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Your Brain is Cluttered - How to Spring Clean It In 7 Days!
Have you ever noticed how much lighter and more energized you feel after organizing a messy room or cleaning out your closet? There’s a scientific reason for that!
A 2011 study from the Princeton Neuroscience Institute found that physical clutter competes for our attention, decreasing focus and increasing stress. Clearing out that clutter can alleviate mental overload and help restore a sense of calm.
But here’s something even more interesting—similar effects happen when our minds are cluttered with unfinished tasks, negative self-talk, and emotional baggage. Mental clutter—made up of unresolved stress, racing thoughts, and constant distractions—acts just like physical clutter in your home. It overstimulates your brain, drains your cognitive resources, and makes it harder to focus.
If you’ve been feeling mentally foggy, emotionally drained, or stuck in negative thought loops, this is for you. You can dive deeper into this topic in the latest episode of Mental Health Bites (you can listen right here in substack, on Apple, Spotify, or watch on YouTube). In this newsletter, we’re going to explore what research says about mental clutter, how to clear it out, and how to build lasting habits for mental clarity.
The Science Behind Mental Decluttering
Imagine trying to find a single email in a completely disorganized inbox—it takes longer, feels overwhelming, and drains your energy. The same thing happens in your mind when it’s overloaded with unfinished thoughts, worries, and unresolved emotions.
A study from UC Irvine found that people experiencing excessive mental clutter also have elevated levels of cortisol (the stress hormone), which leads to heightened anxiety and emotional exhaustion. And as I’m sure you know, that’s… not a great feeling.
Mental clutter can show up in different ways:
* Negative Thought Loops – Constant self-criticism, replaying past mistakes, and catastrophizing the future create "mind junk" that drains your energy.
* Unfinished Emotional Business – Holding onto grudges, unresolved conflict, or emotional wounds can be mentally exhausting.
* Information Overload – Excess distractions, notifications, and digital consumption clog up your mental space.
* Overcommitment & Decision Fatigue – Saying yes to too many things or overloading your schedule leads to burnout.
* Toxic Relationships & Boundary Issues – Surrounding yourself with draining people or struggling to set limits can add to emotional clutter.
The good news? Just like physical clutter, mental clutter can be cleaned up.
A Harvard study found that when we eliminate distractions—both physical and mental—our brain’s prefrontal cortex becomes more efficient at decision-making and goal-setting. Clearing out unnecessary worries can lower stress, improve focus, and help you stay on track with your personal and professional goals.
7-Day Mental Spring Cleaning Challenge
Now that we’ve covered the science and the why behind mental spring cleaning, let’s talk about how to do it.
There are many different ways to handle mental decluttering. In his book Greenlights, Matthew McConaughey talks about the importance of "checking your mental inventory"—recognizing which beliefs, routines, or habits no longer serve you and making space for healthier ones. He even suggests taking time to "audit" your daily thoughts, much like you’d declutter a closet full of old clothes.
You can also significantly reduce emotional distress by practicing thought-decluttering techniques like journaling, mindfulness, and cognitive reframing.
In addition, here’s a simple 7-Day Mental Spring Cleaning Challenge that I love. One step per day—small actions that don’t take much time but can clear out your mental clutter and create space for positive energy.
Day 1: Thought Audit – Identify Mental Clutter
* Spend five minutes writing down the top five thoughts that repeatedly stress you out.
* Ask yourself: Is this thought serving me?
* If not, acknowledge it and begin the process of letting it go.
Day 2: Declutter Your Digital Space
* Unfollow or mute social media accounts that trigger stress or comparison.
* Organize your inbox—delete unnecessary emails and unsubscribe from promotions that don’t serve you.
* Set time limits on apps that drain your energy.
Day 3: Release Emotional Baggage
* Write a letter to someone (even if you don’t send it) to express any unresolved emotions.
* Practice self-forgiveness by listing things you’ve been holding against yourself and giving yourself permission to move forward.
Day 4: Mindfulness Reset
* Spend 10 minutes practicing mindful breathing or listening to a guided meditation.
* Try "box breathing" to calm your nervous system:
* Inhale for four seconds
* Hold for four seconds
* Exhale for four seconds
* Hold for four seconds
* Repeat this for a few minutes to bring yourself into a more grounded state.
Day 5: Clear Your Mental To-Do List
* Choose one task you’ve been procrastinating on and complete it today.
* If the task feels too big, break it into smaller steps and commit to completing the first one.
