Ways to declutter for your mental health beyond your physical space
We associate “decluttering” with our physical space, don’t we? Especially with the impact that Marie Kondo’s book “The Life-Changing Magic of Tidying Up” has made since its release, the practice of decluttering our homes and spaces has gained popularity and many have been inspired to keep a tidy space.
As a therapist, I’d like to think that decluttering can go beyond tidying up our physical space; letting go and simplifying our life is about much more than getting rid of things. Decluttering can also be about tending to our mental health. On this blog post, I offer 8 ways to declutter for your mental health that have nothing to do with your belongings or your physical space.
I will also add that this is part 1 of a series of two blog posts about decluttering for your mental health because yes, there are many things we can simplify and declutter that go beyond our physical space!
8 ways to declutter that will impact your mental health and have nothing to do with your physical space [part 1]
1. Declutter your inbox
Unsubscribe from email lists that create clutter in your inbox and do not contribute value or joy to your life.
Delete emails you read and don’t need to save.
Archive emails that you might not want deleted.
Practice “inbox zero.”
Create folders to save important emails you’d like to save.
2. Declutter your relationships
Ask yourself these questions:
Who are the people you feel the most supported by?
Who are those who are reciprocal of your friendship?
Who are the friends, family, loved ones who you feel the most at ease, or the most like yourself?
Who are those who healthily pour into your life and whom you can also pour into theirs?
Who are those people who encourage you to be the best, healthiest (mentally, physically) version of yourself?
After some reflection, you might find that the people that come to mind when answering these questions are the ones you might want to keep close. Taking inventory of our relationships entails taking an honest look at how these make us feel and which ones are built on mutual care, strength and support. This article talks a bit more about decluttering your relationships.
3. Declutter your mind and thoughts
Work tasks, home to-dos, the news, worries, relationships, things to remember, deadlines, etc.… sometimes there’s so much going on in our minds. A cluttered mind can feel heavy and overwhelmed. We’re unable to get things done or relax when we find ourselves full of distractions, pulled in many directions, and feeling a lack of clarity and stress.
Some things that might help:
Do a “brain dump” and get your thoughts out of your head and jot them down.
Make a list of all the tasks that come to mind and prioritize them (because you won’t and should not get all of them done in one day). This post and this post might give you ideas on how to prioritize tasks after you’ve written them all down.
If you have any worries, intrusive thoughts or just don’t want to forget about what you are thinking of, keep a journal (or a simple notebook like this one) with you and write those things down. Give yourself permission for those thoughts to leave your mind and if you feel the need to revisit them and if you are ready, you can be reassured that they will be there in that notebook and will not go anywhere.
When it comes to tasks, I personally like to start writing everything down everything I have in my mind (doing a brain dump), creating a to-do list, and selecting 3 priorities for the day. Those 3 tasks are the ones that will be prioritize that day. Of course, if I finish them, I can take a look at my to-do list and work on another item from my list. I use this planner which has a section to write down my to-do list and 3 priorities for the day.
4. Declutter your social media & use of digital devices
Let's do a digital detox, shall we? If this is your first time hearing about this term, you might also be surprised about the benefits associated with taking a break from technology. Taking time away from social media and particularly, away from your computer or phone screen, can lead to reduced stress, better sleep, boosted mood, and will help you to be more aware in the present moment. If you need some guidance on how to do a digital detox, here’s a simple, 10-step guide.
Now that we have talked about a digital declutter in a more general sense, I want to hone in chatting about ways to declutter your social media. You may not want to or cannot fully step away from digital screens or apps, that’s ok! There are ways in which we can engage with these tools in a more mindful way. You can ask yourself these questions to help you do this:
Think about the apps you use on a regular basis. How do you feel after using them? Do they cause particular thoughts or feelings?
Is my social media usage nourishing (helping me stay in touch with loved ones, providing me with valuable education, encouraging, etc.) or is it taking away from me (taking away my peace, comfort, energy, my time, etc.)?
Think about the time you spend using these social media apps. Is the time spent in these apps better used doing other things? What are some things that you are not doing (but need to) when you use these apps?
How are these apps and the way that you are using them affecting your relationships?
Think about the people/accounts you follow on social media. Do they have any impact (positive or negative) in your life? How do they make you feel? Are they invigorating (life-giving) or destructive (harmful)?
Are the social media posts I’m seeing supporting my mental health or sabotaging it?
Decluttering our social media sounds easier than it actually is to do it. Especially with the current state of the world, we find ourselves attempting to remain connected with the people we know or to keep up with people that we may not know but feel a connection to, and our electronic devices are the tools that help us do that. Perhaps today you can start your social media declutter by setting up screen time limits on your phone. Maybe you can unfollow 1-2 accounts that sabotage your mental health. You may also want to leave your phone in another room while you sleep or stop using it 2-3 hours before bedtime. However you choose to declutter your social media and use of digital device, remember that there is no right or wrong way to do it, there’s just a way that is best for you.
5. Declutter your phone
Decluttering your phone go hand in hand with cleaning up your social media and limiting your social media usage. Decluttering your phone can look like taking inventory of the things and apps that are taking space in your device. Delete apps you no longer use, back up or send photos that are not important to the trash, upload any PDF files you’ve downloaded to your Google Drive or your Dropbox account. Delete old text messages, voice messages or notifications. If you feel like your phone could use a sweep and you’d like more ideas, here’s a great post for some guidance.
6. Declutter your expectations
The past few years have been strange to say the least; full of uncertainty, uneasiness, grief and many changes. In spite of all of this uncertainty, it seems like we’re still “being forced” to do all the things we “should” be doing (at work, at home, etc.), to the point of sometimes showing disregard for the mental, emotional and physical load that this pandemic has brought.
Many times, these expectations have been placed on use by someone or something else. But sometimes, these expectations have been placed on us by ourselves. “I should do this, I should do that…I must be working on this…” We need to cut ourselves some slack and realize that we are wholeheartedly doing our best amidst the world’s circumstances. Listing your priorities might help you keep doing what you need and works for you and give yourself permission to let go of what is not. Don’t expect the same things you expected of yourself prior to the last two years. The world has changed, and so have you.
Declutter your expectations and with them, anything that doesn’t serve you. While you are at it, declutter what you thought you should have been, and leave space for the things you really want and need to be.
7. Declutter your worries
Worrying is a normal part of the human experience, though often, we worry about things that have not or may not even happen. Uncertainty and when things are out of our control can increase our worries which can in turn serve as a detriment to our mental and physical health.
What are some ways to declutter your worries?
Do a brain dump. Write them down on a piece of paper.
Set up a “worry time.”
Discern between solvable and unsolvable worries.
Meditate or practice mindfulness.
Talk it out with a trusted friend or professional.
8. Declutter your time
Ask yourself these questions to reflect about your time and how you might need to declutter it:
What things fill up your time?
Other than work, home responsibilities, family, etc. are there other things that take up a lot of your time that perhaps shouldn’t?
Are there things you are doing for the sake of fulfilling some sort of expectation or that you are afraid/avoided to say no to?
What are those things that you are saying ‘yes’ to but in reality you need to say a ‘no’ to?
Are you overcommitting yourself?
Are you unable to say ‘yes’ to more things that fill you with joy and that are life giving?
How many of the things you have on your calendar for the next few weeks are solely for you and/or the ones you love?
What are some things you can postpone or even, cancel?
What would you rather fill up this time with?
