Do you find you are stressed, stuck, and held back from achieving success?
Are you unable to achieve your goals in business, sports, or life because you lack focus, feel overwhelmed, and are in a stuck state?
Many people have a hard time clearing the chaotic thoughts in their minds and get easily distracted. It was found that the average person has about 12,000 to 60,000 thoughts per day. Of those thousands of thoughts, 80% were negative, and 95% were the same repetitive thoughts as the day before. How we think determines our outlook on each day which can affect our ability to succeed.
In times of overwhelm and crisis, worry and fear can spiral out of control which can consume and clutter the mind, and the ability to stay focused and concentrate on tasks at hand can become a challenge. When so many thoughts are floating around in the mind it creates what I call “mental chaos”.
Often this mental chaos is made up of negative thoughts such as worry, fear, or guilt. When gloom and doom thoughts take over the mind, it creates stuck, stressed states that stop progress in even the simple tasks.
Think about a time when you had positive things going on in your life. Did you feel overwhelmed or drained? No – because these positive thoughts energize you and you may have felt you could take on anything.
The best way to clear mental chaos is to process and organize the thoughts, rather than let them bounce around in your head. Doing so will allow you to focus on the present and feel calmer and more grounded.
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 take pen to paper and write down the thoughts. This can be in the form of a to-do list, an email or text 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 writing about it can help you process your feelings. You can get a better handle on the events and how you feel.
2. Talk It Out
Many people work through thoughts and feelings by talking them out. If you have a supportive, objective person or a coach to talk to that 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. You can be your inner coach.
3. Breathe, Listen and Gain Clarity
Take a moment to just breathe so you can listen to what your thoughts or words are telling you. Are they supportive and encouraging or are they sabotaging you? Check in to see if they are based on judgment, resentment, or fear and if they are coming in from past hurts. Our past experiences and fear of the unknown creep into our brain and stop 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 – what you want for the future.
4. Change your State by Changing your Environment
When you feel stuck in states like overwhelm or frustration it’s time to change your state. A way to do this is to change your environment – get up, exercise, dance, high five, whatever you need to do to light you up again. Repeat this over and over as it will create new neuropathways to help unlock new positive states. Need a reminder? Snap out of it! Wear an elastic band around your wrist and when overwhelm and worry take over snap the band and refocus on something else.
5. Make a Plan
Once you let go of the worry or stop the mental chaos it’s time to focus on what you want to accomplish. When your mind is cleared you can take the appropriate action to move forward. This is the time to make a plan that includes some goals. Set goals that are strategic, stretch you, are achievable, meaningful, and results-oriented. If it is not the right time for big goals, then set some small ones to focus on. Make sure there is a deadline when to complete it and that you track it.
6. Take Action
You’ve cleared your mind and made a plan – now it’s time to take action! 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.
7. Stay Laser-Focused
Learn to keep the end results of your goals in mind. One way to stay focused is to create a visual that you can look at. This visual represents what you want and the fulfillment you receive when you achieve your goals.
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 action steps that move you toward your goals. Try new things, different actions or reach out to gain another’s perspective or guidance.
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Master the Mind, Master the Game