Spring is finally here! The longer days, fresh air, and sunshine make it the perfect time to shake off the winter blues and start fresh. You might already be doing a little spring cleaning in your living space—tossing out old files, clearing out sentimental items, and wiping down window sills—but have you ever thought about doing a mental spring cleaning? Just like physical clutter can pile up in your home, mental clutter can weigh you down, making it harder to focus, feel motivated, and reach your biggest goals. Let’s dive into 10 ways to spring clean your mind.
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As a licensed Physical Therapist Assistant with over 7 years of experience, I am passionate about helping women discover how to exercise properly and heal their pain. Join me at Good Mind + Body, where we create a supportive space for women to learn, grow, and achieve their health and wellness goals.
Why Spring Cleaning Your Mind Matters
Your own mind is like your living space—it needs regular tidying up to function at its best. Studies show that mental clutter can affect your cognitive abilities, memory, and even your immune system. A recent study found that too much stress and negative self-talk can lead to memory problems, making it harder to focus on new projects and creative ideas. So, if you’ve been feeling stuck or unmotivated, this is a great time for a fresh start.
10 Ways to Spring Clean Your Mind
The First Step: Clear Out Negative Thoughts
The first step to mental spring cleaning is letting go of negative thoughts like self-criticism. Did you know that the number one thing that is stopping you from achieve your biggest goals is yourself!
Here are some things you might be telling yourself:
- “I’m not good enough.” – Doubting your own worth or abilities can make success feel out of reach.
- “I don’t have what it takes.” – Feeling like you lack the skills, knowledge, or experience can keep you from even starting.
- “What if I fail?” Fear of failure can create anxiety and lead to procrastination or self-sabotage.
- “I don’t deserve success.” – Struggling with self-worth can make women feel guilty about wanting more for themselves.
- “I’m too busy to focus on my goals.” – Feeling overwhelmed by responsibilities can make personal goals seem impossible.
- “Other people are better than me.” – Comparing yourself to others can lead to feelings of inadequacy and imposter syndrome.
- “It’s too late for me.” – Believing that you’re too old or that you missed your chance can stop you from pursuing dreams.
- “I’ll never be as successful as I want to be.” – Setting high expectations but doubting your ability to reach them can be discouraging.
- “I should wait until I’m ready.” – Perfectionism can cause endless delays, keeping you stuck in preparation mode instead of taking action.

Rewriting Negative Thoughts
Turning negative thoughts into positive ones can help shift your mindset and boost confidence. Here’s how to reframe them:
- “I’m not good enough.” → “I am capable, and I am constantly growing and improving.”
- “I don’t have what it takes.” → “I have the ability to learn and develop the skills I need to succeed.”
- “What if I fail?” → “Every setback is a learning opportunity that will help me grow stronger.”
- “I don’t deserve success.” → “I am worthy of success, happiness, and everything good that comes my way.”
- “I’m too busy to focus on my goals.” → “I can make time for what truly matters, even in small steps.”
- “Other people are better than me.” → “I am on my own unique journey, and my progress is what matters most.”
- “It’s too late for me.” → “It’s never too late to chase my dreams and create a life I love.”
- “I’ll never be as successful as I want to be.” → “Success is a journey, and every step forward is an achievement.”
- “I should wait until I’m ready.” → “I will never feel 100% ready, so I choose to start now and figure it out along the way.”
Redefine or Reconnect Your Values
Reconnect with your values. Our values are the core beliefs and principles that shape our worldview and guide our actions. They act as a compass, helping us navigate decisions, relationships, and challenges. However, in the hustle and bustle of everyday life, we often forget to pause and consciously reflect on what matters most to us.
Without this awareness, it’s easy to feel disconnected or off course. Taking time to reflect on your values allows you to assess your current life and identify areas where you might want to make changes that align more closely with your true self. To get started, try the online values card sort activity to help clarify your top guiding values. Once you have a better understanding, ask yourself, Are my current actions, habits, and goals in line with these values?
This self-reflection can provide powerful insights and serve as a blueprint for creating a life that is not only meaningful but also fulfilling. By regularly revisiting and living by your values, you’ll feel more grounded, purposeful, and aligned with your deepest desires.
Declutter Your Physical Space for a Healthy Mind
Did you know that your physical space affects your inner world? A clutter-free space can help create a healthy mind, making it easier to focus and stay motivated. Start small—clean out your old files, organize your social media accounts, and do a little spring cleaning in your workspace. Even getting rid of those dust bunnies on your window sills can feel like a simple way to refresh your own mind.
Here is a free spring clean checklist:

