---
title: How Do You Clear Mental Clutter
description: As we navigate the complexities of modern life, it’s not uncommon to feel overwhelmed by the noise and clutter around us. From the constant buzz of technology to the barrage of news and media, it can be difficult to find moments of peace and clarity. This sense of mental clutter can have a significant impact [&hellip;]
author: Dr Marina Nani (Editor-in-Chief)
date: 2023-02-27T09:29:35.000Z
updated: 2026-02-26T15:47:33.931Z
canonical: https://richwoman.co/article/how-do-you-clear-mental-clutter
image: https://cdn.nanimediahouse.com/x01p3eov3eq.jpg
categories: Wellbeing
content_type: Guide
region: United States
publication: Rich Woman Magazine
---

As we navigate the complexities of modern life, it’s not uncommon to feel overwhelmed by the noise and clutter around us. From the constant buzz of technology to the barrage of news and media, it can be difficult to find moments of peace and clarity.

This sense of mental clutter can have a significant impact on our emotional wellbeing, contributing to feelings of stress, anxiety, and burnout. In fact, studies show that [mental health](https://richwoman.co/article/the-power-of-colours-shaping-the-path-to-mental-health-and-well-being) issues are on the rise, with an estimated 1 in 5 adults in the United States experiencing a mental health condition each year.

While we may not be able to eliminate all of the noise and clutter in our lives, there are steps we can take to clear emotional clutter and maintain greater emotional clarity and resilience. Being intentional about the media we consume, the thoughts we entertain, and the habits we cultivate, we can create a mental space that is healthy, vibrant, and clear.

In this article, we will explore effective techniques [to clear stagnant energy that holds you back](https://richwoman.co/article/how-do-you-clear-what-holds-you-back-and-blossom) and will also delve into the benefits of emotional decluttering, to support your mental health, stronger relationships, and a greater sense of purpose. Whether you’re looking to reduce stress, improve your carrier prospects, or find inner peace, this article will provide you with practical tips and insights for clearing emotional clutter and living a more [satisfying life.](https://richwoman.co/article/where-do-you-find-satisfaction-in-everyday-life)

## Table of Contents

[Emotional clutter](#emotional-clutter)[Emotional de-cluttering ](#emotional-de-cluttering)[Clean up your actual clutter ](#clean-up-your-actual-clutter)[Re-imagine your lifestyle and re-thing your thinking](#re-imagine-your-lifestyle-and-re-thing-your-thinking)[Creating a sanctuary for your mind and preventing  emotional clutter ](#creating-a-sanctuary-for-your-mind-and-preventing-emotional-clutter)[Less screen time and more space for self- love](#less-screen-time-and-more-space-for-self-love)[Your mind is a garden](#your-mind-is-a-garden)

## Emotional clutter

Emotional clutter can weigh heavily on our minds, causing unnecessary stress and anxiety. It can come in many forms, including unresolved past experiences, negative self-talk, and toxic relationships. The weight of these emotional burdens can hold us back from living our best lives, hindering our personal growth and wellbeing.

Fortunately, clearing emotional clutter is a process that anyone can undertake with the right tools and mindset. It requires a willingness to face uncomfortable emotions, release what no longer serves us, and cultivate new habits that promote emotional resilience.

Emotional clutter can weigh heavily on our minds, causing unnecessary stress and anxiety. It can come in many forms, including unresolved past experiences, negative self-talk, and toxic relationships. The weight of these emotional burdens can hold us back from living our best lives, hindering our personal growth and wellbeing.

Fortunately, clearing emotional clutter is a process that anyone can undertake with the right tools and mindset. It requires a willingness to face uncomfortable emotions, release what no longer serves us, and cultivate new habits that promote emotional resilience.

## Emotional de-cluttering

Whether you’re looking to reduce stress, improve your relationships, or find inner peace, clearing emotional clutter makes room for stronger relationships and a greater sense of purpose. If you’re feeling weighed down by emotional clutter, it can be challenging to know where to start when it comes to clearing it out. However, developing healthy habits is an excellent place to begin.

Did you know that clutter can cause stress and [affect our mental health](https://richwoman.co/article/the-vibrational-frequency-of-clothing-how-what-you-wear-impacts-your-energy-and-mental-health)? In fact, studies have shown that people with cluttered homes are more likely to experience depression and anxiety than those with tidy homes. Similarly, emotional clutter can lead to negative thinking patterns, which can spiral out of control and cause even more stress and anxiety.

One way to combat this is to prioritize your to-do list and tackle the most important tasks first. By doing so, you’ll feel a sense of accomplishment and reduce the stress of feeling like you have too much to do. This, in turn, can help you start your day with more energy and a clearer mind.

Another useful technique is to counteract negative thoughts with positive ones. For every negative thought that enters your headspace, try to make room for two things that make you happy. This can be anything from a memory of a fun experience to something you’re looking forward to in the future. By intentionally focusing on positive things, you can shift your mindset and reduce the impact of negative thoughts.

