Cleaning and decluttering are so ingrained in us this time of year: The clouds part, the sun comes out, and it’s time to wash the windows and clean the rugs. But the concept isn’t limited to your home. Now is a really great time to rid your mind of all that weighs it down.
Do a social media detox
Social media distractions are just that — distractions. They take away precious bandwidth in your brain. The average American spends a quarter of their day browsing social networks that have nothing to do with work. It’s time to get that time — and that mental focus — back.
Marie Kondo your smartphone
Delete any app that doesn’t spark joy. Delete any apps you haven’t used in the last couple of months. And then go ahead and delete the social apps, too, if they just spark more FOMO and jealousy and self-doubt. Turn off notifications for everything else. The pocket-sized computer should be a highly functional tool that you control, not one that controls you.
Don’t check your email first thing in the morning
It’s all too easy to get mentally derailed before you even get out of bed, if the first thing you do when you open your eyes in the morning is grab your phone. Resist. Plug in the phone somewhere else other than your bedroom. Give yourself a window of sanity — even just the 15 minutes it might take to go to the bathroom, wash your face, and brush your teeth — before clickbait headlines take over your thoughts.
Listen to music or a podcast — not the news — on your commute
Similarly, rid your commute of the weight of the world. Can you stop the stock market from spiraling while you’re stuck in traffic? No. So, stick with things that are more in your control, including the music or personalities you like best.
Step up your sleep hygiene
If you mean to take spring-cleaning your brain literally, get your z’s. Deep sleep helps clear toxins from the brain. It’s the glymphatic system at work. “Sleep is critical to the function of the brain’s waste removal system, and this study shows that the deeper the sleep, the better,” said Maiken Nedergaard, lead author of a study on the topic.
Challenge that voice in your head
One thing we could all get rid of? Negative thoughts. These irrational beliefs keep us fearful and stagnant, anxious and depressed.
It’s not quite as easy as tossing clothes you haven’t worn in a year into a trash bag and heading to Goodwill. But a little “instant CBT” (cognitive behavioral therapy) can help. Psychologist Loren Soeiro suggests challenging negative thoughts with two powerful phrases: “No, it isn’t” and “It doesn’t matter.”
Go for a walk
Even a leisurely 10-minute walk is good for the brain, says science. Walking helps different parts of the brain communicate better. It also helps with focus and memory, and even increases blood flow to the brain.
Eat brain food
Right up there with exercise is food — specifically, brain food that is high in omega-3 fatty acids and antioxidants. Think: salmon, eggs, blueberries, and nuts, and treats like coffee, green tea, and dark chocolate.
Meditate
Is there anything meditation can’t do? It actually changes your brain for the better.
Clean and declutter
Sure, this is all supposed to be about your brain. But listen: Studies show that filth and clutter are associated with negative thoughts, depression, anxiety, and lack of sleep. Cleaning and decluttering help mitigate all of that. Cleaning your space actually helps clear your mind. So, get to sweeping.
