Mental Spring Cleaning: Making Space for a Calmer, Lighter You

Spring is not just a time for growth and green, it is also a time where many of us focus on the physical spaces around us. As the days get longer and flowers begin to bloom, many of us start to tidy up our homes—decluttering closets, sweeping out corners, and letting fresh air in. We let go of the hibernation of winter, to make room for the fresh newness of spring. But how often do we do the same for our minds? We all collect mental clutter over time—worries that pile up, old thought patterns that no longer help us, and emotional dust we don’t even realize we’re carrying because of how deep many of these thought patterns run and the worries cut. So, just like these physical spaces that we are surrounded by, our minds need periodic clearing, reflection, and renewal too. Mental spring cleaning is the practice of checking in with our emotional landscapes, reassessing what’s working, and gently letting go of the thoughts, habits, and stories that no longer serve us.
This spring let’s try giving our minds a little reset too. Here are some ideas for how you can begin your own version of mental spring cleaning—gently, mindfully, and with self-compassion (which is SO important).

1. Take Inventory of Your Mental Space
Start by simply observing your inner world.
·      What thoughts have been on repeat lately? Are these thoughts founded on worry, anxiety, and stress?
·      What emotional patterns feel heavy, stuck, or draining and impact your ability to make space for hopefulness, contentment, and joy? Are these thoughts constantly looping in your head?
·      Are there worries, comparisons, or inner criticisms that have taken root and impact you regularly?
·      Is there something you’ve been avoiding, stuffing down, or holding onto?
You won’t be able to fix everything right now but just the act of noticing these thoughts and the space they occupy is a powerful first step. A way to start the noticing is to set a timer for 5 minutes and journal, bullet point, or even voice-record your thoughts. Let whatever’s been swirling inside come out and recognize patterns that might be emerging. Sometimes just this act of recognizing, surfacing, and naming these thoughts can help us to let go of them and in turn make us feel lighter – a major goal of mental spring cleaning!

2. Identify What’s No Longer Serving You
Sometimes we carry around thoughts, beliefs, or habits that used to help us—but now just hold us back. Sometimes these thoughts, beliefs, and habits are learned from our parents or the systems around us. Sometimes they applied to who or what we were in the past but no longer serve our new, evolved selves now. What we usually find is that not all thoughts or habits need to stay. Some were survival strategies that helped you in the past—but are now outdated. So, because of that, spring is a great time to ask yourself:
·      Is this thought helping me feel supported or stuck?
·      Am I putting pressure on myself in ways that aren’t fair?
·      Is there something I can begin to release?
·      Are these thoughts my own thoughts, or are they rooted in what other people think or believe?
·      Are there beliefs I’m holding that keep me small and prevent me from growing or succeeding?
·      Am I clinging to roles, expectations, or “shoulds” out of obligation?
·      Is my internal dialogue kind or critical?
Let’s utilize the above reflections and write down all the things you’re ready to stop carrying—like self-criticism, a “should,” or someone else’s expectation—and shred them, tear them up, toss them, delete them, or throw them in the recycling. Symbolic rituals and actions can help solidify the emotional act of letting-go. Then, remind yourself that it’s okay to grow in new directions without guilt or shame.

3. Reclaim What Nourishes You
Spring is also about planting new seeds. What this means for you is that you can begin to choose what to intentionally grow. Once you’ve cleared space, you now have room to let in the things that do bring you joy, happiness, fulfillment, increased self-worth, and all the things that bring you to a place of peace. Let’s start by asking yourself what you’d like to bring in, or plant:
·      What helps me feel calm or connected?
·      What brings me peace?
·      What’s something small that brings me joy?
·      Is there a part of myself I’ve been missing?
Next, set an intention or short affirmation for the season to be your guide.  While you are planning your intention, some considerations might be:
·      What boundaries need strengthening?
·      What brings me joy, and how can I make room for more of it?
·      What does rest really look like for me right now?
You don’t need a full life overhaul. Even tiny shifts—like getting outside more often, saying no (BOUNDARIES) to something that drains you, or making time for creativity—can make a big difference. And you need to be able to do without guilt, or shame because you deserve these things.
A few examples are: “I’m making more space for peace,” or “This spring, I choose rest over hustle,” or “I welcome clarity, softness, and alignment.”

4. Refresh Your Routines
Now that we know our intentions, we need to reflect on the habits that will help us meet those intentions, or goals, we have set for ourselves. Our habits shape our mental health in sometimes quiet but always powerful ways. Use this season to reflect on and then shift your behaviors to better serve your needs and intentions. This isn’t about perfection—it’s about going through a refresh that will help you align your inner self and the self you show the world. Remember, mental spring cleaning can also mean setting gentle boundaries with your time and energy—saying yes to what helps, and no to what drains you.
Here are some habits to reflect on:
·      Explore your sleep hygiene
·      Reevaluate your digital habits (goodbye doomscrolling, hello boundaries)
·      Increase time and space for movement, stillness, and creativity through activities that fill you up and give energy to your inner self
·      Reconnect with therapy, supervision, or journaling
Spend some time identifying what habit you want to let go of, and what one you want to plant, and grow, to create a sense of peace and happiness for you.

5. Reconnect with the Present
Spring will always remind us of cycles. We see the world around us blooming, shedding, taking root, and regrowing. Your inner world is no different. We need to clean up and clear out the things that no longer serve us, and plant seeds for the things that will help us to grow. Slowing down helps calm the nervous system and bring your thoughts out of overdrive. Sometimes this starts with grounding and spring is a beautiful time to reconnect with your senses and the world around you.
Here are a few grounding practices you can try:
·      Taking a mindful walk outside
·      Deep breathing with your feet in the grass
·      Using your senses to notice light, air, sound, and smell
·      Gardening and paying attention to your senses through the experience – what do you smell, what do you feel?

You can even use the 5 senses grounding exercise while in nature to help with this process.
Step outside and notice:
5 things you can see
4 things you can hear
3 things you can feel
2 things you can smell
1 thing you can taste (even if it’s just a sip of water)

As Always, Be Kind to Yourself
As I said before, mental spring cleaning isn’t about being perfect or fixing everything. It’s about gently checking in with yourself, being present with yourself, choosing what to keep, and giving yourself permission to let go of what’s no longer helping. It’s about noticing, releasing, and renewing. By giving your mind and your energies the same care you give your home, you make space for something lighter, truer, and more aligned with what feels the best, and kindest, for you. Remember, you don’t have to carry it all, you are allowed to feel lighter, and you are allowed to begin again.
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So crack open a window, let in the breeze, and see what in your inner world is ready for fresh air.

Don’t forget - If you’re working on clearing mental clutter and want support along the way, therapy can be a safe space to sort through what’s yours, what’s not, and what you want to grow next. Reach out if you’d like to connect.