These habits may seem small, but they can make a big difference in your emotional wellbeing over time. By taking small steps every day to clear out emotional clutter, you’ll be well on your way to feeling lighter, happier, and more in control of your thoughts and emotions.

Did you know that clutter can cause stress and affect our mental health? In fact, studies have shown that people with cluttered homes are more likely to experience depression and anxiety than those with tidy homes. Similarly, emotional clutter can lead to negative thinking patterns, which can spiral out of control and cause even more stress and anxiety.

One way to combat this is to prioritize your to-do list and tackle the most important tasks first. By doing so, you’ll feel a sense of accomplishment and reduce the stress of feeling like you have too much to do. This, in turn, can help you start your day with more energy and a clearer mind.

Another useful technique is to counteract negative thoughts with positive ones. For every negative thought that enters your headspace, try to make room for two things that make you happy. This can be anything from a memory of a fun experience to something you’re looking forward to in the future. By intentionally focusing on positive things, you can shift your mindset and reduce the impact of negative thoughts.

These habits may seem small, but they can make a big difference in your emotional wellbeing over time. By taking small steps every day to clear out emotional clutter, you’ll be well on your way to feeling lighter, happier, and more in control of your thoughts and emotions.

The never-ending to-do list can cause stress and overwhelm, leaving you feeling drained and unproductive. To declutter your mind and manage your tasks more efficiently,[ find life hacks,](https://www.sovereignmagazine.com/2023/02/27/7-life-hacks-to-boost-your-business-fast/) prioritize your tasks and break them down into smaller, more manageable steps. This will help you to stay focused and motivated while reducing the sense of being overwhelmed.

## Clean up your actual clutter

Physical clutter can have a significant impact on our emotional state, causing feelings of [anxiety and stress](https://richwoman.co/article/stress-free-sanctuary-5-house-plants-to-talk-to-for-anxiety-relief). To reduce this clutter, consider taking on a decluttering project. Start by tackling small areas of your home or office, such as a desk or closet, and work your way up from there. Be mindful of what you keep and what you let go of, and [try to be intentional about what you choose to keep in your space](https://richwoman.co/article/have-you-tried-space-somersault-astronaut-peggy-whitson-is-dancing-with-the-stars).

## Re-imagine your lifestyle and re-thing your thinking

When you go through a lot of difficult times, your energy might feel heavy at times, but each day is a blank canvas and you can be more selective with the words you allow in the garden of your mind. Every day you could run a quick[ emotional spring cleaning ](https://richwoman.co/article/3-tips-for-an-emotional-spring-cleaning-to-have-a-glowing-year)to clear your mind of thoughts that no longer serve your purpose. Negative self-talk can be a significant source of emotional clutter, leading to feelings of self-doubt and anxiety. To clear this clutter, challenge your negative thoughts by reframing them in a positive light. For example, if you catch yourself thinking, “I’ll never be able to do this,” reframe it as, “This might be challenging, but I’m capable of learning and growing.”

Taking care of your body is essential for emotional wellbeing. Eating a balanced diet, [including a blend of superfoods ](https://richwoman.co/article/10-surprising-superfoods-you-ve-never-heard-of-to-blend-in-your-everyday-life)to your everyday life, getting enough sleep, and incorporating regular exercise into your routine can all contribute to reducing emotional clutter. When we’re physically healthy, we’re better equipped to handle stress and manage our emotions.

## Creating a sanctuary for your mind and preventing  emotional clutter

While decluttering your mind is essential, it’s equally important to maintain emotional clarity and resilience. Mental health statistics show that one in five adults in the United States experience mental illness each year, underscoring the importance of proactively managing emotional wellbeing.

Preventing emotional clutter from accumulating in the first place can help reduce feelings of overwhelm and stress. One strategy is to practise good time management by setting realistic goals and prioritising tasks. Additionally, limiting exposure to negative influences, such as toxic relationships or media, can help prevent emotional clutter from taking root.

[Emotional resilience](https://richwoman.co/article/what-it-means-to-be-resilient-and-bounce-back-stronger-than-ever) is the ability to bounce back from adversity and maintain emotional wellbeing. Building resilience can be achieved through self-care practices, such as regular exercise, healthy eating, and quality sleep. These habits can help regulate emotions and reduce feelings of stress and anxiety.

Mindfulness practices, such as meditation or [journaling](https://richwoman.co/article/journaling-as-your-inner-child-to-heal-past-trauma), can help promote emotional clarity and reduce mental clutter. These practices encourage self-reflection and can help you gain insight into your thoughts and emotions. By becoming more aware of your internal experiences, you can better manage your emotions and respond to stressors in a more productive way.

As mental health statistics continue to highlight the importance of emotional wellbeing, incorporating these strategies into your daily life can help you maintain emotional clarity and resilience. By being proactive about managing emotional clutter, you can reduce feelings of overwhelm and create a more balanced, fulfilling life.

