Welcome to this Spring Clean Your Life online exercise, designed especially for individuals with ADHD. If you've ever felt overwhelmed by the constant buzz ofmental 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 likephysical 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 startdecluttering 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 throughthe 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 yourmind!

Step 1: Get It All 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. Select 5 priority clutter items to start with by clicking their corresponding checkbox

    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

Your Turn:

Step 2: Define Your Priorities

For each item, decide what you want to do with it. Here are the options in the dropdown

  • Fix it
  • Elminate it
  • Change your perspective on it
  • Keep it

Based on what you decide to do with the priority, you can add some details to help you implement it or change your perspective.

  • Fix it - add 9 more line of information to break it down, set a date and time, connect with an accountability buddy and decide how you would like to celebrate it
  • Elminate it - give yourself a good reason why it can just be eliminated.
  • Change your perspective on it - write a few sentences on how you will change your perspective moving forward
  • Keep it - if it is not that big and important of a priority afterall, just keep it around until you get to it. Jot down some notes how how and when you would like to complete it in the future.

Step 3: Review Your Work

Take a few moments after clicking the 'Review Information' button below to go through what you put in.

Step 4: Export And Save

We recommend printing a physical copy and keeping the digital one as well. Place the physical copy on your desk or magnet it to the refridgerator.