How To Clear Your Mind

Last Updated: May 2, 2024

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Stoics like Marcus Aurelius, Seneca, and others understood and extolled the power of an organized, clear mind — totally controlling its thoughts and paying attention to exactly what matters.

The things you think about determine the quality of your mind.Marcus Aurelius

Most of us would like to be able to harness our minds in this way. And sometimes, we can. What seems to be a simple act of staying present, in reality, is a challenge for many.

So, what do you do when you just can’t seem to gain that often-elusive control over what you are thinking?

Centeredness and Clarity Origin

We’ll be diving into two things in this blog post: advice and tips on clearing your mind whenever you need to. Whether in a meditation session at home, in a critical meeting at work, or stuck in traffic, we’ll be diving into a multifunctional approach to mental clarity and presence.

Importance of Clearing Your Mind

A clear mind is a powerful mind. With clearer, more focused, and centered thinking, there’s no end to the health and wellness benefits you can gain by working on the famous presence.

Here are just a few of the benefits you can look forward to:

  • Boosted creativity and flow

  • Improved mindfulness

  • An easy-going attitude that will attract others

  • More energy

  • Eliminating stressful thoughts

  • Better learning

  • An improved memory

  • Better control over negative feelings

  • An easier time dealing with difficult situations and emotions

  • More presence during important moments

  • A more enjoyable and rewarding life overall

  • Overall improved mental health

Feeling Foggy? What is Brain Fog?

Brain fog refers to that “foggy” feeling in your head that often comes from not getting enough sleep or lacking energy.

If you have brain fog, you may feel like you can’t focus or think clearly. It may be difficult to concentrate on one single task or topic. Or, you may feel sleepy and generally run-down.

In these cases, as long as you have no other symptoms, you can try different techniques to achieve good mental health and pushing out negative emotions.

Note: Occasionally, the symptom of brain fog may be associated with a more serious medical condition. Always speak with your doctor if you are concerned about brain fog or any other signs or symptoms that trouble you.

How To Clear The Mind

It might be time to employ a longer-term solution or several when it’s not just an occasional spell of brain fog. You’ve been feeling unfocused, lacking in mental energy, and mental clutter.

The following comprises a list of handy techniques for clearing your mind and refocusing your attention and state of mind:


One of the main goals of meditation is cultivating that calm mental state we’re all after.

Practicing meditation helps clear the mind because it works on eliminating distractions. When we meditate, we focus on the mind-body connection, usually with the help of breathing techniques and breath observations. Some meditations include mantra chanting or visualization.

In a sense, we’re training our minds to focus on the present sounds and sensations, which leads us to develop a habit of continuous awareness once we finish the practice.

Throughout the day, most of us are constantly distracted. You have experienced it all: people coming in and out of our office to ask questions or say hi, social media notifications on your phone, text messages, phone calls, and emails.

Saying that we are unfocused is an understatement. Modern life is generating so fast-paced it naturally causes stress, anxiety, disconnect, and hyperactivity.

Mindfulness practice alone or guided meditation can be just what we need to re-center, stay in the present moment, and empty our minds to put things in order.

There are different forms of meditation and meditation techniques available for absolute beginners and experienced practitioners, both guided and unguided.

How to clear your mind for meditation

“Want to know how to clear your mind for meditation?” is one of the most commonly asked questions regarding meditation practice. But it’s also somewhat counterintuitive as meditation is supposed to be what clears your mind in the first place. It can work circularly because clarifying the mind needs to happen to a certain extent to have a profound meditation experience.

The best way to clear your mind before meditation is to make sure you're practicing the proper meditation technique.

First, you should be in a quiet place without distractions. Aim for a comfortable position. Sit straight on a meditation cushion, a pillow, or a chair with your palms up and hands on your lap or sides. Gently close your eyes or keep them softly open, staring at the ground near the distance.

Do this every time before you meditate for a clear mind. It’s the grounding practice that sets you for profound meditation practice.


Yoga as a regular practice is amazing at centering and refocusing the mind. It enhances the mind-body connection by reinforcing the link between breath, movement, and cognitive thinking, improving your quality of life.

As a form of physical exercise, yoga can help alleviate the effects of brain fog. Our bodies need to get enough physical movement every day. Sweating releases toxins. Heavy breathing revives a sluggish cardiovascular system. And exercise relaxes and strengthens the muscles and bones, reinvigorating you physically and mentally.

Yoga is an excellent way to clarify the mind. New to yoga? Take up a yoga class in your local studio by starting with something gentle like restorative or Hatha yoga.

If you don’t have a studio nearby, try to look for lessons online – from YouTube to streaming platforms, there are endless options you can find that match your abilities and pocket.

Deep breathing

Just a few moments of mindful breathing exercises can help clear your mind instantly. When it comes to centering and focusing your mind, breathing is a helpful tool due to the reinforcement of the mind-body connection.

Square or box breathing is one technique that quiets the fight or flight stress response or simply brings your senses back to calm when things get hectic throughout the day. It also helps when having distracting thoughts, preventing Your practice doesn’t have to belong, and you can do it anywhere, anytime – at the office, on a train, while waiting in line to grab a coffee.  

