Keep it Clean! Mental Hygeine

Most everyone can agree that a nice hot shower leaves you feeling clean and refreshed.  This is hygiene for your physical body.  Likewise, there are habits that can make your mind feel clean and refreshed.  In the face of ever-growing reasons for anxiety, these habits can be your go-to.  Like washing your hands to prevent germs, these practices keep the negative thoughts at bay and give you a fighting chance at a day filled with joy and positive energy.

The First Fifteen Minutes Matter

The first thoughts you fill your mind with can really dictate the day ahead of you.  Protecting these first few minutes from worry, fear, and negativity goes a long way in how you approach the rest of your day.  Here are some helpful practices:

1. Don't look at your phone or computer.  Don't take in any news or information beyond your four walls for the first 15 minutes of your day.  

2. Journal in the first five minutes of waking up.  These thoughts are pure and not subject to the self-judgment, criticism, and analysis that you work up throughout the day.  These thoughts will tell you a lot about what your true self values, desires, fears, and wants.  Throughout the day, your true self will be corrupted by the demands of the world around you.  Setting your sails for the day with this authenticity revealed will lead you closer to the life you want.  

Journaling can be free writing or centered around a prompt such as "What am I grateful for today?" or   "What do I desire to feel or be today?"  

The Size of the Task Matters

Take a look at your to-do list.  Is there a task that's been sitting on there for weeks?  If so, it has likely become a source of overwhelm and self-perceived failure for you.  It has become something to harshly judge yourself for not getting done.  Cross it off and start again.  Chances are the task is just too broad and large and can be easily re-worded in a way to elicit success, not failure.  For example,  Instead of writing "taxes" on your to-do list, you could write, "Call Accountant"  or "Buy Tax Software".   It is the first step and it will move you closer to the goal - without making you feel overwhelmed.

The Last Fifteen Minutes Matter

Just like the start of your day, the end of your day determines what you take into bed with you.  Ideally, this is the time your mind and body rest, rebuild and process the day before.  How can you set yourself up for success in these last few minutes?  

Give these cues to your brain and body that this is the time to rest:

1. Go to bed at approximately the same time every night.

2. Use your bed for sleeping only.  Never conduct work from bed or watch TV.  Your mind and body will learn over time that in this space, it quiets down and prepares for sleep. 

3. Just like in the morning, tune out the information from the outside world and tune into what is happening within your four walls.  Turn off social media and news apps.  Ask yourself, what I am grateful for from today - and take the mindset of gratitude into your rest.  

This is a time in your day where habitual and persistent negative thoughts can take hold.  Anxiety and worry can override your rational mind - which wants to rest.  Avoid a negative feedback loop here! Don't get angry or frustrated with yourself for these thoughts.  Simply notice them as an impartial observer.  Ask some questions - Why is this the thought I'm stuck on tonight?  Where did this worry start?  Am I projecting something bad from my past on potential future outcomes? Are these hypothetical bad things I'm worried about?  If so, how likely are they to become a reality? 

In summary, as with all things - the mind and the body are one.  Why would you clean your body and leave your mind full of damaging energy?  How good could you feel if you regularly cleaned both!  Start with one of these tips to try today and notice how you feel....cleaner.