How to Declutter Your Mind in Four Simple Steps
Feeling stuck—whether in life, work, or big-picture decision-making—can drain your energy and make even small tasks feel overwhelming. Over the past couple of years in my coaching work, I’ve heard from so many people who feel mentally overloaded and unsure how to move forward. That’s exactly why I began using (and teaching) a simple but powerful practice to help you regain focus and momentum.
This four-step exercise works like mental decluttering. Just as you clean out a closet by removing everything, sorting it, and deciding what belongs, you can do the same with your thoughts. I’ve seen this process transform the way people approach challenges—it takes only a few minutes and immediately helps you feel more grounded and in control.
Step 1: Declutter Your Mind by Writing Everything Down (Mental Grounding)
Start by getting every thought, worry, and mental loop out of your head and onto paper. Think of this like dumping all the clutter onto the table before you begin sorting. This step alone often brings relief—you’re no longer carrying everything internally.
Here are a few examples of the kinds of thoughts you might write down:
Make dentist appointment
Whether the weather cooperates for Saturday’s plans
Finish presentation draft
Email my manager about scheduling
Clean out the hall closet
Pay the utility bill
FAQ
Q1:What if my list feels too long or overwhelming?.
A1: That’s completely normal. Just getting everything out of your head is part of the relief. The next steps of crossing out and narrowing down will help it feel manageable.
Q2:How often should I do this exercise?
A2: You can use it anytime you feel mentally overloaded, stuck, or scattered. Some people do it daily; others use it weekly or only when they need a reset.
Step 2: Cross Out What Doesn’t Need Your Attention Today
Look at your list and remove the items that don’t require action right now. Overthinking future problems steals energy from the present. By eliminating what isn’t relevant for today, you reduce the noise and make room for clarity.
Here’s what that might look like using the earlier list:
Make dentist appointment (can wait until later in the week)
Whether the weather cooperates for Saturday’s plans
Finish presentation draft
Email my manager about scheduling
Clean out the hall closet (not urgent today)
Pay the utility bill (auto-pay already set)
FAQ
Q1:How do I know what truly doesn’t need my attention today?
A1: Ask yourself whether delaying the item will have any meaningful consequence. If the answer is no, it likely doesn’t belong on today’s list.
Q2:What if I feel guilty crossing things out?
A2: That’s a common reaction. Remind yourself that you’re not avoiding responsibilities—you’re prioritizing intentionally so you can focus on what matters most today.
Step 3: Cross Out Anything Outside Your Control
Some worries linger simply because they feel important—even when you can’t influence them. Cross out anything that falls into this category. Letting go of what you cannot control frees up emotional bandwidth for what you can change.
This is what your list might look like now:
Make dentist appointment
Whether the weather cooperates for Saturday’s plans (completely outside your control)
Finish presentation draft
Email my manager about scheduling
Clean out the hall closet
Pay the utility bill
FAQ
Q1:What if something feels out of my control but still stresses me out?
A1: That’s very common. The goal isn’t to pretend the stress doesn’t exist—it's to stop spending mental energy on things you can’t influence. You can acknowledge the feeling while still choosing to release the worry.
Q2:What if I’m not sure whether something is in my control or not?
A2: A helpful test is to ask: “Can I take a direct action today that would change this?” If the answer is no, it belongs in the ‘out of my control’ category.
Step 4: Circle What’s Left and Choose One Action
With a refined, realistic list in front of you, circle the items you can address.
Next to each circled item, write one simple, actionable step you can complete within the next 24 hours.
This is the heart of the process. You’re moving from overwhelm to action—one doable commitment at a time.
This is what your list may look like now:
Make dentist appointment
Whether the weather cooperates for Saturday’s plans
Finish presentation draft → Write the first two slides
Email my manager about scheduling → Send a quick message proposing two meeting times
Clean out the hall closet
Pay the utility bill
FAQ
Q1:What if my action step feels too small to matter?
A1: Small steps are exactly what move you forward. The goal isn’t to solve everything at once—it’s to create momentum. Even the tiniest action builds confidence and clarity for what comes next.
Q2: How do I prioritize the remaining list?
A2: Start by identifying which task has the greatest immediate impact or the closest deadline. If everything feels equal, choose the easiest task first to build momentum.
Why This Exercise Works
Mental clutter intensifies stress and keeps you feeling stuck. By externalizing your thoughts, removing the non-essential, and breaking the meaningful pieces into small steps, you shift yourself back into a state of control.
I’ve used this exercise with countless clients, and I practice it myself. Every time, the outcome is the same: you feel lighter, clearer, and more capable of taking the next step.
If you’re feeling overwhelmed or stagnant, grab a piece of paper and work through these four steps. It only takes a minute, and it’s a simple path to clarity the next time life feels heavy.
