Cleaning Out The Clutter

As the new year is in full swing and the post-holiday high begins to wear off, many of us find that the progress we hoped to make on our New Year's resolutions has been disappointing at best. Our schedules get busier, and life quickly ramps up as we dive into the demands of a fresh year. This can leave both our physical and mental spaces feeling cluttered. With the change of seasons, it’s the perfect time to give everything a good cleaning, including our minds. We all know the satisfying feeling of sorting through our belongings and clearing out the junk, but we often forget that our mental clutter deserves the same attention. High expectations, the pressure to achieve perfection, and rigid goals can begin to clutter our minds, leaving little room for self-compassion or growth. Perhaps it’s time for a mental spring cleaning—a chance to clear out the mental clutter and transition from rigid goals to sustainable, flexible habits that support our long-term well-being and success for the rest of 2025 and beyond.

The Burden of Rigid Goal

We all have that one drawer, closet, or even a whole room where we stash all our clutter, and just thinking about opening it makes us cringe. If we’re honest, we also have similar mental clutter. We stash goals that feel more like distant dreams than achievable realities, along with the harsh judgments that come with them, tucked away in the backs of our minds. We carry on with our lives, avoiding the disappointment of not having achieved them. Maybe it’s “I’m going to work out more” or “This is the year I eat healthier.” While these goals are common and often attainable, the challenge lies in the rigidity of our approach. Rigid goals don’t allow for life’s inevitable ups and downs; they demand perfection, telling us that if we don’t meet them exactly as planned, we’ve failed. This all-or-nothing thinking sets us up for disappointment, causing stress, burnout, and harsh self-criticism. Rather than motivating us, these rigid goals restrict our growth and leave us stuck in a cycle of frustration and feelings of inadequacy.

The Benefits of Habit Building

So how do we clean out rigid expectations and make room for growth? Instead of focusing on rigid goals, we can shift our attention to creating flexible, sustainable habits. Habits emphasize consistency over perfection, which fosters positive mental health over time. Take brushing your teeth, for example: if you forget to do it one day, you don’t throw in the towel and give up entirely. You might feel off, but you simply make sure to do it the next day. Building habits requires self-compassion, celebrating small wins, and being adaptable. Sometimes, you might have to brush your teeth at a different time or in a different setting, but you find a way to make it work so your routine doesn’t feel disrupted. The same mindset applies to personal goals. By focusing on the process and adjusting along the way, you create a foundation for long-term success, without the weight of unrealistic expectations. This also creates room for the unexpected things life throws at you.  

Practical Steps to Sustainable Habits

Incorporating habit-building into your daily life doesn’t have to be overwhelming. Start by identifying small, manageable habits that can easily be integrated into your daily routine. To help prompt action, create reminders, such as phone alarms or sticky notes, and consider finding an accountability buddy for added encouragement. A powerful technique to make habit-building easier is "habit stacking," where you link a new habit to an already established one. For example, if you already make coffee each morning and your goal is to practice more mindfulness, try practicing mindfulness for 5 minutes right after making your morning coffee each day.  

To transition from rigid goals to sustainable habits, reflect on your current goals and assess which ones feel unrealistic. Instead of aiming for perfection, focus on consistency and embrace the process. For example, instead of committing to “30 minutes of meditation every day,” aim for “5 minutes of meditation when I wake up.” Break larger goals into smaller, achievable steps and be open to adjusting your approach as life changes. Finally, celebrate small wins along the way—don’t wait for a big milestone to feel accomplished. By focusing on sustainable habits and gradual progress, you'll build lasting routines that support a balanced, healthier mindset and long-term well-being.  

Remember that building habits takes time. Research published in 2009 in the European Journal of Social Psychology by Dr. Lally and her team suggest that it takes an average 66 days for a new behavior to become a habit. This means that, in general, a new habit will take over two months to develop. Patience is key, and it is not uncommon to feel that it is taking you longer than expected to form your desired habit. Prioritize consistency over immediate results.

Putting It All Together

In conclusion, spring cleaning isn’t just for our physical spaces—it’s a valuable opportunity to declutter our mental health as well. By letting go of rigid goals and shifting our focus toward sustainable habit-building, we allow ourselves the flexibility to grow and thrive without the pressure of perfection. Mental well-being is not about meeting every goal flawlessly but about nurturing consistent, manageable habits that support our long-term health. Remember, progress takes time, and it’s the small, sustainable changes that ultimately lead to lasting growth. So, take a moment to reflect on your own mental health habits, and embrace the flexibility that comes with growth rather than the confines of perfection. The path to better mental health is a journey, not a race—and it’s through patience, consistency, and self-compassion that we build the resilience needed to thrive.