SELFCARE THERAPY 
EVERYTHING ABOUT DECLUTTERING THE BRAIN

FRIDAY  26 JUNE 2020

 

 

Like most people you’ve probably felt distracted , chaotic, not able to think clearly more often than you would like. Or maybe you experienced moments where your brain went on autopilot, resulting in you feeling paralyzed by stress and fear. These examples are signs your brain was in high need of a manual declutter. Today we will go in depth about ‘decluttering your brain’. But first let’s start with the definition of decluttering. I combined several dictionaries, which resulted in the two definition stated below: 

 

  1. ‘To remove things you do not need from a place to make that place more pleasant and useful.’  

  2. ‘To remove things that are overcrowding a place to make the place more pleasant and useful.’

 

To cut a long story short, brain decluttering can be explained as removing things from your brain to make it more pleasant and useful. Or to remove things that are overcrowding your brain to make the use of it more pleasant and useful. 


 

But why is it so important to declutter the brain?

 

Your brain needs structure/order. So experiencing brain clutter is bad , because it drains your cognitive functions (memory, focus, processing information, making decisions, executive functions etc. ) and  it enhances feelings of stress, anxiety and depression. 

This results in high release of cortisol, which increases our appetite for sweet and fatty unhealthy food and leads to poor eating habits. Stress, anxiety and depression also have an effect on your sleep quality. All these factors lower your immune system. This on it’s turn has a great effect on your overall health.

 

(conclusion!) Decluttering the brain is important because it keeps your brain and body in homeostasis or gives the brain the change to reduce stress, anxiety, distracted thoughts. To improve sleep quality , focus, productivity, creativity , memory, eating habits which gives you a clear mind and a more structured life. 

 

To declutter our brain we will use our brain dump method. This brain dump method will help you

  1. get everything out of your brain

  2. order every thought

  3. care for painful emotions

  4. prioritize and plan, so your thoughts will become reality


 

For this braindump method we use a notebook, sticky notes (optional!), pen , cozy or productive space.


 

STEP 1 : FIND YOURSELF THE PERFECT SPACE

Before you start choose or create a quiet and clean space at home or work. ( Studies have shown that a clean space already releases clutter, and you haven’t even started yet.) 

If you prefer to play some instrumental background music, go ahead, but avoid music with commercial breaks

 

STEP 2 : LET YOUR MIND WANDER AND WRITE EVERY THOUGHT DOWN

Breathe! Embrace feelings of stress, anxiety. or other emotions that come to the surface until your body is at ease. Now let your mind wander. Write down every thought that comes to mind. ( You can use sticky notes so you are able to re-use your notebook or just write directly on the pages) Often times the second you write a thought down your brain will release that thought. Do this for approximately 10 -15 minutes.

 

STEP 3: CREATE BRAIN TABS

Now it’s time to turn the page. On this page you will create brain tabs.Leave enough space between the tabs. These tabs will give you the possibility to order your thoughts. Believe me your brain will thank you for it.

 

Example 

  • Work thoughts
    (anything related to your work/ business. New ideas, projects, website etc.)

  • Personal thoughts
    ( cleaning the house , working out, grocery shopping, taking care of your plants , selfcare moments , date nights etc.)

  • Emotional thoughts
    ( worries , fears , disappointments. Any feeling that came up ) 

  • Projects thoughts

       ( Any project that’s not work related, but to big to put it under the personal tab. Like, planning a 

       vacation, organizing a party, planning a wedding etc. ) 

  • Random thoughts
    ( things that didn’t really fit anywhere.. Nothing you necessarily have to do, but things you didn’t want to forget about.)

 

STEP 4 : PLACE EVERY THOUGHT UNDER A TAB

If you use sticky notes place all the same thoughts together and place them underneath the right tab. If you’ve written your thoughts down write behind every thought under which tab it belongs and rewrite every thought under the right tab.

 

STEP 5: TRANSFORM THOUGHTS IN ACTION POINTS

Write behind every thought a deadline so it becomes an action point. Even the emotional thoughts are sometimes controllable, don’t forget to plan them in.

For the emotional thoughts you can’t control take a few moments to sit with these thoughts, feel them , rationalize them and release them. Next time you do a brain dump check if these thoughts appear again. If so repeat the same action again until you’ve released them for good.



STEP 6 : SCHEDULE THE ACTION POINTS INTO YOUR AGENDA

Write all the action point in your agenda.Once you scheduled everything into your agenda you will be amazed on how your brain feels. If you accomplished an action point get rid of the stick note or cross it off in your notebook and agenda

 

Do this as often as possible. Your brain will thank you for it.

 

 

 

Greetings,

The WOTS-Foundation