Living in a chaotic world can be overwhelming, and it’s easy to get lost in the noise. That’s where the art of mental minimalism comes into play.
Hi, I’m Lachlan Brown, founder of Hack Spirit and a mindfulness enthusiast. I believe in simplifying your thought process to find calm amidst the chaos.
Mental minimalism is about choosing what’s essential and letting go of the rest. It’s about decluttering your mind, just like you’d declutter your home.
In this article, I’ll be sharing 8 simple ways to help you master this art and discover peace in this noisy world. Because everyone deserves a little tranquility, don’t they?
1) Embrace the power of now
In a world that’s constantly moving, it’s easy to get caught up in the flurry of future plans and past regrets. But this mental clutter is the root of our restlessness.
That’s where the power of now comes in.
Being present, right here, right now, can bring a sense of calm amidst the chaos. It’s about focusing on the task at hand, feeling the sun on your face, or savoring the taste of your morning coffee.
This doesn’t mean you ignore what needs to be done or forget about your past. Rather, it’s about choosing not to dwell on things beyond your control.
As Carl Jung once said, “You are what you do, not what you say you’ll do.” So why not choose to live in the present and clear away the mental clutter? It’s easier to find calm when your mind isn’t bouncing between past memories and future anxieties.
2) Simplify your decision-making process
In our everyday life, we are bombarded with an overwhelming number of choices. From the minute we wake up till we go to bed, decisions are waiting to be made.
And each decision, no matter how small, contributes to the chaos in our minds.
Let me share a personal example. I used to spend a lot of time deciding what to wear every morning. It was a small decision, but it stressed me out and took up valuable time.
To combat this, I decided to try what successful people do — including Mark Zuckerberg — when it comes to wardrobe choices.
I simplified my wardrobe, opting for a minimalist approach with fewer options but more of what I loved and felt comfortable in. True enough, this small change reduced the mental chatter every morning and gave me a calmer start to the day.
Not all decisions deserve your time and energy. Prioritize and simplify where you can.
3) Practice mindful meditation
In a world full of noise and chaos, finding a moment of silence can feel like a luxury. But it’s precisely this silence that can help us declutter our minds.
That’s where mindful meditation comes in.
Practicing mindfulness helps us tune out the noise and tune into ourselves. It’s about observing our thoughts without judgment and bringing our focus back to the present moment.
In my book, “Hidden Secrets of Buddhism: How To Live With Maximum Impact and Minimum Ego”, I delve deeper into the practice of mindful meditation and how it can help you find calm amidst the chaos.
You don’t need a serene environment or an hour to spare. Just a few minutes each day can make a significant difference.
As we cultivate this practice, we start to realize that beneath the surface noise, there is a deep sense of tranquility within us.
4) Declutter your physical environment
Interestingly, the state of our physical environment often mirrors our mental state. A cluttered space can lead to a cluttered mind.
Psychologically, clutter signals to our brain that our work is never done, leading to feelings of anxiety and stress. On the other hand, an organized space can promote tranquility and focus.
So, start by decluttering your immediate environment. It could be your workspace, your living room, or even your car. Get rid of things you don’t need and organize what’s left in a way that’s functional and pleasing to you.
This isn’t about creating a space that’s empty or sterile. It’s about creating a space that supports your mental well-being.
5) Embrace the art of doing nothing
In a culture that glorifies busyness, the idea of doing nothing might seem counterintuitive. But sometimes, doing nothing is exactly what our over-stimulated minds need.
This doesn’t mean you spend your days idling away. Rather, it’s about consciously setting aside time to simply be. It could be sitting quietly with a cup of tea, watching the sunset, or just daydreaming.
This practice, often referred to as “niksen” in Dutch culture, is a way to recharge your mental batteries. It allows your mind to wander freely, which can boost creativity and problem-solving skills.
So take a step back from the rush, and give yourself permission to do absolutely nothing once in a while. You might be surprised at the calm this brings into your life.
6) Limit your exposure to negative news
The downside of living in this digital age is that we’re constantly bombarded with news from around the world. While staying informed is important, too much exposure to negative news can add to our mental clutter.
It’s known as the ‘negativity bias‘ in psychology – our brains are wired to pay more attention to negative information than positive. This can lead to feelings of anxiety and stress.
So, consider limiting your news intake. Choose reliable sources and set specific times to catch up on the news, instead of constantly checking throughout the day.
Remember, it’s not about burying your head in the sand, but about creating a healthier balance. This brings me to the next point…
7) Set boundaries with technology
As I mentioned earlier, the digital age has its downsides. One of them, aside from too much negative exposure, is constant connectivity.
It’s true that technology has revolutionized our lives in countless ways, but constant connectivity comes with a cost. We’re now just a notification away from being pulled into work emails, social media scrolls, and group chats—all hours of the day.
Without clear boundaries, it’s easy for the digital world to take over, leaving little room for genuine downtime or focus.
For a long time, I was guilty of this myself. I’d answer emails late into the evening, scroll through social media without even realizing the time, and check my phone first thing in the morning.
It felt productive at first, but eventually, I realized it was draining my energy and impacting my focus.
Setting boundaries with technology—like designated “phone-free” hours and notifications silenced after work—made a huge difference in my mental clarity and well-being.
If you’re struggling with the constant pull of notifications, it might be time to set some limits. Technology should be a tool that serves you, not something that controls you.
Give yourself the space to recharge, focus on the present, and reclaim your time.
8) Cultivate gratitude
Lastly, if you want to find calm in the chaos, turn your focus to what’s going well. To the small joys and blessings you encounter everyday.
Acknowledging these moments can drastically improve our mental well-being. This is where cultivating gratitude comes in. It might seem simplistic, but the practice of gratitude has been linked to improved mental health and happiness.
Starting a gratitude journal was a game-changer for me. Writing down three things I was grateful for each day allowed me to focus on the positives and find joy in the mundane.
Try it yourself; I guarantee you’ll feel much more calm and centered.
The bottom line: It’s all about balance
Cultivating mental minimalism isn’t about emptying your mind or suppressing your thoughts. It’s about finding a balance that allows you to navigate life with a sense of peace and clarity.
It’s about choosing what to focus on, embracing the present moment, and consciously clearing away the mental clutter that keeps you from experiencing tranquility.
In my book, “Hidden Secrets of Buddhism: How To Live With Maximum Impact and Minimum Ego”, I delve even deeper into these practices and how they can guide you towards a more balanced and mindful existence.
Remember, mental minimalism is a journey, not a destination. It’s about making small, consistent changes that add up over time.
As the renowned psychologist Carl Rogers said, “The good life is a process, not a state of being. It is a direction, not a destination.”
So don’t rush. Take your time to explore these practices and find what works best for you. After all, it’s your journey towards finding calm in the chaos.
