- In a world that bombards you with stimuli, carving out mental space for yourself is an act of revolution. Not to be more productive, but to be more present, more clear-headed, more serene.
- Mental decluttering isn’t a one-time thing, but a practice. Like running. Like living well.
- And every evening, when you switch everything off and take those 20 minutes to write, plan, and breathe, remember: you are choosing to be kind to yourself.
Have you ever looked for an “off” button for your thoughts somewhere on your body? You surely know the feeling of having your head full of things to do and remember, notifications, commitments, and worries. Your body is here, in the present, but your mind is elsewhere: it’s in the past because you’re replaying some mistake you made, or it’s in the future, planning how to manage everything or realizing you’ll never make it. You are experiencing a mental state quite common in these years: one overloaded with an unmanageable amount of information and data.
Don’t think you’re inadequate: times have changed too quickly, without leaving evolution time to take its course. In just a few decades (since the advent of the internet and then, especially then, since smartphones), our minds have found themselves having to manage a flow of information for which evolution had certainly not prepared them. Just think that today we see more images in an average day than a person living in the Middle Ages saw in an entire lifetime. The result is that a mind full of chaos is more tired, less productive, and much more stressed.
What is mental decluttering?
Mental decluttering is the art – and a bit of science too – of putting order into your thoughts, eliminating everything that is no longer needed. It’s saying “enough” to useless thoughts, endless mental loops, things that keep buzzing in your head but lead nowhere.
I noticed this a few days ago when, as soon as I woke up, I was already thinking about what I had to do. Which, put like that, would also seem reasonable and responsible, but instead… Instead, I was thinking about upcoming or future commitments with a certain anxiety, thinking I would never make it. It was at that moment that my mind took control, pointing out that yes, it was true, I had all those commitments, but that in the present it was useless to think about them and worry, because the origin of the anxiety was the thought of the commitment, not the commitment itself. In other words: I was worrying about a projection, about a probable but not certain future, and I wasn’t living in the present moment.
Our hyper-connected society makes it difficult to unplug and find mental quiet. After all, how could a mind subjected to excessive stimulation that alters attention and the ability to filter irrelevant information rest? This hyperstimulation also affects running: at that moment, the mind should be an ally, an engine that pushes us towards the goal. Instead, if it’s full of noise, it disperses our mental energies, making running more tiring and less effective.
Mental decluttering helps a lot in this sense, because it’s a way to choose what to focus on. And it’s also one of the best gifts you can give yourself: a little mental space to breathe, to decide, to live better.
Why mental decluttering is good for you (and for sports too)
An ordered mind allows you to be more clear-headed, more serene, and to react better to external stimuli. And this applies as much in life as in sports. Athletes know this well: performance is never just physical, it’s always mental too. Precisely during sports practice, selective attention and the ability to manage stress are crucial for improving performance and recovery. Many athletes use mindfulness and meditation routines to stay focused and present in the “here and now” and to prevent their minds from chasing unhelpful thoughts. And you too, without needing to be an Olympic athlete, can use mental decluttering to live better. And also to train better, or to make the physical activity you do more fruitful, transforming it into a moment of pure concentration.
Your new evening routine: three steps to make space Let’s start from the end: the last moment of the day, which is the evening. The choice is not accidental, given that it is (I hope at least for you!) the quietest time of the day, when you slow down and allow yourself time to unwind or relax. Here are three simple evening practices to incorporate into your day. It doesn’t take much time: 20 minutes is enough, but they can radically change the way you face the night and the next day.
- Reflective writing
Take paper and pen (yes, better than the keyboard: the act of writing and the friction of the pen on paper work wonders) and write: how was your day? What made you feel good? What weighed you down? It doesn’t need to be a perfect diary, just be sincere. Don’t worry about style, focus on the emotional flow. For once, spelling mistakes are also allowed ;) - Plan tomorrow
Empty your head of mental “to-do lists.” Write them down. Define 2-3 real priorities for the next day. Not everything. Only what matters. They are called priorities if there are few; if you have 20 priorities, then you only have mental confusion. In that case, start from the beginning :) - Breathe, meditate, let go
Even just 5 minutes of deep breathing or guided meditation can change your mental state. Apps like Headspace, Balance, or Insight Timer are a great starting point. You can also do it while running Decluttering isn’t just an evening practice. You can also apply it while you train. How? Focus on your breath. When you notice your mind wandering, gently bring your attention back to the rhythm of your inhale and exhale. This simple act brings you back to the present and helps you free yourself from intrusive thoughts. And if you want to try another method to focus while running, try focused running, an invention of Runlovers.
The direct link between mental clarity and physical well-being
A less cluttered mind translates into better decisions, less stress, and deeper sleep, to name just a few of the most positive and obvious effects. And – you know better than I do – when you sleep well, running also changes: your legs move better, your head is lighter, your energy returns. The positive effects are also felt in the long term: less cortisol (the stress hormone), greater ability to concentrate, and better emotional management. Which, let’s face it, also makes a difference in everyday life, as well as in sports.