5-Minute Mind-Clearing Routine

Use this guide to relieve stress and clear your mind so you feel refreshed and ready to take on the day.

mind clearing routine

Photo by: mediaphotos/Getty Images

Whatever stress and pressure you’re feeling, it’s important to get it out. For many women, it helps to talk to a friend or partner. Others, however, feel they benefit more from taking that mental clutter and putting it down on paper. For one, there’s zero risk of judgment—plus you sidestep a common danger: talking your problems in circles. (That’s no better than fixating on them yourself.) This simple 5-minute mind-dump routine can clear a toxic stress block-up, and it will also help you overcome negative thinking. Just create a document on your computer and:

 

Minute 1: Dump Spill the contents of your brain, no holds barred. You’re basically focusing on that background chitchat that’s always there, and then typing it out—stream-of-consciousness style:

  • I can’t believe I didn’t call the plumber. I’m such an idiot!
  • I hate when I miss the gym in the morning. I feel so blah. I really wish I went.
  • My boss keeps bragging about his expensive vacation and I’m going nuts!
  • Why hasn’t Karen replied to my email from yesterday? Is she mad at me?

Minute 2: Evaluate Read what you wrote, and immediately wipe out any worries or thoughts that aren’t in your control. You’d be surprised—the mere act of hitting delete helps you let these energy-zappers go.

 

Minutes 3-4: Reframe Now, push yourself to change the conversation. Take the stuff that’s bugging you, and recast it in a hopeful manner:

  • I’ll write a note to call the plumber first thing tomorrow morning.
  • I didn’t make it to the gym, but I can still walk for 10 minutes after dinner.
  • My friend might just be busy! I should resend again—or let it go.

Minute 5: Breathe Check your posture, then close your eyes and breathe slowly and deeply. Then, get on with your day—calmer and more relaxed!

 

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