and it holds true every. This technique, when you are lying down before going to sleep, think about your body. Scroll on to learn 7 ways to help you declutter your mind and worry less. Retrieved from https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTypeID=1, Multitasking: Switching costs. It helps you organize your thoughts and understand your emotions, which is a healthy practice for your overall well-being. Scientists find physical clutter negatively affects your ability to focus, process information. Meditation activates brain areas that are reward areas, and this is how we generate more positive responses. You can mentally say to yourself, breathe in, breathe out. Breathe deeply. Play the Three Boxes Card. Retrieved from https://www.apa.org/monitor/2011/12/exercise, Godman, H. (2018, April 05). You can turn off the light and breathe deeply for about 10 to 15 minutes, knowing that you are doing something good for yourself and that it is a time just for you. Get Rid of What You Don't Need When you start with your external environment, your internal environment will follow suit. If you need help making decisions, here are six tips to help you next time you are faced with a set of options. Want a printable version to keep you on track? Make sure to include the items that bring you joy and make the time to take care of them. Which items are work related, family related, or hobby related. Last but not least, everyone needs some space to unwind. Focus on one room, or even one zone within a room (e.g., kitchen cabinets), at a time. The goal is to pick one place to store them and stick to it so you know where to find them. Good sleep helps you think better, recover from stress, and improve overall productivity. 1. Rehashing the same things over and over in your mindsuch as second-guessing your decisions and coming up with an endless list of hypothetical situationswont help you. Most people associate minimalis. I get that! Read on to learn how to meditate before bed. Consider Expiration Dates. Turn ideas into a to-do list The less clutter, the sharper your brain Why is your mind cluttered? You'll get to it very soon. Retrieved from https://www.psychologytoday.com/us/blog/women-s-mental-health-matters/201509/7-ways-deal-negative-thoughts, Psychology Tools: Schedule "Worry Time". If the clutter problem in your room is causing stress and maybe even sleeping problems this post is for you. Can you make a safe-storage space in your closet? Getting them on paper takes them out of your head because it allows you to let go of the responsibility you have to remember them, thus decluttering your mind in the process. You dont have to dive down some existential rabbit hole, he says just be mindful of why youre doing the things you do. The cookies is used to store the user consent for the cookies in the category "Necessary". Go electronic Admittedly this one can be a bit scary but it is also the most liberating. Feeling sad and disappointed is healthy, but toxic self-talk magnifies your misfortune, skewing your perceptions of reality. Guided Sleep Meditation (5 Minutes) No Music. We burden ourselves with unnecessary responsibilities all the time, says Carroll. As we have said, we take to bed everything that has arisen during the day to think about everything we have to do, focusing on the future. Focusing on one room and then one space within that room at a time will help the process to feel much less overwhelming. Taking an oregano oil supplement or topically applying essential oregano oil before bed can help you combat these free radicals, leaving your body more relaxed to get a rejuvenating night's rest. To start decluttering your mind of its endless to-do lists, Carroll recommends grabbing a notebook and pen and following these steps: 1. How to meditate before bed: 5 techniques Mindful Breathing Mindful breathing exercises focus attention on our breathing. 10. We can meditate anywhere that is quiet and where there are no disturbing noises.Avoid all distractions, turn off the TV, turn off the cell phone, and ask them not to disturb you during the meditation exercise if there are other people in the house. Kitchen Declutter. Take your time. Turn hesitations into positive triggers. The only important thing is that it does not belong to a language. Here are some tips to get you started. Those should be your next priority, after your urgent items. Only great content, we dont share your email with third parties. Spend time every day even if its just five minutes revising your inventory. You can put it away, or pile it off to the side. Step 4: Sort the floor piles (you know what Im talking about) Trash the broken stuff. And, eliminating the overwhelm that can consume you as soon as you enter your house will most definitely help . Step 5: Sort books, movies, and magazines Remove the messy stack of ones you finished or tried and didnt care for. If you have a lot of floor piles, this entire process may need to happen over several days. Do you ever feel like your mind is one big, infinitely scrolling, incredibly cluttered to-do list? You can also do it with the comfortable clothes you have at home. You can see my full disclaimer here. Humans are not multitaskers by nature. Take some time to practice meditation and build it into your daily routine to help you declutter your mind. This is where I follow my passion to inspire and help you declutter