Alongside meditation, breathwork practice is one of the most effective tools for stress management and anxiety relief. It helps with decreasing the production of cortisol, a stress hormone. It also improves memory and helps you to solve problems with ease and less distraction.  

Improving Your Diet

We are what we eat. Eating more nutritious food is an excellent way to improve your focus. Especially when we’re busy and distracted, it’s not uncommon to grab quick, easy, and sugar-packed foods consumed on the go.

Unfortunately, this results in consuming a range of non-nutritious foods rapidly. It’s much better to take the time to eat healthily and develop sustainable food habits that will feed both your body and mind.

Here are a few foods that are excellent for the mind.

  • Green tea improves memory and thinking abilities. It is a great mood booster, releasing caffeine at a slower pace, which means you are less likely to hit energy highs and lows as it tends to happen with coffee.

  • Nuts are packed with omega-3 fatty acids that boost brain activity and cognitive function. Nuts are the perfect on-the-go snack for your brain.

  • Blueberries are rich in antioxidants, making them perfect for avoiding the neurodegenerative diseases that may be associated with long-term brain fog.

Many of us tend to eat quickly, negatively impacting how mindful we are daily. Conscientious chewing and mindful eating practices can bring back more awareness to how we eat food.

Eating with more awareness also helps with overeating and portion control. Pay attention to how fast you eat and how quickly or slowly you get full; noticing the small things we usually take for granted is a potential solution to a clearer, more focused mind.

Better sleep

Improving your sleep can do wonders for your mental clarity. Lack of sleep causes brain fog and the inability to focus on intricate tasks throughout the day.

To improve your sleep, try investing more time in cultivating a regular nightly routine. For example, before bed:

  • Put a few drops of essential oils on your pillow for a calming scent when you lie down

  • Play some relaxing music

  • Turn off all screens

  • Dim the lights

  • Ensure a comfortable setting in your bedroom

  • Have fresh sheets and blankets on your bed

  • Read a book before you nod off

  • Wear comfortable pajamas

  • Try a guided meditation for sleep

How to clear the mind for sleep

Another technique you can try is progressive muscle relaxation. Here is how to do it:

1. Lay on your back in bed, prepared for sleep.

2. Starting at your toes, clench your toes and feet very tightly for a count of five. Release and wait for another count of five before moving on to your calves.

3. Clench and tighten the muscles in your calves for a count of five. Release and wait for another count of five.

4. Continue doing this up to the top of your body and your neck and head muscles.

Taking these steps will allow you to empty your mind and improve your sleep.

Frequently Asked Questions About

Clear Your Mind

What are tips on how to clear your mind of negative thoughts?

Negative thoughts have a habit of creeping into the mind uninvited.

You might be lying in bed trying to sleep when you suddenly remember a bill you forgot to pay. Or, perhaps you’re on a date with your partner when it strikes you that they’re acting strangely — are they mad? Are they annoyed at you? Do they think about someone else?

Most of the time, the best way to stop these negative thoughts is to act as the “bouncer” of your mind and to say a hard-and-fast “no” to non-useful, negative thoughts. If it’s not a good thought or a constructive thought, don’t let it in.

This is obviously easier said than done. With practice, you may see that this muscle gets stronger, and you can resist the lingering dwelling on negative thoughts you once had. Sometimes, clearing your mind comes with a bit of a fight.

How do you empty your mind?

In the end, “emptying your mind” may not be what you truly want to achieve. Perhaps a focused or clear mind is a better visual than an empty mind is. After all, an empty mind is entirely devoid of thought, thinking, and feeling.

On the other hand, a focused or clear mind is one with intention, awareness, and sharpness. Try meditation, mindfulness, yoga, deep breathing, or physical exercise to cultivate a clear or focused mind.

How do I clear my mind and focus on one thing?

It can be challenging to clear your mind and focus on one thing when you have distractions. That’s why eliminating distractions is the number one way to focus on a given task at a given time.

Turn off all screens and media, go to a quiet place, don’t bring a snack or drink, and have nothing else in front of you except the task you want to complete.

Longer term, you can cultivate the ability to focus better by using deep breathing, mindfulness, yoga, and meditation practices.

In addition to the above, a simple act of writing and to-do list generation is a great tool to bring more clarity into your mind. Journaling, listing, and goal setting, all layed out on a piece of paper, bring more order into your life. Next time you’re feeling overwhelmed or out of focus, write things down.  

If emotions are overwhelming you or you feel a blockage in your mind, introduce yourself to expressive writing – a personal and emotional writing form where you let your thoughts fly in a way that they come to you.

How do I clear my mind and relax?

When you’re in a bind, and your mind is aflutter with thought, you can clear it and relax by taking several deep breaths. Breathe deeply from the lower abdomen, and go slowly. Count slowly in your mind to four as you inhale, and do the same as you exhale. Repeat at least three times.


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Regular exercise changes the brain to improve memory, thinking skills - Harvard Health

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Neuroprotective effects of berry fruits on neurodegenerative diseases - PMC


The contents of this article are provided for informational purposes only and are not intended to substitute for professional medical advice, diagnosis, or treatment. It is always recommended to consult with a qualified healthcare provider before making any health-related changes or if you have any questions or concerns about your health. Anahana is not liable for any errors, omissions, or consequences that may occur from using the information provided.