How I Use a Weekly Clear My Mind Page to Reduce Mental Clutter

The Clear My Mind page is exactly what it sounds like. A blank page designed to help release mental clutter.

There are no prompts. No structure. No rules.

I use this page as a weekly brain dump. It is a place to write down anything that is taking up space in my head. Thoughts that are bothering me. Tasks I know I want to do but probably will not get to right away. Small reminders like meal planning or grocery shopping. Bigger ideas like remodeling the kids bathroom. Sometimes it is just a person's name that keeps showing up in my thoughts.

When I write things down, it feels like a release. I do not feel pressure to fix anything. I do not feel anxiety about solving it. I already know it exists. Putting it on paper helps me stop carrying it around mentally, especially the bigger things that quietly weigh on me.

I first heard about this idea while listening to a podcast by Mel Robbins. She talked about clearing your mind by writing everything down. I remember thinking, why not try it. The relief was almost immediate. I felt lighter.

So I did it again the next week. And then again. Eventually, it became part of my routine.

What Mental Clutter Looked Like Before

Before I started this practice, my mind felt busy all the time. It jumped from one thought to the next without stopping.

Things I needed to do. Things I wanted to do. Things I could not control. Things I did not want to forget.

It felt like nothing ever fully left my head. Even when I sat down to relax, my thoughts kept circling.

Writing everything down helped clear that constant noise. Once something was on paper, I did not have to keep replaying it. I could acknowledge it and move forward with my day.

How I Use the Clear My Mind Page Each Week

I usually start my Clear My Mind page at the beginning of the week. Most often on Monday morning. I like routine, and this helps me feel fresh as I start the week.

I do one initial brain dump. It usually takes about five minutes. Sometimes less. Sometimes a more, depending on what is on my mind.

Then I leave the page open.

Throughout the week, I come back to it as needed. I add thoughts. I circle things. I cross things off. I might highlight something important or scribble a note in the margin.

The page often looks messy. Random thoughts. Circles. Lines. Stars. Some weeks it fills up quickly. Other weeks it stays short.

None of that matters. What matters is that it works.

What Goes on My Weekly Brain Dump Page

Tasks show up often. Some of them also end up on my to do list, and that is fine. This page is not about organization, it is about release.

Household reminders. Kids schedules. Thoughts that keep repeating. Sometimes a big note that just says JUST BREATHE, usually circled or written larger than everything else.

When I notice the same thing appearing week after week, sometimes I pause and ask myself why. Is there something I can do about it. Is there something I need to let go of.

Other times, I realize I cannot change people or situations, but hte thoughts are still there. Writing them down does not make them disappear, but it helps me accept them without constantly carrying the stress.

Letting Go Without Pressure

After my initial brain dump, I usually look at the page and make a see where I am at.

If there is something I know I am not going to do anytime soon, I cross it off. Not because it is done, but because I am giving myself permission to stop thinking about it.

If there is something that needs attention, I might circle it.

Many things I leave exactly as they are.

Every once in a while, something shows up repeatedly. For a long time, cleaning out the hall closet kept appearing. I knew I was procrastinating for no real reason. One week, I finally did it. It took less than thirty minutes. The relief was immediate.

That awareness only came because I kept seeing it written down.

One of my first brain dumping pages.

When I Skip a Week

I have missed weeks. And I can tell when I do. I just feel it.

My mind feels busier. I feel more scattered. When that happens, I sit down and do it again. It doesn't matter what day of the week it is. The page is there to use when I need it.

There is no guilt attached to skipping. There is no catching up. I simply return.

What This Weekly Practice Taught Me

I used to think I would feel better once my to do list was completely finished and checked off. This practice helped me realize that life does not work that way.

There will always be things to do. Things to think about. Things that never quite get finished.

Writing everything down showed me how much I was carrying mentally. It also taught me that it is okay to acknowledge things without completing them. Awareness matters.

Over time, I started scribbling out things that weighed on me but that I did not talk about often. Getting them out of my head and onto paper made me feel better.

This was the first intentional habit I started that truly helped me feel better.

Why the Clear My Mind Page Is Part of the Year of Intention Journal

The Clear My Mind page became the foundation of the Year of Intention Journal because it supports everything else.

You cannot reflect clearly if your mind feels full. You cannot set meaningful intentions if you are overwhelmed. Clearing mental clutter creates space.

This weekly brain dump practice supports the reflection and intention routines I use throughout the journal. It makes weekly reflection easier. It makes monthly check ins more honest. It makes daily intentions feel more focused.

This page is not meant to be perfect. It is meant to work for you.

If you want to try it, grab a blank piece of paper. Write down everything. No rules. No organizing. Just get it out.

Try it again the next week. Circle one or two things you want to pay attention to. Cross off one thing you know you are not going to get to.

That is enough to start.

If you want this practice built into a journal, you can find it inside the Year of Intention Journal at elliefrancesdesigns.com.