A Digital Detox for Mental Space
Your external world isn’t just physical—it includes digital clutter too. Take some free time to go through your emails, unfollow accounts that don’t spark joy, and delete old habits of mindless scrolling. New research shows that reducing screen time improves brain health and prefrontal cortex function, making it easier to concentrate on new projects and creative projects.
Remember, I’m not suggesting you completely cut out screen time or scrolling—just reduce it. Your phone or apps may even track your usage, helping you see how much time you’re spending. Try setting a limit, like one hour a day, to create a healthier balance.
Make Room for New Beginnings
Once you’ve cleared the mental clutter, it’s time to make room for new beginnings. Maybe you’re looking for a spiritual awakening, want to practice a Christian perspective on manifestation, or focus on personal growth. Start by adopting a new habit like mindfulness meditation, journaling, or even learning a new language.
Spending time in nature—like taking a short walk in the fresh air—can do wonders for your mental health. Deep breathing exercises and quiet moments of reflection can also help calm your mind and ease daily stress.
Nourish Your Mind with Healthy Habits
A healthy mind starts with a healthy diet. Did you know that foods rich in fatty acids can boost your brain health? Adding more omega-3s to your diet is a great way to improve focus and mood.
Here are three of the top foods that nourish brain health:

- Fatty Fish
- Rich in omega-3 fatty acids, which support cognitive function, memory, and overall brain health.
- Examples include salmon, sardines, and mackerel.
- Blueberries
- Packed with antioxidants, they help protect the brain from oxidative stress, improve communication between brain cells, and support memory.
- Walnuts
- A great plant-based source of omega-3s, antioxidants, and vitamin E, which help reduce inflammation and support cognitive abilities.
Incorporating these into your diet can help boost brain function, improve focus, and support long-term brain health! 🧠✨
Regulate Your Sleep Schedule
One of the most important ways to refresh your mind is by prioritizing quality sleep. Sleep plays a crucial role in memory consolidation, cognitive function, and emotional regulation. When you’re well-rested, your brain functions at its best, allowing you to think more clearly, manage stress better, and improve your overall mood.
To start regulating your sleep schedule, aim for 7-9 hours of sleep each night and try to go to bed and wake up at the same time every day—even on weekends. This consistency helps regulate your circadian rhythm, allowing for deeper, more restorative sleep.
If you’re struggling with sleep, consider limiting screen time before bed, creating a calming bedtime routine, or even practicing deep breathing techniques to help you unwind.
Move Regularly

Physical movement is not just good for your body—it’s great for your brain too!
Exercise boosts blood flow to the brain, stimulates the release of endorphins (those “feel-good” hormones), and helps improve cognitive function.
Regular physical activity can also reduce anxiety, depression, and stress, which often weigh down your mental space. Whether it’s a brisk walk in the fresh air, a yoga session, or a quick dance party in your living room, find a form of movement that feels good to you. Aim for at least 30 minutes of exercise a few times a week to keep your brain in top shape.
Let Your Mind Wander
In today’s fast-paced world, it can be hard to slow down and allow your mind to wander. However, giving your brain the freedom to daydream or reflect without the pressure of task-oriented thinking can be incredibly rejuvenating.
Mind-wandering allows your brain to make creative connections, process emotions, and find solutions to problems. Take time each day to let your thoughts wander without distractions—whether it’s during a quiet walk, while you’re sipping tea, or just before you fall asleep. This kind of mental downtime helps clear mental clutter and can lead to valuable insights and fresh ideas.
Develop a Stress Relief Plan
Stress is a natural part of life, but chronic stress can be mentally and physically draining. Creating a stress relief plan is essential to maintaining mental clarity and well-being. Start by identifying what causes you stress and developing coping mechanisms to manage it.
Consider practicing relaxation techniques like deep breathing, mindfulness meditation, or progressive muscle relaxation. Regularly incorporating these activities into your routine can help lower stress levels and give your brain the space it needs to thrive.

In addition, setting aside time for hobbies or activities that bring you joy—whether it’s reading, painting, or spending time with loved ones—can serve as a powerful way to relieve stress and reset your mental state.
Embrace the Benefits of Decluttering
Decluttering your mind is just as powerful as decluttering your home. It helps you focus on what truly matters, reduces mental weight, and makes room for new ideas and better relationships. Think of it as a time of renewal—the perfect time to let go of the past and step into a brighter, more focused future.
Final Thoughts
Spring is all about fresh starts, longer days, and new perspectives. Whether you’re setting new goals, starting a new project, or simply looking for a simple way to feel lighter, a little mental spring cleaning can make all the difference. So, take a deep breath, sip some herbal teas, and step into this new season with clarity and confidence. The best thing you can do for yourself is to start now—because there’s no such thing as the perfect time to begin, just the decision to do it!
Now tell me, what’s the first thing you’re going to declutter from your mind today?
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