Modern life is often full of constant stimuli, from notifications popping up on your phone to the noise of the TV in the background. Finding time and ways to declutter your brain could improve your wellbeing and allow you to really relax.

Being overstimulated might mean your brain rarely gets to rest, even when you’re enjoying downtime. It could harm your wellbeing if you don’t get a chance to turn off. Finding practical ways to reduce stimulation can restore a sense of calm.

Here are seven simple ways to declutter your brain.

1. Reduce digital stimuli

Technology has made life simpler in a lot of ways, but it also provides countless distractions and stimuli. If you find your attention is often dragged to your phone, you might build regular breaks into your day. For example, you could place your phone on “do not distract” mode or leave it in another room so you can focus on a task.

You might also benefit from being aware of how other tech is encroaching on tasks, such as using the TV to create background noise.

2. Practise meditation as part of your daily routine

Practising meditation is one of the simplest ways to declutter your brain because it reduces mental input and allows you to slow down. Instead of reacting to thoughts, noise, and distractions, you learn to observe them without engagement. This helps shift your body out of a stress-driven state and into a calmer one.

To get started, sit comfortably in a quiet space and try to empty your mind. When your mind wanders, gently bring your attention back, focusing on what you’re feeling and experiencing now. Even five to ten minutes a day can help clear mental clutter.

3. Add breathing exercises to your meditation

Alongside meditation, you might also want to explore different breathing exercises to help you relax and improve focus.

The NHS suggests a simple calming breathing technique to ease stress and anxiety:

• Let your breath flow as deep down into your belly as is comfortable, without forcing it.
• Try breathing in through your nose and out through your mouth.
• Breathe in gently and regularly. Some people find it helpful to count steadily from 1 to 5. You may not be able to reach 5 at first.
• Then let it flow out gently, counting from 1 to 5 again, if you find this helpful.

4. Go for a mindful walk

While you might go for regular walks, do you use this time to switch off? Or are you listening to music or catching up with the latest episode of your favourite podcast?

Going for a mindful walk, where you simply take in nature, your surroundings, and your thoughts, can help you declutter and relax.

5. Try the old ritual of “dusking”

According to the Guardian, an old Dutch tradition of dusking – going outside to watch the coming of night – is experiencing a revival across Europe. The good news is that if you are looking to declutter your brain, participants say it is a great way to disconnect from technology and find peace.

The practice involves looking at one point and seeing it fade. You give that one point your full attention and try not to look around too much. Dusking can create a useful pause in your day where you’re able to unwind and reflect.

6. Create a relaxing space at home

A space in your home that you can step into and feel instantly relaxed could really help your wellbeing. Try updating your home to create a low-stimulation environment that’s clutter-free, quiet, and has an ambience that puts you at ease.

7. Focus on one task at a time

Multitasking might seem more productive, but it could leave you pulled in different directions and not really focused on any task that you’re doing. So, next time you’re eating dinner with the TV on or talking on the phone while cleaning, try picking one task to give your full attention to.