Welcome to this Spring Clean Your Mind online exercise, designed especially for individuals with ADHD.

If you've ever felt overwhelmed by the constant buzz of mental clutter – those pesky thoughts, tasks, and obligations that drain your energy and steal your focus – you're in the right place.

This exercise is all about reclaiming your mental space, clearing out the noise, and restoring a sense of calm and clarity to your life.

What is this Exercise About?

This exercise revolves around the concept of minimizing "mental clutter". Just like physical clutter can weigh us down and make it difficult to navigate our living spaces, mental clutter can cloud our minds and make it challenging to focus, prioritize, and stay organized. By identifying and addressing what’s cluttering your mind, you can free up valuable mental energy and create a more conducive environment for productivity and well-being.

What is the Goal?

The goal of this exercise is simple: to help you spring clean your mind and start decluttering your life. By identifying the sources of mental clutter and taking proactive steps to address them, you can reduce overwhelm, improve focus and attention, and cultivate a greater sense of calm and clarity. Ultimately, the aim is to empower you to take control of your mental space and live more intentionally, with purpose and clarity.

How Does it Work?

This exercise is structured around a series of steps designed to guide you through the process of identifying, prioritizing, and tackling your mind clutter. You'll start by making a list of the things that are weighing on your mind, then prioritize them based on their importance and impact. From there, you'll decide how to address each item and how to celebrate your efforts.

So, are you ready to say goodbye to some of those energy-draining nuisances and hello to a clearer mind and renewed focus? Let's get started to spring clean your mind!

Step 1: Get It Out

Take a moment to recognize the things in your life that are constantly buzzing in the background, draining your energy and stealing your attention.

Make a list of up to 25 items from all aspects of your life – work, home, relationships, finance, family, environment. They might be to dos or thoughts, smaller or bigger, more or less painful.

    Example Mental Clutter:

  • Unopened letters on your desk to take care of
  • Cluttered corner in your kitchen to sort through
  • An old friendship waiting to be kept alive
  • Address chronic negative thoughts
  • Establish a better bedtime routine

Step 2: Pick Up To 5

Select up to 5 mental clutter items that you would like to address first by clicking their corresponding checkbox

Your Turn:

Step 3: Make A Plan

First for each item, decide what you would like to do with it. Here are your options and how they work:

  • Fix it - break it down into action steps, set a deadline, connect with an accountability buddy and decide how you would like to celebrate it!
  • Elminate it - define how this will benefit you to eliminate and set action steps to do so.
  • Change your perspective on it - get specific and define how you will change your perspective moving forward. Discover obstacles and solutions for this new perspective.
  • Keep it - if it can't be fixed, eliminated, or changed, it might be best to keep it around. In that case, set some intentions for the future.

Step 4: Review Your Work

Take a few moments after clicking the 'Show Your Master Plan' button below to go through your master plan for spring cleaning your mind. Clarity is on the way!

Feel free to return to the previous step, update your intentions and refresh your plan by re-clicking the 'Show Your Master Plan' Button

Step 5: Save and Go!

We recommend printing a physical copy and keeping the digital one as well. Place the physical copy on your desk or somewhere you will see it everyday.

  • Save your 'Master Plan' and put it up somewhere.
  • Schedule your action items in your calendar or in your Brili routines
  • If you have time right now, get started on the first action item!

Clarity is on the way!

All Done, Congratulations!

The hard thinking is done, you have identified your mind clutter and defined a few action items. Good work!

Now it is time to take action! Whether you want to establish a new habit or schedule a series of tasks, we recommend checking out our routine app for adults with ADHD to do just that.

The app is available now for 10 days completely FREE. Click or scan the visual below to take a look!

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