Living in an age of information overload can get the better of us at some point or another. Our jobs, relationships, task lists, current world events, and daily social media and technology interactions can leave us feeling depleted and overwhelmed all at the same time. We lose focus, become disengaged, irritable, and unmotivated.

On days when it all seems like it’s a bit too much to handle, it can be easy to feel frustrated and like you’re not making the best use of your time. We’re tempted to take it to the opposite extreme, do nothing, and nap instead (been there). And while taking a break can sometimes be the right thing to do, it’s vital to ensure we’re doing it in a healthy way rather than craving pure escapism.

Over the last two years of the pandemic, I felt all of the above. Having to abruptly pivot from regular life to one where we couldn’t leave our houses, see friends, or engage in anything that we considered “fun” took its toll.

I realized I had to come up with a routine that helped me stay calm, centred, and grounded through it all – And I had to make sure I could do it quickly and not spend the entire day dealing with it.

Below is a list of seven things I do to help me mentally declutter to feel reset and be productive in my day. All the items on the list can be accomplished within one hour or less. You can try doing everything on the list back to back or pick just one or two that work best for your schedule and personal taste.

7 WAYS TO MENTALLY DECLUTTER IN LESS THAN ONE HOUR

Disable your phone.

Either turn your phone off entirely, set it on “Airplane” mode, or put it in a room where you won’t be tempted to check your notifications as they come up.

Over the last two years, I experimented with many social media breaks to see how much time and energy was going towards keeping up with my apps. Each break ranged from two weeks to one month at a time. The resulting focus and extra free hours blew my mind. It worried me about how serious our relationships with our phones can be. I’ve discussed the pros and cons of quitting social media here.

So now, on days when I have a lot to do and a lot on my mind, I start with taking a few hours off my phone. I deal with all of the important emails, texts, and other messages first thing in the morning and then ignore them for two hours at a time. 

5-minute meditation or deep breathing. 

I won’t launch into significant details about the benefits of meditation here. I’ve already talked about that in a previous post. But taking just five to ten minutes to close your eyes and take a few deep, intentional breaths can help center and ground you. This practice is especially helpful if your goal is to be productive. The quality of my attention before meditation is shallow and inconsistent. But after I feel much more focused, and my deep work hours are enriched.

Start with ten breaths and breathe in and out for equal durations of time. You can do it to music, guided meditations or no sound at all. The choice is yours. If you’re a beginner, I suggest sticking with it for two weeks. That’s about how long it takes to slip into a comfortable routine and start getting the hang of things.

Brain dump.

This one took me a while to get around to. The idea of journaling seemed like way too much work first thing in the morning. And what if someone accidentally found it?! The skepticism was real.

But again, during the pandemic, I finally had the time. I started with handwriting but then got paranoid about privacy again and moved to 750words.com. It’s an online journal that even gives you a feelings breakdown report in a pie chart the next day. It’s easier to get more thoughts out faster while typing, so 750 Words works for me. However, I still find myself craving good old-fashioned handwriting, so I think I might rotate back one of these days.

Looking at your thoughts on paper immediately takes all of the emotion out of it. It’s great for problem-solving and prioritizing what you need to deal with. Some of what you read might even make you laugh.

Tidy your workspace. 

According to this article, Princeton University researchers discovered that clutter can make it difficult to focus on a particular task. Additionally, the Anxiety and Depression Association of America indicates that the physical activity of cleaning coupled with the result of a cleaner space helps reduce stress and feelings of anxiety.

If you’re not inclined to clean a whole room, just clean your workspace. Fewer things to look at on your desk will help you get more essential things done quicker.

Connect with someone whose company you enjoy.

This one might not be for everyone, especially if you are an introvert. But one of the things I learned while living with my family for the last two and a half years is that a quick dose of lighthearted conversation with a loved one can do wonders for your spirits. The act of laughing can be incredibly therapeutic. If you don’t live with anyone, a phone call or voice note would have a similar effect.

Interact with nature.

A brisk walk, sitting on your patio or in your backyard, anything that gets you breathing fresh air and not the constantly recycled air you breathe inside can clear your mind and boost your mood. Walking outdoors can make you mindful of all the beautiful green spaces around you.

Additionally, doing things like growing food or flowers, exercising outdoors, and interacting with your pets can make you feel more relaxed.

According to this article, research into ecotherapy (a type of formal treatment which involves doing activities out in nature) has shown it can help with mild to moderate depression. Being outside in natural light can also help with seasonal affective disorder, affecting people during particular seasons or times of the year.

Take a nap.

I wasn’t kidding in the intro of this post about taking a nap to feel reset. Even ten minutes of shut-eye can do the trick. Now the million-dollar question is, are you one of those gifted at falling asleep as soon as you close your eyes? If yes, this tip should go to the top of your list.

Thank you for taking the time to read this post. I hope you’ve come away with a few tips and tricks to help reduce the mental fatigue we are all experiencing these days. Learning to break out of the fog is an acquired skill with lasting benefits, and it’s a skill I work on daily.

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