How to Clear Your Mind

Co-authored by Michelle Shahbazyan, MS, MA and Aly Rusciano

Last Updated: November 9, 2022 References Approved

Sometimes it can feel like your head is too cluttered. With work, school, and/or a busy schedule, things are bound to get jumbled every once and a while! Anxious and intrusive thoughts fueled by stress can put a big damper on your day, but there are plenty of things you can do to clear your mind and calm things down. From journaling to talking it out, we’ll teach you how to mindfully distract yourself from worrying thoughts. All you have to do is take a deep breath, be kind to yourself, and keep reading.

1

Focus on the present moment.

Practice mindfulness daily to help clear your mind and be more focused. Mindfulness is all about centering your attention on the task at hand and letting all other thoughts come and go. Observe your thoughts and feelings without judgment, as if you’re an outsider in your own mind. Then, let those thoughts and feelings go and pay attention to what you’re currently doing instead.^{[1]
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HelpGuide
Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.
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- For example, if you’re sitting outside, notice the temperature of the air, if there are any birds chirping, and how the sun feels on your cheeks.
- If you’re taking a shower, pay attention to how your shampoo smells and the way it feels in your hair.
- Emotions are constantly changing and flowing, so it’s okay not to know why or how you feel a certain way. Just let them come and go as they are.

2

Take a walk.

Moving your body mindfully can help things seem clearer. When you’re being mindful, you’re fully engaging in the present moment, letting feelings come and go as you focus on what’s in front of you.^{[2]
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Trustworthy Source
HelpGuide
Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.
Go to source} Combining this state of mind with walking produces an extra special stress reliever that improves mental and physical health. Try scheduling a walk around the block, on the treadmill, or through a local park every day. This simple activity can help you step away from worries and be present with yourself.^{[3]
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Mind
U.K.-based mental health charity focused on providing advice and resources to anyone facing mental health problems.
Go to source}
- Think of your daily walk as a self-care break. When you go on your walk, there’s nothing but you and the world around you.
- Focus on how the air feels, what you can smell, how your feet hit the pavement or floor, and what you can see.
- Ask a friend to go on a walk with you for an extra social boost.^{[4]
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  HelpGuide
  Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.
  Go to source}

3

Do deep breathing exercises.

Take a moment to breathe and come back to the present moment. Life can easily become go, go, go, and in the process, you can easily forget to breathe. Settling down wherever you are to take controlled breaths can calm your racing mind and heartbeat, helping you feel more relaxed. Try this deep breathing exercise the next time you feel overwhelmed:^{[5]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public
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- Find a comfortable place to sit or lie down and close your eyes.
- Take a normal breath.
- On your next breath, breathe slowly in through your nose, letting your chest and lower belly rise.
- Breathe out through your mouth, feeling your chest and belly slowly fall.
- Do this once or twice a day to help clear your mind and ease tension in the body.

4

Journal your thoughts.

Writing down your worries can help you sort through them. Try reaching for a notebook or phone when a million thoughts are racing through your mind. Jot down everything that comes to mind, letting it all pour out onto the page.^{[6]
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Expert Source

Michelle Shahbazyan, MS, MA
Matchmaker, The LA Life Coach
Expert Interview. 18 March 2020.} Journaling can help you be more aware of your emotions and reflect on what’s troubling you.^{[7]
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University of Rochester Medical Center
Leading academic medical center in the U.S. focused on clinical care and research
Go to source}
- Try to write in your journal every day, even if you don’t think you have anything “interesting” to write about (just being you is interesting enough).
- Keep a digital journal in a notes app, so you always have a journal with you.
- Write whatever feels right, and don’t worry about spelling or grammatical errors—let your words flow free.

5

Move your body.

Doing something active helps you connect with your physical self. Believe it or not, exercise is one of the best things you can do for your physical and mental health. When you move your body, you’re focusing on something outside your head, giving you a subconscious reason and purpose to forget your woes. Try a form of exercise that has repetitive, rhythmic movements like:^{[8]
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HelpGuide
Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.
Go to source}
- Yoga
- Running^{[9]
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  Expert Source
  
  Michelle Shahbazyan, MS, MA
  Matchmaker, The LA Life Coach
  Expert Interview. 18 March 2020.}
- Swimming
- Walking
- Dancing
- Rowing

6

Listen to music.

Distract your mind with some upbeat tunes. When you’re stressed, anxious and intrusive thoughts can become a white noise constantly in the back of your mind. Music can help you block out the noise, replacing it with something pleasant. Listen to music that matches your mood or uplifts you.^{[10]
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National Alliance on Mental Illness
Grassroots mental health-focused organization providing resources, support, and education for those affected by mental illness
Go to source}
- Try closing your eyes and listening to instrumental or soothing music, allowing yourself to visualize the notes or sounds.^{[11]
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7

Work on something creative.

Do something creative like drawing or crocheting to keep yourself busy. Sometimes all you need is something else to occupy your alone time. If you find your mind racing during quiet moments in the day, pick up some colored pencils or knitting needles to keep your hands and mind busy. Focus on creating what’s in front of you, the craft you can control, rather than stressful thoughts you can’t control.^{[12]
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Trustworthy Source
HelpGuide
Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.
Go to source} Consider trying these artistic projects:^{[13]
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- Decoupaging
- Cake decorating
- Knitting
- Crocheting
- Embroidery
- Scrapbooking
- Painting
- Sketching

8

Chat with friends and family members.

