Mind Decluttering 101: Unpacking Mental Noise (Part 2 of 3)
In Part 1 of this series, I focused on identifying and naming our mind clutter. Recognizing what’s holding you back is just the start. By identifying the mental clutter that’s been keeping you stuck, you’ve already taken an important step forward. Now it’s time to dig even deeper. To truly clear the clutter, we need to uncover its root causes. What’s triggering it? Where does it come from? How does it influence your actions and feelings? When we understand these factors, we gain clarity—and with clarity comes confidence and intention.
Below, I’ve outlined a series of reflective questions to help you surface the root causes of your mental clutter. Grab a piece of paper or your favorite note-taking app and jot down your thoughts as you go.
Reflect on the Roots of Your Clutter
What triggers your mind clutter? Identify those situations, people, or environments that tend to bring up feelings of overwhelm, confusion, or indecision (or other feelings associated with it).
Where did these beliefs come from? Reflect on the origin. Are these patterns from past experiences or external influences that no longer serve you? What might those be?
What is the worst case scenario? Consider the worst thing that could happen. Sometimes, voicing these fears can help put them in perspective and reduce their power over your actions.
How does this clutter make you feel? Your body can be a powerful indicator of when your mind is out of alignment. Note any physical discomfort, tension, or restlessness you feel.
What if this clutter weren’t there? Imagine a version of yourself free from mental distractions. How would you act differently? How would you feel?
Reframe and Move Forward
Once you’ve explored the roots of your mind clutter, it’s time to reframe those thoughts and shift toward action. Here are a few prompts to help:
Challenge the validity of your thought – Reflect on past experiences that contradict your mental clutter - e.g., if you often feel overwhelmed, recall a time when you successfully managed multiple tasks.
Create a new, clearer thought – Shift your thinking. If you’re bogged down by perfectionism, reframe it to something like “imperfect action is better than no action at all.” (A common approach in coaching!)
Choose an action to clear the clutter – Take a manageable step that challenges your mental clutter. This might be completing a small task you’ve been avoiding or setting aside time for focused work.
How would you encourage a friend – Often, we’re more compassionate and rational with others. If a friend came to you with the same thoughts, what advice or encouragement would you offer them?
What’s an affirmation I can use – Form a statement that counters your mental clutter and affirms your ability to move through it. For example: “I can take one step at a time toward my goals.”
By taking the time to reflect and reframe, you’ll uncover valuable insights into the roots of your mental clutter—and you’ll begin to see a path forward. In Part 3, we’ll dive into practical strategies for tackling mental clutter directly, including exercises to overcome self-doubt, break through limiting beliefs, and take intentional action.
Stay tuned!
