6 Tips for Busy Women to Keep a Clear Mind

We all feel like there’s too much to do and not enough time to get it all done. When your days get overwhelming it's easy to let your mind take over. Let’s practice not letting this happen by putting a routine in place to ensure you have healthy habits.  This will allow you to put yourself first and maintain your mental health. Our lives are so much more manageable when we keep a healthy level of organization. Making this a priority helps us to save time and feel in control.  

So let’s get started! First I want you to write down your to-do list and rank your items from the most important to the least important. Make sure this list is reasonable and consider what you can move to the next day.  Look at your day and see where you have time and what tasks you can accomplish.  This is a good time to use time blocking. Place your goals in time slots where they fit and are attainable. I want you to leave time for everything, including sleep, eating, work, self care etc. Schedule everything as an appointment and don’t cancel on yourself! 

At the end of the day, look at what you accomplished.  We should feel good about our days and proud of what we completed.  Remember things change and we have to remain flexible, if it doesn't get done or not exactly to your liking use this as a learning experience, not as a time to think negatively and become discouraged. 

I promise if you schedule the following into your schedule you will have a clear mind and will be able to accomplish everything you wanted and more.

1. Find something you find relaxing. We all need to find enjoyable activities that help us relax. You could try a warm bath, or a good  book. Many enjoy gentle movement, a relaxing walk or even just feeling the sun on our face.  Find something that helps you slow down and then take in your accomplishments so far. If you aren’t sure what your activity is, try something new, but make sure it is about you, not what someone else tells you to do or what works for them.  

Light a candle or diffuser

Practice a hobby

Unplug and get outside

Focus on your breathing

Call a friend and laugh

2. Fuel your body. What level of energy are you expending each day? We all have different levels of activity and each day can be different.  Ensure you are eating throughout the day in a way that helps your body and mind to perform. Pay attention to your body. If you are getting hunger cues, experiencing headaches or feeling sluggish at certain times of the day this could be your body telling you that it needs fuel.  A clear mind needs nutrition.

Find whole foods

Enjoy some power snacks

Take in lean protein

Use healthy fats and complex carbs while avoiding processed foods

3. Hydrate. We often forget how important hydration is. This starts at a cellular level,  if your cells are not hydrated, they can’t produce the energy you need from the food you have taken in. When you are lacking hydration your circulation slows down supplying less oxygen to your brain. Now your heart has to work harder, using more energy, to pump out the oxygen your body needs.

Start your morning off with a full bottle of water 

Keep it close by to remind yourself to keep chugging 

Add some flavor for nutrition and fun

Set reminders throughout the day

4. Movement. Exercise is a perfect way to let things go and regain a clear mind. A moderate amount of movement each day is all you need for improved health. Find a type of exercise that you enjoy, and stick with it until it becomes a habit. Soon, you'll hate missing a workout and have more energy throughout your stressful days.

Start your morning with active stretching

Fit in an easy walk during a frustrating time

Try yoga before bed

Schedule a time to really sweat

5. Get a good night's sleep.  During sleep we all experience a wash cycle.  Our body quite literally has a system that washes our brain. Cerebrospinal fluid moves in waves to clear our waste from the day.  This is essential to having a clear mind and being able to stay on task.  Sleep helps us to conserve and store our energy while leading to a balanced level of increased energy.

Create a relaxing space

Establish a routine

Limit blue light exposure

Avoid alcohol and caffeine 

Manage stress

6. Take it one minute at a time. We can do anything for one minute. Busy women manage many different roles at once. We take on multiple responsibilities and it becomes overwhelming.  Remind yourself of the one thing you are doing in that moment and focus on just that. If you try to accomplish everything at the same time, a clear mind can not be kept..

 One task at a time

 Stay tuned in and don’t get distracted.

 Spend only the allotted time you scheduled for each task.

 Recognize when you need a break. Stand up and stretch, have a snack, drink some water.

Remember this takes practice, we are all in constant movement towards improvement.  Remain flexible and learn what you enjoy and what you don’t. We are all so different and need to embrace that and create our own path. Play around with your schedule and when you enjoy setting it.  Maybe the night before is best because you will rest easier.  Maybe while drinking your morning coffee is best as this is a quiet space that allows you to focus.  

Reach out to friends and family to see if they will take on new goals with you.  Stay connected to positive people who will encourage you. Having a clear mind is not an easy task to take on, be sure to recognize your surroundings and create a space that will ensure your success. If you need more help, hop over to the Free resources link for more tools. If you need more guidance check out the wellness tab for programs that will lead you to successful and energized days.