## Less screen time and more space for self- love

Technology can be a significant source of emotional clutter, causing distractions and over stimulation. To clear this clutter, consider taking a break from your screens. Set aside designated times during the day to check your phone or email and try to limit your overall screen time as much as possible.

Trying to please everyone is a surefire way to create emotional clutter. It’s impossible to make everyone happy, and the effort to do so can be exhausting and stressful. Instead, focus on being true to yourself and your values, and let go of the need for external validation.

Having a physical space that feels calming and peaceful can help reduce emotional clutter. Consider creating a sanctuary in your home or office, whether it’s a cozy corner for reading or a plant-filled nook for relaxation. By intentionally creating a space that feels restorative, you can reduce emotional clutter and cultivate a sense of calm.

Focusing on the present moment can help reduce emotional clutter caused by anxiety about the future or regrets about the past. Mindfulness practices, such as meditation or deep breathing, can help you stay grounded in the present and reduce feelings of stress and overwhelm.

In our hyper-connected world, technology can easily become a significant source of emotional clutter. Endless notifications, emails, and [social media](https://richwoman.co/article/the-age-of-connectivity-is-social-media-a-blossom-or-a-thorn-for-our-youth-s-wellbeing) updates can cause distractions and overstimulation, contributing to feelings of overwhelm and stress.

To clear this clutter, consider taking a break from your screens. While it may be tempting to constantly check your phone or scroll through social media, limiting your screen time can help you regain focus and reduce mental clutter. Try setting aside designated times during the day to check your phone or email, and avoid mindlessly scrolling before bed or first thing in the morning.

Research has shown that excessive screen time can [negatively impact mental health](https://richwoman.co/article/are-you-trapped-in-negative-energy-navigating-the-web-of-mental-health), with increased rates of depression, anxiety, and sleep problems. By making a conscious effort to reduce screen time, you may find yourself feeling more present, focused, and calm.

Incorporating these small changes into your routine can make a significant difference in your emotional wellbeing. By taking control of your technology use, you can create a healthier relationship with screens and reduce the emotional clutter that comes with constant connectivity.

In addition to limiting screen time, taking a break from the media can also help clear emotional clutter. News headlines and social media feeds are often filled with negative or stressful content, which can contribute to feelings of anxiety and overwhelm.

While staying informed is important, it’s also essential to prioritise your emotional wellbeing. Consider taking a break from the media, even if just for a few days or a week. This can help reduce mental clutter and provide a sense of mental clarity.

Research has shown that constant exposure to negative news stories can have a significant impact on mental health, contributing to increased rates of stress and anxiety. By taking a step back from the media, you can protect your emotional wellbeing and reduce feelings of overwhelm.

Instead of constantly checking the news or scrolling through social media, consider engaging in more positive activities. This can include spending time in nature, connecting with loved ones, or pursuing a hobby or creative outlet.

By intentionally reducing your exposure to the media and prioritising positive activities, you can clear emotional clutter and cultivate a greater sense of emotional balance and resilience.

It’s important to recognize that the media often operates under the principle of “if it bleeds, it leads.” This means that news stories that are more sensational or emotionally charged are often prioritized over more positive or uplifting content.

While this approach may generate higher ratings and more clicks, it can also contribute to emotional clutter and feelings of overwhelm. Constant exposure to negative news stories can make it difficult to stay positive and optimistic, which can in turn impact mental health.

By being aware of this principle, you can make a conscious effort to seek out more positive news sources or balance negative news stories with positive ones. This can help reduce emotional clutter and provide a greater sense of mental balance.

Consider setting boundaries around media consumption. This can include limiting the amount of time you spend watching the news or scrolling through social media, as well as avoiding exposure to negative content before bed or first thing in the morning.

## Your mind is a garden

It’s important to recognize that the media can have a significant impact on mental clutter. Constant exposure to negative news stories and social media content can contribute to feelings of overwhelm, stress, and anxiety. The 24/7 news cycle and the fast-paced nature of social media can make it difficult to switch off and disconnect. This can contribute to a sense of mental clutter and make it challenging to maintain emotional clarity and resilience.

Just as you wouldn’t want to fill your garden with weeds and dead plants, you also don’t want to fill your mind with negative or cluttered thoughts. By being intentional about the media you consume and the thoughts you entertain, you can [create a mental garden](https://richwoman.co/article/in-full-bloom-with-martha-stewart-creating-the-rose-gardens) that is healthy, vibrant, and clear.

Consider practising mindfulness and self-reflection to help cultivate a greater sense of awareness around your thoughts and emotions. By being more mindful, you can recognize when negative thoughts or emotions arise and take steps to address them before they contribute to mental clutter.

Consider incorporating positive affirmations or mantras into your daily routine. These can help reframe negative thoughts and promote a greater sense of emotional balance and resilience.

There is no doubt that taking care of your mental garden and being aware and  intentional about the thoughts and emotions you cultivate, you can create a more positive and clear mental space. This can help reduce emotional clutter and promote greater emotional wellbeing.