Share your feelings with someone you trust to vocalize your concerns. Life can get too much sometimes, but you don’t have to go through it alone. Reach out to a friend or family member and talk with them about what’s going on in your life. Not only can this help you clear your mind, but it also gives you a chance to sort through your thoughts verbally.^{[14]
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American Psychological Association
Leading scientific and professional organization of licensed psychologists
Go to source}
- Keep in mind that you don’t need to receive feedback on your struggles. Ask your loved one to be a listener if that’s all you need.
- Socializing and connecting with others improves mental health and can protect you from stress, as a good talk or laugh can make you happier.^{[15]
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  MedlinePlus
  Collection of medical information sourced from the US National Library of Medicine
  Go to source}

9

Hang out with your pet.

Take time to cuddle your furry friend to lift your mood. Who doesn’t love a few puppy or kitten hugs? If you have a pet, their companionship can help ease anxiety and boost self-confidence. Schedule time in your day to take your dog for a walk, play with your cat, or watch your hamster burrow. Putting your focus on them can help you forget intrusive thoughts in a moment of bliss.^{[16]
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- Having a routine with your pet can also help you feel more grounded and focused, so don’t skip out on feeding or caring for the family pet, as it may just help you feel better.

10

Make a to-do list.

Take time to write down your tasks for the day for a fresh start. This may seem mundane and silly, but it can make the busiest days seem more manageable. Before you start your day, write down everything you want to accomplish, including fun activities and tasks. Making a to-do list will give your day structure and help things seem more manageable.^{[17]
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Harvard Business Review
Online and print journal covering topics related to business management practices
Go to source}
- Consider sectioning your to-do list into 2 sections: chores and hobbies. Write out what chores you need to get done, and then include what you’d like to do for fun.
- Don’t beat yourself up if you don’t get everything on your to-do list done—there’s always tomorrow!

11

Write a list of what you’re grateful for.

Start a gratitude list or journal to help you focus on the good in each day. Whether something big or small is causing your mind to wander and worry, a small reminder that you’re worthy can be enough to get you back on your feet. Jot down your favorite things, people, places, or memories onto a piece of paper or into your phone. Then, the next time your mind seems too cluttered, look at your list. This helps you think positively and remember that you can be happy, even for the smallest of things.^{[18]
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- Try writing down your worries too. If you’re feeling anxious, put that worry or thought on paper to “save for later.” Giving yourself time to think about your worries later can lessen their power.^{[19]
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  HelpGuide
  Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.
  Go to source}

12

Organize your space.

Clean a cluttered room to help clear your mind. More often than not, the space you live in reflects what’s happening in your noggin. Worrying about things out of your control is easy, so try to focus on what you can control.^{[20]
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Trustworthy Source
HelpGuide
Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.
Go to source} Try to spend at least 15 minutes a day organizing your living space. Maybe you rearrange your bookshelf, put away a pile of laundry, or vacuum the living room carpet.^{[21]
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- Make cleaning or organizing your space a mindful activity by focusing primarily on the task at hand.
- Think of each item you organize as putting away a stressful thought or worry.

13

Try meditating.

Clear your mind by taking deep breaths and closing your eyes. Mindful meditations can help you find a sense of peace and quiet even during the busiest times. When your mind seems cluttered, take a moment to sit or lie down and close your eyes. Focus on your breaths or chant a mantra. Let thoughts come and go without judgment, briefly acknowledging them before you return to your breaths or mantra.^{[22]
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Trustworthy Source
HelpGuide
Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.
Go to source}
- Schedule at least 20 minutes every day to meditate, no matter how busy you may be.^{[23]
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  Trustworthy Source
  Harvard Medical School
  Harvard Medical School's Educational Site for the Public
  Go to source}
- Meditating mindfully takes practice, and it’s okay if it’s not easy at first—it’s not supposed to be. The more you practice, the easier it’ll become and the clearer your mind will be.

14

Talk to a licensed therapist.

Share your concerns with a trained professional for advice and clarity. Expressing your worries, anxieties, and/or jumbled thoughts can help you feel more relaxed when things are overwhelming.^{[24]
X
Trustworthy Source
Mind
U.K.-based mental health charity focused on providing advice and resources to anyone facing mental health problems.
Go to source} Try talking to a licensed therapist for extra support outside of your inner circle. You may just find that letting your feelings out can help you feel a thousand times better.
- Check with your insurance company to see if your plan covers any local therapists.
- Try signing up for online therapy with BetterHelp or Talkspace to quickly find and talk with a therapist.

Expert Q&A
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How can I empty my mind?

Michelle Shahbazyan, MS, MA
Life Coach
Michelle Shahbazyan is the Founder of The LA Life Coach, a concierge life, family, and career coaching service based in Los Angeles, California. She has over 10 years of experience with life coaching, consulting, motivational speaking, and matchmaking. She has a BA in Applied Psychology and an MS in Building Construction and Technology Management from Georgia Tech University, and a MA in Psychology with an emphasis on Marriage and Family Therapy from Phillips Graduate University.

Michelle Shahbazyan, MS, MA

Life Coach

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