In our fast-paced world, where information and stress seem to come at us from every angle, it's easy for our minds to become cluttered with negative thoughts. These persistent, self-critical, or pessimistic thoughts can weigh heavily on us, impacting our mental well-being and quality of life. Just as we declutter our physical spaces to create order and tranquility, it’s equally important to clear out the mental clutter to foster a healthier mindset. Here’s how you can declutter your mind and embrace a more positive, peaceful existence.

Identify the Source of Negativity & Set Boundaries

The first step in decluttering your mind is to recognize where your negative thoughts are coming from. Are they triggered by specific situations, people, or events? Are they rooted in past experiences or fears about the future? Understanding the source can help you address the root cause rather than just the symptoms of negative thinking.

Situations: If your negative thoughts are triggered by specific situations, take a moment to pep-talk before you have to deal with X-situation. Whatever that is…and if you have no warning, take a moment to reflect on how you could have handled that differently. Being self-aware and reflective can make a world of difference.
People: We all have that one friend/coworker/sister/neighbor that just brings us down. They are never happy themselves and are always complaining about X,Y,Z. You need to set clear boundaries with this person or you will quickly find yourself behaving like they do.
Events: The first thing that comes to mind is family gatherings and holidays…because although most of us love the time together, let’s face it, it can be stressful. We are often gathering to celebrate a holiday/wedding/birthday or maybe even a funeral. The main focus here is to practice empathy and grace. Everyone has their own way of coping with stressful events.

**BOUNDARIES**:

Sometimes, negative thoughts are influenced by external factors, such as toxic relationships or stressful environments. Setting boundaries with individuals or situations that contribute to your negative mindset can be crucial. Surround yourself with positive influences and seek out supportive relationships that uplift and encourage you.

!!Warning!! Most people don’t like boundaries; They will lash out when you try to even talk about setting boundaries. Guess what, those people aren’t your people. They probably need to exit your life; and remember, that’s ok. You outgrow relationships like you do everything else.

2. Challenge Negative Thoughts

Once you’ve identified your negative thoughts, it's time to challenge them. Ask yourself if these thoughts are based on facts or 100% assumptions. Often, our negative thoughts are exaggerated. I’m thinking about every situation that I’ve fabricated in my head….well this is going to happen or what if he/she brings up X (that dreadful topic no one wants to talk about) - 99.7% of the time, my fabricated what if is way worse than the actual event. Reframing negative thoughts into more positive and realistic ones, can significantly improve your mental outlook.

**NEGATIVE THOUGHTS:**

99.7% of the time, my fabricated *what if* is way worse than the actual event - challenge your negative thoughts.

3. Practice Mindfulness and Journaling

Mindfulness and meditation are powerful tools for managing negative thoughts. These practices help you become more aware of your thoughts and emotions without judgment. By regularly engaging in mindfulness exercises, you can learn to observe your thoughts as they arise, recognize when you're falling into negative thinking patterns, and gently redirect your focus to the present moment.

Journal: I have been a journal-er for a very long time. Sometimes its in a pretty leather bound journal like these two, linked in this blog post Cut the Clutter: How to Organize by Stopping Excess from Entering Your Home….and sometimes its on a sheet of paper in a crumpled notebook. Getting your thoughts out of your mind is therapeutic. Writing a letter saying everything that you’ve ever wanted to say to X person is also very healthy; get it out.
This letter is on firrrrreeeeeee’ (can you hear the parody?): If you do choose to write down all the negative thoughts, I highly recommend burning them. If you wouldn’t want anyone laying eyes on it, get the matches. And when you have those same thoughts again, write another letter…burn and repeat.

**BURN IT:**

Seriously, burn it. I know I’m being playful with the parody…but you would never want someone to read these negative thoughts. I read a sick book that I couldn’t put down, where someone read a fake manuscript with horrible things - then I questioned if it was real the whole time. Just trust me, burn it.

4. Engage in Positive Self-Talk

Replacing negative self-talk with positive affirmations can shift your mindset significantly. Start by acknowledging your strengths and achievements. Instead of criticizing yourself, offer words of encouragement and kindness. For example, instead of thinking, "I’m not good enough, I can’t do this," tell yourself, "I am more than capable and worthy of success."

REAL LIFE 2024: I am feeling this to my core currently…As I sit here writing this post, I am questioning whether or not people want to hear what I have to say:
- Can I figure out how to be a successful blogger? Blogging is like so 2007?
- Is this just a fancy online diary that only my mom will read?
- Will people think I’m dumb for rambling about all things minimalist/decor?
- What do I know?
Replacing those negative thoughts with:
- Yes, I can 100% do this. I am more than capable of ‘figuring’ it out. I am committed and stubborn enough to persevere.
- People will read it; You will entertain them with hilarious real life stories
- No, you’ll inspire them to clean up & declutter their spaces
- A lot, just ask ha! (so you’re reading my inner thoughts now…that’s fun. Are you scared? You probably should be?)

