7 Steps to Clear Mental Chaos

Do you lack focus?

Do you feel stuck, overwhelmed and unable to take action?

Many people have a hard time slowing down their brain or clearing the thoughts in their mind.  Thoughts often come at whirlwind speed, and it can be hard to concentrate on the tasks at hand be it our work, our home life, or maybe our sports performance. When so many thoughts are floating around in the mind it creates what I call “mental chatter or chaos”.

Often mental clutter is made up of negative thoughts such as worries or bad feelings. Do you feel overwhelmed or drained when positive thoughts race through your mind? No, because they actually energize you. Regrets and worries can easily cloud the present. Self-doubt, frustration and fear can also take up a lot of space in the mind. When these types of thoughts take over in the brain, it can be stressful, upsetting, and sometimes even stop us from moving forward. 

The best way to clear mental chaos is to process and organize the thoughts, rather than letting them dance around in your brain. Doing so will allow you to focus on the present and feel more calm and centered. 

The following 7 steps have proven very helpful in clearing mental chaos.

  1. Write things down

    A good way to clear mental chaos is to transfer the thoughts onto paper. This can be in the form of a to-do list, an email to a supportive friend, or a journal entry. When the thoughts are recorded, your brain can release them. Additionally, if you feel weighed down by a situation (like an argument or problem at work) writing about it can help you process your feelings. You can get a better handle on the events, how you feel, and what you might have done differently.
  2. Talk it out
    Many work through thoughts and feelings by talking them out. If you have an objective person or a coach to talk to it can help. However, the very act of talking is often all it takes, and having someone to talk to isn’t always necessary, as it can be just to yourself. Many people find that just saying things out loud can help you gain perspective and clear your mind.
  3. Pause, Listen and Gain Clarity
    Take a moment to just breathe and pause so you can listen to what your thoughts or words are telling you.  Are they supportive and encouraging, or are they sabotaging you?  Are the thoughts entering your mind judgment or fear? Are they coming from past hurts? Our past experiences and fear of the unknown creeps into our brain and freezes us from moving forward. Get clear on what you want and focus on that versus focusing on the things you don’t want. Stop dwelling on the past and focus on the moment and what you want for the future.
  4. Change your state
    When you feel the stuck states like overwhelm or frustration it’s time to change your state. A way to do this is to change your environment at those moments, get up, exercise, dance, high five, whatever you need to do to light you up again.  Repeat this over and over again as it will create new neuro pathways to help unlock new great states.
  5. Make a Plan
    Once you let go of the past and focus on what you want you can take the appropriate action to move forward. Your plan should include goals. Set goals that are strategic, stretch you, are achievable, meaningful, and results oriented. Make sure there is a time when to complete it by and that you track it.
  6. Time to Execute
    So, you’ve cleared your mind, gained support and made a plan. Now it’s time execute on it. Take a step, big or small that moves you towards achievement. Each day make the effort to follow through and take one action to keep you moving forward. Learn to keep the end results in mind. Stay focused on it create a visual that you can turn to that represent what you want and fulfillment.
  7. Stay Laser Focused
    Learn to keep the end results in mind. One way to stay focused is to create a visual that you can look at. This visual represents represent what you want and the fulfillment you receive when you achieve.
Continue to clear your mind and focus on what you want.  If you find the mental chaos stirs up again, then it’s time to clear your mind once more. If you are repeating old unsupportive habits, then take actions steps that move you towards your goals. Try new things or different actions or reach out to gain another perspective or guidance.

Master the Mind, Master the Game 

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