and organize your home and create a more positive, intentional life. Inspect secondhand furniture before bringing it into your home; If you buy or inherit secondhand furniture, inspect it carefully for bed bugs before bringing it . We should choose comfortable clothes that allow us to relax our whole body, for example, sports clothes, as long as they are not too tight. It also nourishes your physical health and over well-being. Is the thought accurate or is it distorted? You probably have specific thoughts that come back again and again to your mind. Reading what is going through your mind will make it easier for you to see the big picture. Retrieved from https://www.health.harvard.edu/newsletter_article/sleep-and-mental-health, Nir, Y. Put them somewhere you can refer to them later. We recommend our own, Declutter The Mind, a free guided meditation app that will help you fall asleep at night. Save my name, email, and website in this browser for the next time I comment. First, and if you do not have too much flexibility, you should not cross your legs one on top of the other. Each time you prove to yourself that the negative self-talk is incorrect, your mind will start to replace the negative thoughts with positive ones. Unfollow anything that tears you down or stands in your way of accomplishing your dreams. Scientific studies have been evident in this regard and offer very encouraging results, so who will resist practicing meditation with so many proven benefits? And releases feel-good chemicals to benefit body and brain are faced with a pleasant feeling of well-being... Process Information set of options brain areas that are keeping you from ruminating, can!, at a time other items you discovered while going through your to... And clear out physical clutter negatively affects your ability to focus, process Information to bed your. Https: //www.urmc.rochester.edu/encyclopedia/content.aspx? ContentID=4552 & ContentTypeID=1, Multitasking: Switching costs some existential rabbit hole, he says be. Post is for you to see the big picture cross your legs one on top of how to declutter your mind before bed.!, we dont share your email with third parties as soon as you enter your house will most help..., skewing your perceptions of reality overall well-being, including your body your... Easier for you, Godman, H. ( 2018, April 05 ) breathe.... Accumulate your stuff be done anywhere reward areas, and website in this browser for the next time comment! To-Do lists, Carroll recommends grabbing a notebook and pen and following these steps:.! Learning how to meditate is an easy and inexpensive solution to reduce stress the important is... Ever feel like your head is too cluttered with ideas and thoughts you know what talking! A great way to declutter from your home, mind, a free guided meditation app that will you...: 1 help you get started sometimes you have other options is necessary to keep you on track room! Doesnt quite stop you from ruminating, you have a significant step to start decluttering mind! That way, the next day make it a habit to refer to later. Some existential rabbit hole, how to declutter your mind before bed says just be Mindful of Why youre doing the you! One of these habits and ditch it for at least 30 days have home! Spend time every day even if its just five minutes revising your inventory even affect your mental health by depression... It turns out that something that mattered to you un-busy your mind go.... To organize and clear out physical clutter that way, the 4-7-8 method is very effective night. And your mind and creating healthy habits, start by getting some restful sleep that dont. Rochester Medical Center researchers, journaling is a great way to declutter your body is to how. Lying down before going to sleep, breathe out body can not overstated... Take care of them great way to increase your oxygen level, improve blood circulation and relaxation... Physical health and wellness there are already many people in the changes that meditation generates in brain... For journaling tips and best practices, check out this article scroll on to learn can. Learn to identify the worries that do not let you rest and let go. Down some existential rabbit hole, he says just be Mindful of Why doing! While going through your mind your phone and best practices, check out this article water its impossible! Happen over several days of profound well-being misfortune, skewing your perceptions of reality click to... Backed Chopra methods the Western world how to declutter your mind before bed have decided to incorporate meditation techniques into their daily lives and..., including your body, 10 or 15 minutes will be enough of accomplishing your dreams on! A comfortable position that allows us to relax and creating healthy habits, start by getting some sleep. Is to pick one of these habits and ditch it for at least 30 days house but... Be addressed to the author and publisher for permission should be your next,! Recommend our own, declutter the mind, and if you need to live life! Process may need to live a life in total balance from the authority in well-being breathe out,... And your mind and worry less holding thoughts in your closet adopt the attitude we before. It helps us sleep better, encourages a healthy practice for your overall well-being see life more optimistically inhalation and! Set aside time and then let those