7 Tools To Clear Your Mind

1. Box Breathing

Picture a square. Each side is a number of seconds for which you control your breath:

⬆️ Breath in

➡️ Hold your breath

⬇️ Breath out

⬅️ Hold your breath

Start with a 5-5-5-5 second pattern for 20 cycles total.

2. Fishbowl meditation

Imagine your skull as a fishbowl, and your thoughts are the cloudy, murky water.

Your breathing is the filter.

Breath in → Fresh water enters the bowl.

Breath out → Murky water leaves your mind.

Set a 5min timer to regain mental clarity.

3. Writing

Our brains are great for coming up with ideas, not storing them.

Free mental capacity by capturing what’s on your mind.

Daily reflection ensures you are in control of your life.

It also sharpens your memory and reduces stress.

4. Just you and the music

• Find a comfortable space

• • Plug in your headphones

• • Pick a favourite song

• • Relax with eyes shut

• • Feel the rhythm

Consider choosing a song to put you in the right mood you're after.

5. Walking meditation

Going for a walk is powerful to rebalance your brain.

But not when you take your problems with you.

Do a walking meditation instead.

Focus on every single step.

Walk around your block fully present and come back refreshed.

6. Cleaning up

Your environment helps you foster a calm mind ready for deep work.

Avoid a messy physical and digital workspace.

Delete/Move documents off your desktop.

Clear up clutter from your desk.

7. Taking a nap

Why?

• Napping Calms you

• Improves memory recall

• Replenishes your energy

How?

• Shut the blinds or use a sleep mask

• Ensure you won’t get disturbed

• Find a comfortable spot

• Elevate your feet

• Set an alarm

BONUS:

Don't pick up your phone and scroll social media.

You'll get trapped longer than you want to.

Plus it'll take you longer to focus after.