**WORDS OF AFFIRMATION**

I know it seems a bit silly to talk to yourself like this…hang with me. Start by acknowledging your strengths. Instead of criticizing yourself, offer words of encouragement and kindness. Try to see yourself through the eyes of your friends, family, & biggest supporters.

5. Adopt a Healthy Lifestyle

Physical well-being is closely linked to mental health. Regular exercise, a balanced diet, and adequate sleep can improve your mood and cognitive function. Incorporating activities that you enjoy and that make you feel good, like spending time in nature or picking up a new hobby, can also help counteract negative thinking.

Buddy: Find someone who will hold you accountable for committing to regular exercise; you will be amazed at how energized you feel afterward.
- Even just 30 minutes, more days than not will make you feel like a champ. It shouldn’t feel like exercise…it should be fun
- Read more here in our next Wellness post being published on 9/2/24: Simple Tips for a Minimalist, Healthy Lifestyle
Hobby: If you don’t have any hobbies, Google can help. Keeping your mind busy and focused on something new can help ward off negative thoughts.

**MOVE:**

Find something you like to do, because then it won’t feel like exercise. I promise you will feel 27,000 times better after you get a little sweat on. I’ve been addicted to several programs on the Bodi app - find a buddy and commit to moving.

6. Limit Exposure to Negative Content

In the digital age, we're constantly bombarded with news and social media that can sometimes be overwhelmingly negative. Be mindful of your media consumption and limit exposure to sources that spark negative feelings.

Social Media: Honestly I want to talk a bit more about this and it’s something that we all can relate to…comparison. Comparison will kill your joy faster than you can spell joy…it will break you financially, because you are trying to keep up with whoever (fill in the blank). It’s important to stay in your own lane; focus on the positive and things you can control. It takes a LOT of effort not to scroll through feeds and compare yourself; it’s so easy to get caught up in the rat race of “wanting” more because you see that X has it or is doing this or that.
Set a Timer: As cheesy as this sounds, set a timer for social media. 10 minutes of scrolling and then walk away from it. Follow people who inspire you to be better/do better…those people are your crowd.
Judgmental: If you find yourself showing judgmental behaviors, maybe it’s time to deactivate the account. Really.

**LIMIT EXPOSURE:**

Set a timer…We do this for our kids, but we don’t do it for ourselves. Stop the mindless scroll.

7. Practice Gratitude

Focusing on what you’re grateful for can shift your perspective from negativity to positivity. Keeping a gratitude journal where you write down things you’re thankful for each day can help train your mind to focus on the positive aspects of your life. This practice encourages a more optimistic view and can counterbalance negative thoughts.

Gratitude Journal: I’ve preached about this before. You will be very surprised on how quickly your perspective changes when you start documenting what you are grateful for. Start small: Today I am thankful for electricity, hot water, heating & air, wifi. Think about to the last time you didn’t have those things because of a power outage or storm.

**GRATITUDE:**

Focusing on what you’re grateful for can shift your perspective from negativity to positivity. I think you’ll be surprised when you start documenting gratitude.
Today I am thankful for a husband who doesn’t complain when I ask for him to stop by the store for frozen peas and carrots…and replies “no biggie” when he has to make a 2nd stop because the first didn’t have it.

8. Practice Self-Compassion

Finally, be gentle with yourself. Decluttering your mind of negative thoughts is a process that takes time and effort. There will be moments of struggle and setbacks. Practice self-compassion by acknowledging your progress, celebrating small victories, and understanding that self-improvement is a journey, not a destination.

1-Day at a Time: Try to go one full day without having negative thoughts…EASIER said than done, I know. As those thoughts creep in, replace them with something more constructive.

**COMPASSION:**

The most important take away is to be gentle with yourself…decluttering your mind of negative thoughts truly takes time and a significant amount of effort. Recognize your progress and try to do a little bit better each day.

Decluttering your mind is much like tidying up your home. It requires intention, effort, and patience. By addressing and managing negative thoughts, you can create a more peaceful and positive mental space. Remember, just as you wouldn't let clutter pile up in your physical space, don’t let negative thoughts accumulate in your mind. Take proactive steps to clear them out and embrace a more balanced, fulfilling life.

Refresh your Mind: Overcome Negativity & Find Peace