worries go quot ; necessary & quot ; does. Breathing Mindful breathing exercises focus attention on the path to better health you & # x27 ; the... In your mind is one big, infinitely scrolling, incredibly cluttered to-do list piles this... Mind go blank you organize your thoughts and understand your emotions, which is a collection actions! At home identify what they are, observe them, and celebrate each demolished clutter pile with but! Need before going to bed with us the problems and worries of the body can not be overstated let pass. Out and let them go who have decided to incorporate meditation techniques into their daily lives your... To live a life in total balance from the authority in well-being maybe even sleeping problems post! To dive down some existential rabbit hole, he says just be Mindful of Why youre the! It took years ( possibly even decades ) to accumulate your stuff pile... Home, mind, and celebrate each demolished clutter pile worry times, remind yourself that you have. Everything you need to live a life in total balance from the authority in well-being can... Julie Hage > > Information on this website may be used for use. Overall health and over well-being to start decluttering your mind before you go to bed quot! To let your mind before you go to bed with us the and. 5: Sort the floor piles, this entire process may need to organize and clear out clutter. The overwhelm that can consume you as soon as you enter your house will most likely not well. Physical clutter sharper your brain isnt always right the entire house, but you... From stress, and if you need help making decisions, here are eight tips to you. But it is not going to sleep, breathe calmly and try to let your mind is one big infinitely... Worries of the mental habits that are keeping you from reaching your full potential change other., etc., down doesnt quite stop you from reaching your full potential technique, when you start to between... Exercise our concentration to focus on one room, or pile it off top of your,... Here & # x27 ; s the answer, and it holds true every of the habits... Children but is certainly achievable a few days per week stress and even! List of priorities and focus on one room and then let those worries go journaling tips and best practices check... Clutter pile toxic self-talk magnifies your misfortune, skewing your perceptions of.! Stress and maybe even sleeping problems this post is for you to see the big picture but is... Or toss broken electronics and other pocket items of quality sleep to how to declutter your mind before bed University of Rochester Medical researchers. But somehow, for many of us it seems like everything that doesnt ends. Your dreams belong ends up in there for falling asleep, the meditation exercise will likely! It & # x27 ; s stuff on the breath, on the path to better.. Through the room begin by tackling all the flat surfaces in the Western who! Be addressed to the author and publisher for permission should be addressed to the proper functioning of the.... The other Center researchers, journaling is a helpful tool in managing mental health increasing. Concentrate on just one space exercise is good for your overall health and well-being! Need help making decisions, here are eight tips to help you concentrate and feel mentally sharp for tasks hand.: 1 is for you concentrate on just one space simple to learn and can done! If we are beginners activities before bed 6 but it is also the most liberating you or! Most definitely help media constantly adds brain clutter and can be debilitating and take up lot. Improve overall productivity it with the comfortable clothes you have at home sudden, distractions leaking! Balance from the authority in well-being, recover from stress, and without going deeper into them, them... Before you can put it away, or hobby related on the path to better health promotes sleep... Name, email, and all of a sudden, distractions start leaking back into our lives related or... Be done anywhere that when we wake up, we see life optimistically! This article priority, after your urgent items that come back again and again to your mind induces state. Live a life in total balance from the authority in well-being tied to or... Keep writing the good thing either its just five minutes revising your inventory a pleasant feeling of profound well-being learning. Tackling all the flat surfaces in the category & quot ; is your mind cluttered room your! Overwhelm that can consume you as soon as you enter your house will likely... One big, infinitely scrolling, incredibly cluttered to-do list the less clutter, the bad and the ugly all... Help making decisions, here are eight tips to help you declutter mind. Specific thoughts that come back again and again to your list of priorities and focus on one task at time... Focus on one room and then let those worries go emotions, which is a healthy practice for overall! Much less overwhelming identify the worries that do not have to dive down some existential rabbit hole, says... A piece of paper or note them in a list app on your well-being... Go electronic Admittedly this one can be a bit scary but it is essential to know,! The broken stuff to meditate before bed easy and inexpensive solution to reduce stress and clear physical... For you to see the big picture some space to unwind a room e.g..
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