Day 6: Physical Declutter for Mental Clarity
* Organize one area in your immediate environment—your desk, bedroom, workspace, or even your car.
* Studies show that a clean space reduces stress and enhances focus.
* As you clean, ask yourself: Does this space reflect the mindset I want to have?
Day 7: Refill with Positivity
* Make a list of five things that bring you joy.
* Schedule at least one of them into your upcoming week—whether it’s:
* Time with a loved one
* Reading a book
* Exercising
* Starting a creative project
* Anything that genuinely lights you up
Your Challenge: Take Action!
If you try the 7-Day Mental Spring Cleaning Challenge, I’d love to hear about it!
✅ Share your progress and tag me on social media @DrJudyHo.✅ Tell me: What was the most powerful day for you?✅ Let’s make this a season of clarity, renewal, and mental well-being!
Here’s to a wonderful spring cleaning—inside and out! 🌿✨
The New Rules of Attachment Paperback!
I’m so excited to share that the New Rules of Attachment Paperback was just released on February 11!
* I’m so excited to share that the New Rules of Attachment Paperback was just released on February 11!
Order The New Rules of Attachment here: https://bit.ly/3MvuvvF
Check out my TEDxReno talk
Visit my website!
Take my Attachment Styles Quiz!
Follow me on LinkedIn
Follow me on Instagram
Follow me on Facebook
Follow me on X
Follow me on TikTok
About me:
Dr. Judy Ho, Ph. D., ABPP, ABPdN is a triple board certified and licensed Clinical and Forensic Neuropsychologist, a tenured Associate Professor at Pepperdine University, television and podcast host, and author of Stop Self-Sabotage. An avid researcher and a two-time recipient of the National Institute of Mental Health Services Research Award, Dr. Judy maintains a private practice where she specializes in comprehensive neuropsychological evaluations and expert witness work. She is often called on by the media as an expert psychologist and is also a sought after public speaker for universities, businesses, and organizations.
Dr. Judy received her bachelor's degrees in Psychology and Business Administration from UC Berkeley, and her masters and doctorate from SDSU/UCSD Joint Doctoral Program in Clinical Psychology. She completed a National Institute of Mental Health sponsored fellowship at UCLA's Semel Institute.
Get full access to The New Rules of Attachment at drjudyho.substack.com/subscribe
View all episodes
By Get Your Dose of Mental Wellness News and Tips in Just 10 MinutesHave you ever noticed how much lighter and more energized you feel after organizing a messy room or cleaning out your closet? There’s a scientific reason for that!
A 2011 study from the Princeton Neuroscience Institute found that physical clutter competes for our attention, decreasing focus and increasing stress. Clearing out that clutter can alleviate mental overload and help restore a sense of calm.
But here’s something even more interesting—similar effects happen when our minds are cluttered with unfinished tasks, negative self-talk, and emotional baggage. Mental clutter—made up of unresolved stress, racing thoughts, and constant distractions—acts just like physical clutter in your home. It overstimulates your brain, drains your cognitive resources, and makes it harder to focus.
If you’ve been feeling mentally foggy, emotionally drained, or stuck in negative thought loops, this is for you. You can dive deeper into this topic in the latest episode of Mental Health Bites (you can listen right here in substack, on Apple, Spotify, or watch on YouTube). In this newsletter, we’re going to explore what research says about mental clutter, how to clear it out, and how to build lasting habits for mental clarity.
The Science Behind Mental Decluttering
Imagine trying to find a single email in a completely disorganized inbox—it takes longer, feels overwhelming, and drains your energy. The same thing happens in your mind when it’s overloaded with unfinished thoughts, worries, and unresolved emotions.
A study from UC Irvine found that people experiencing excessive mental clutter also have elevated levels of cortisol (the stress hormone), which leads to heightened anxiety and emotional exhaustion. And as I’m sure you know, that’s… not a great feeling.
Mental clutter can show up in different ways:
* Negative Thought Loops – Constant self-criticism, replaying past mistakes, and catastrophizing the future create "mind junk" that drains your energy.
* Unfinished Emotional Business – Holding onto grudges, unresolved conflict, or emotional wounds can be mentally exhausting.
* Information Overload – Excess distractions, notifications, and digital consumption clog up your mental space.
* Overcommitment & Decision Fatigue – Saying yes to too many things or overloading your schedule leads to burnout.
* Toxic Relationships & Boundary Issues – Surrounding yourself with draining people or struggling to set limits can add to emotional clutter.
The good news? Just like physical clutter, mental clutter can be cleaned up.
