Our takeaways:
- The process of taking out mental trash is the same as taking out our physical trash: Categorize – Pack & Take it Out – Repeat.
- If you have been doing your physical trash right, categorize mental trash should only be easier for you: trash or recycle (no compost).
- Categorization step can happen either in bulk or individually as each thought come up. The key is to intentionally recognize your mental trash and know you are in control of how to deal with them.
- Create the imaginative garbage truck (Bonus: you can even schedule them however you wish) so that you know to pack and take out the mental garbage as a routine.
Just like we create trash everyday simply by…living our lives, we create mental trash too as we live. Human brains are naturally wired to be ultra active, even subconsciously. At any given moment, we tend to be either planning for the future or regretting the past, leaving very small percentages staying in the present. Accompanying this high intensity of brain activities, thoughts/internal monologues/expectations/ideas that don’t positively influence our lives surface as mental trash.
As crazy as it may sound, our mental trash too stinks and attracts flies that would cloud our mind if we don’t take it out often. The tricky part is, unlike there’s garbage truck coming to pick up our physical trash every week, we don’t have that visual reminder for taking out our mental trash.
Needless to say, parenthood (or preparing for one) adds a whole other layer of complexity to this. Our brains are even more occupied, brain activities more intense, and we don’t even remember to take out physical trash sometimes (oh yeah…). Don’t worry! Now we know that “mental trash” is a thing, next step would just be to TAKE IT OUT!
Tools to take out mental trash
Put it simple, the process of taking out mental trash is the same as taking out our physical trash: Categorize – Pack & Take it Out – Repeat.
Categorize
If you have been doing your physical trash right, categorize mental trash should only be easier for you: trash or recycle (no compost).
Trash – thoughts that don’t positively influence our lives. This includes but not limited to: unrealistic expectations of how life “should be”, self-deprecating monologs, regrets that cannot be undone, worries that cannot be avoid, problems that may or may not be a problem, over-interpretations of how others think of you, etc.
Recycle – thoughts that sparked but we can’t see immediate (positive/negative) influence yet. This includes but not limited to: an interesting but vague idea, a challenge to your existing mental models, a flash of self-reflection, a trigger that made you learned something you didn’t know about yourself, etc. This bucket of thoughts requires further investment in time/efforts but don’t have to be right at the moment when they surface. We recycle them (by putting them in the back of our minds, or write them down if you prefer) and deal with it later.
Depending on your preferences, the categorization step can happen either in bulk or individually as each thought come up. The key is to intentionally recognize your mental trash and know you are in control of how to deal with them. Personally, I like to do this in bulk and found it specially helpful through a quick 3-5 minutes meditation before bed each night. In case you are wondering, I’m using a free guided app developed by an Australian non-profit organization that is dedicated in psychology and mindfulness – Smiling Mind.
Pack & Take it Out
Unlike taking out physical trash, this is the fun, satisfying, and rewarding step for mental trash! No heavy jacket to fight against the cold outside, no umbrella for the downpour rain, nor some unexpected raccoon friends. All you need to do is to create the imaginative garbage truck (Bonus: you can even schedule them however you wish) so that you know to pack and take out the mental garbage as a routine.
Try pairing this step with your favorite Me-time activity. For me, an end-of-week yoga session is when my imaginative garbage truck comes by. Through breathing, sweating and stretching, I let go of all the mental trash accumulated and find my internal peace. This “Pack & Take it Out” step gives me not only the needed recharge, but also an opportunity to thank myself for taking care of my mental health. Again, it doesn’t have to be yoga. A bath with your favorite music, a walk in the neighborhood, or a painting session with your wine would work.
Some final words
So, what do you say? Does it sound too difficult to achieve? I don’t think so. Just “Categorize – Pack & Take it Out – Repeat”. If you are already taking out physical trash (most of the time), you can take out your mental trash too! And you will find it’s the most rewarding effort you’ve made to take care of yourself.
Disclaimer: this blog post is not intended to be providing any medical advice. Call 911 if you or someone you know is in immediate danger or go to the nearest emergency room. Talk to your healthcare provider if you are in need of mental health support.
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