In the southern hemisphere, spring has sprung. It’s my favourite time of year and one where I always put in some extra effort to really spring clean my mind. It should be a top priority for all of us. You are the architect of your mind, and you are with yourself 24/7. Create the very best environment that you can. So, no matter where you are in the world, it is always a good time to take charge of your mind, clear out mental clutter, refocus and revitalise your cognitive and emotional well-being. Here’s Key Steps that are backed by neuroscience that we can all take to…
‘be the difference that makes the difference.’
- Mindfulness meditation. It helps reduce the default mode network (DMN) activity, which is often associated with mind-wandering and overthinking. This practice enhances present-moment awareness, reduces stress and improves emotional regulation. Regular mindfulness practice increases grey matter density in the hippocampus (associated with memory and learning) and decreases it in the amygdala (associated with fear and anxiety).
Quick tip: You don’t need yoga pants or oodles of time. Just ground yourself in your chair right now (or get your feet on a patch of nature – your garden is perfect), feel the weigh of your feet on the ground and your deep connection to the earth and focus on your breathing. Do this for 3 minutes, 3 times a day and you’ll never look back. - Cognitive restructuring. This involves identifying and challenging negative thought patterns and replacing them with more constructive ones. This process helps rewire neural pathways, promoting a more positive and resilient mindset. Neuroplasticity allows the brain to rewire itself in response to changes in behaviour, environment or thinking patterns. By consistently reframing thoughts, you can strengthen neural circuits associated with constructive healthy thinking.
Quick tip: Challenge those close to you to help you and give feedback on what they hear you saying – this changed my life more than two decades ago. I unearthed so many weeds in the garden of my mind and replaced them. - Physical exercise. Regular physical activity boosts the production of brain-derived neurotrophic factor (BDNF), which supports the growth and maintenance of neurons. Exercise also enhances cognitive function and mood by increasing blood flow and oxygenation to the brain. Exercise is linked to increased neurogenesis in the hippocampus, improved executive function, and a reduction in symptoms of anxiety and depression.
Quick tip: Just do it. Even 10-minutes of walking will make a difference. I bought a treadmill about 15 years ago because I was no longer getting to gym consistently. Find a way that works for you – your body and mind will never be the same again and you’ll literally live longer. - Sleep optimisation. Quality sleep is essential for mental clarity and emotional stability. During deep sleep, the brain undergoes a process called glymphatic clearance, where it removes metabolic waste, including beta-amyloid plaques associated with Alzheimer’s disease. Sleep supports memory consolidation, emotional regulation, and cognitive function by allowing the brain to process and store information efficiently.
Quick tip: Don’t have kids 😉. I could resist saying this! Mila is not a sleeper, so I struggle with getting enough sleep. What I know works though is keeping regular sleep schedule (go to bed and wake up at the same time) and making your bedroom a sanctuary – no TV or intense conversations. Create a safe space to relax and let go. - Digital detox. Reducing screen time and taking breaks from digital devices can help decrease cognitive overload and improve attention span. Constant exposure to digital stimuli can lead to fragmented attention and increased stress levels. A digital detox helps rebalance dopamine levels, which are often overstimulated by the frequent use of smartphones and social media. It also reduces the constant activation of the brain’s reward system, allowing for better focus and mental clarity.
Quick tip: Put your mobile away (out of reach or in another room) for periods of the day. You’ll survive, business will keep turning, it will be okay. It is that simple and that hard. - Novel activities. Learning new skills or hobbies challenges the brain and promotes the formation of new neural connections. This can be anything from learning a language to picking up a musical instrument or trying out a new sport. Engaging in novel activities stimulates the release of neurotransmitters like dopamine and serotonin, which are associated with reward and pleasure. It also encourages neurogenesis and enhances cognitive flexibility.
Quick tip: Maybe try your hand at paddle and you’ll get exercise and novelty at the same time. I’ve just started working with a personal trainer again – I do this every few months – to force me to spice up my exercise routine because I am a creature of habit and love running above all else. - Journaling and reflective writing. Writing down thoughts and emotions can help organise mental clutter and provide clarity. Reflective writing encourages deep processing of experiences and emotions, leading to better self-awareness and problem-solving. Expressive writing has been shown to activate the prefrontal cortex, the area of the brain involved in decision-making and emotional regulation. This practice can reduce stress and improve mood by helping to process and release pent-up emotions.
Quick tip: If you journal, you know it works. If you find it hard, just start with no particular reason in mind other than to express how you are feeling (this is how I started) and the practice will evolve and you’ll find your unique way of journalling that supports you. If you don’t like the act of writing, you can talk it out too.
Incorporating these practices into your daily routine can help consistently clear out mental clutter, improve your cognitive functioning and enhance your overall emotional well-being. It is a no brainer. The choice is in your hands. My choice is to put more effort into 2, 4 and 5 and tweak my habits. I’m wondering what Key Steps you need and can commit to? Just start small and start right now and you’ll…
‘be the difference that makes the difference.’