A Harvard study found that when we eliminate distractions—both physical and mental—our brain’s prefrontal cortex becomes more efficient at decision-making and goal-setting. Clearing out unnecessary worries can lower stress, improve focus, and help you stay on track with your personal and professional goals.
7-Day Mental Spring Cleaning Challenge
Now that we’ve covered the science and the why behind mental spring cleaning, let’s talk about how to do it.
There are many different ways to handle mental decluttering. In his book Greenlights, Matthew McConaughey talks about the importance of "checking your mental inventory"—recognizing which beliefs, routines, or habits no longer serve you and making space for healthier ones. He even suggests taking time to "audit" your daily thoughts, much like you’d declutter a closet full of old clothes.
You can also significantly reduce emotional distress by practicing thought-decluttering techniques like journaling, mindfulness, and cognitive reframing.
In addition, here’s a simple 7-Day Mental Spring Cleaning Challenge that I love. One step per day—small actions that don’t take much time but can clear out your mental clutter and create space for positive energy.
Day 1: Thought Audit – Identify Mental Clutter
* Spend five minutes writing down the top five thoughts that repeatedly stress you out.
* Ask yourself: Is this thought serving me?
* If not, acknowledge it and begin the process of letting it go.
Day 2: Declutter Your Digital Space
* Unfollow or mute social media accounts that trigger stress or comparison.
* Organize your inbox—delete unnecessary emails and unsubscribe from promotions that don’t serve you.
* Set time limits on apps that drain your energy.
Day 3: Release Emotional Baggage
* Write a letter to someone (even if you don’t send it) to express any unresolved emotions.
* Practice self-forgiveness by listing things you’ve been holding against yourself and giving yourself permission to move forward.
Day 4: Mindfulness Reset
* Spend 10 minutes practicing mindful breathing or listening to a guided meditation.
* Try "box breathing" to calm your nervous system:
* Inhale for four seconds
* Hold for four seconds
* Exhale for four seconds
* Hold for four seconds
* Repeat this for a few minutes to bring yourself into a more grounded state.
Day 5: Clear Your Mental To-Do List
* Choose one task you’ve been procrastinating on and complete it today.
* If the task feels too big, break it into smaller steps and commit to completing the first one.
Day 6: Physical Declutter for Mental Clarity
* Organize one area in your immediate environment—your desk, bedroom, workspace, or even your car.
* Studies show that a clean space reduces stress and enhances focus.
* As you clean, ask yourself: Does this space reflect the mindset I want to have?
Day 7: Refill with Positivity
* Make a list of five things that bring you joy.
* Schedule at least one of them into your upcoming week—whether it’s:
* Time with a loved one
* Reading a book
* Exercising
* Starting a creative project
* Anything that genuinely lights you up
Your Challenge: Take Action!
If you try the 7-Day Mental Spring Cleaning Challenge, I’d love to hear about it!
✅ Share your progress and tag me on social media @DrJudyHo.✅ Tell me: What was the most powerful day for you?✅ Let’s make this a season of clarity, renewal, and mental well-being!
Here’s to a wonderful spring cleaning—inside and out! 🌿✨
The New Rules of Attachment Paperback!
I’m so excited to share that the New Rules of Attachment Paperback was just released on February 11!
* I’m so excited to share that the New Rules of Attachment Paperback was just released on February 11!
Order The New Rules of Attachment here: https://bit.ly/3MvuvvF
Check out my TEDxReno talk
Visit my website!
Take my Attachment Styles Quiz!
Follow me on LinkedIn
Follow me on Instagram
Follow me on Facebook
Follow me on X
Follow me on TikTok
About me:
Dr. Judy Ho, Ph. D., ABPP, ABPdN is a triple board certified and licensed Clinical and Forensic Neuropsychologist, a tenured Associate Professor at Pepperdine University, television and podcast host, and author of Stop Self-Sabotage. An avid researcher and a two-time recipient of the National Institute of Mental Health Services Research Award, Dr. Judy maintains a private practice where she specializes in comprehensive neuropsychological evaluations and expert witness work. She is often called on by the media as an expert psychologist and is also a sought after public speaker for universities, businesses, and organizations.
Dr. Judy received her bachelor's degrees in Psychology and Business Administration from UC Berkeley, and her masters and doctorate from SDSU/UCSD Joint Doctoral Program in Clinical Psychology. She completed a National Institute of Mental Health sponsored fellowship at UCLA's Semel Institute.
Get full access to The New Rules of Attachment at drjudyho.substack.com/subscribe