3 Fast Truths

• Mental clutter is often unfinished reminders, not real emergencies.
• Writing things down reduces stress fast.
• A short list beats a long worry.

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• @drjulie – Simple tools for anxiety and mental clarity
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• @drchatterjee – Practical routines for stress and calm

Close the “Open Tabs”

Your brain gets tired when it tries to remember everything: what to do, what to say, what you forgot, what might go wrong. A mental declutter moves those thoughts into a safe place (paper/notes), then turns them into three simple buckets:

• Do now (small and quick)
• Do later (scheduled)
• Let go (not important)

Less noise = more calm.

Do This Now

• Step 1: Set a 5-minute timer (10 seconds).
• Paper or notes app—anything works.
• Step 2: Brain dump for 2 minutes (2 minutes).
• Write every “open tab.” No organising. Just out.
• Step 3: Make 3 buckets (60 seconds).

Draw 3 headings:

• NOW
• LATER
• NOT IMPORTANT
• Step 4: Sort fast (60 seconds).
• Move items into the buckets quickly. Don’t overthink.
• Step 5: Take ONE action from “NOW” (60 seconds).

Examples:

• reply to one message
• pack your bag
• fill your water bottle
• put 5 things away
• Then stop. You’ve already won.

Key Takeaways

• Mental clutter is usually too many “open tabs.”
• Brain dump first, sort second.
• Use 3 buckets: Now, Later, Not Important.
• Do one tiny “Now” task to feel in control again.