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.

We've all had those days when the mere thought of getting out of bed feels like an insurmountable challenge. Whether it's due to stress, fatigue, or just a general lack of motivation, we've all been there. The good news is that there are simple and effective ways to shake off that morning slump and start your day on a positive note. In this blog, we'll explore 10 tips to help you feel better and kickstart your day with renewed energy.

Tips for Getting Out Of Bed

1) Morning Visualization and Affirmations

Before getting out of bed, take a moment to visualize a positive and successful day ahead. You can also practice affirmations by repeating positive statements about yourself and your goals. This mental preparation can set a constructive tone for the day and boost your confidence.

2) Leverage Your Breath

While many of you know about using your breath to lower your heart rate by using long, slow exhales, the opposite is true. Try taking several long, full inhales to help energize your body before swinging your feet to the floor. You will find it helps increase your energy!

3) Incorporate Gentle Stretching Or Yoga

Engage your body and mind with gentle stretching or a short yoga routine. These activities can help increase blood flow, improve flexibility, and release tension. You don't need a lengthy workout; just a few minutes of stretching or yoga poses can invigorate your body and make it easier to transition from bed to a more active state.

4) Light Exposure

Exposure to natural light plays a crucial role in regulating our circadian rhythm and promoting wakefulness. Open your curtains or blinds to let in natural light as soon as you wake up. If possible, take a short walk outside to soak in the sunlight. Natural light exposure helps reset your internal clock, signaling to your body that it's time to be awake and alert.

5) Create a Comfortable Sleep Environment

The quality of your sleep environment can significantly impact your ability to get out of bed feeling refreshed. Invest in a comfortable mattress and pillows, and make your bedroom a serene and relaxing space. Keep the room cool, dark, and quiet to create an optimal sleeping environment. This can make waking up in the morning a more pleasant experience.

6) Start With Baby Steps

Start with small goals. That may be to simply stand up, step one foot outside, or grab a class of water before laying down again. Accomplishing goals increases your dopamine, making it easier to accomplish larger goals over time.

7) Create a Morning Playlist

Create a morning playlist filled with your favorite uplifting tunes or listen to motivational podcasts. Music has the power to influence our mood and energy levels, making it an excellent tool to kickstart your day. Whether you prefer calming melodies or upbeat rhythms, find what resonates with you and use it to create a positive morning routine.

8) Plan Something To Look Forward To

Having a purpose or something to look forward to can make getting out of bed more appealing. It could be as simple as planning a delicious breakfast, treating yourself to a coffee, or having a small personal project to work on. Setting positive intentions for the day can provide motivation and make the act of getting out of bed feel more rewarding.

9) Hydrate Your Body

Dehydration can contribute to feelings of sluggishness and fatigue. Start your day by drinking a glass of water to rehydrate your body after a night's sleep. Staying hydrated throughout the day can improve your overall well-being and help you feel more alert. Consider keeping a water bottle by your bedside to make it a habit to drink water as soon as you wake up.

10) Seek Support

If feelings of fatigue or lack of motivation persist, consider seeking support from friends, family, or a mental health professional. Sometimes, these feelings can be indicative of underlying issues such as stress, anxiety, or depression. Talking to someone you trust or seeking professional help can provide valuable insights and guidance on improving your mental well-being.

A few simple practices may make all the difference in changing your sleep habits. Try these tips ranging from shifting your mindset, to creating a playlist.

We've all had those days when the mere thought of getting out of bed feels like an insurmountable challenge. Whether it's due to stress, fatigue, or just a general lack of motivation, we've all been there. The good news is that there are simple and effective ways to shake off that morning slump and start your day on a positive note. In this blog, we'll explore 10 tips to help you feel better and kickstart your day with renewed energy.

Tips for Getting Out Of Bed

1) Morning Visualization and Affirmations

Before getting out of bed, take a moment to visualize a positive and successful day ahead. You can also practice affirmations by repeating positive statements about yourself and your goals. This mental preparation can set a constructive tone for the day and boost your confidence.

2) Leverage Your Breath

While many of you know about using your breath to lower your heart rate by using long, slow exhales, the opposite is true. Try taking several long, full inhales to help energize your body before swinging your feet to the floor. You will find it helps increase your energy!

3) Incorporate Gentle Stretching Or Yoga

Engage your body and mind with gentle stretching or a short yoga routine. These activities can help increase blood flow, improve flexibility, and release tension. You don't need a lengthy workout; just a few minutes of stretching or yoga poses can invigorate your body and make it easier to transition from bed to a more active state.

4) Light Exposure

Exposure to natural light plays a crucial role in regulating our circadian rhythm and promoting wakefulness. Open your curtains or blinds to let in natural light as soon as you wake up. If possible, take a short walk outside to soak in the sunlight. Natural light exposure helps reset your internal clock, signaling to your body that it's time to be awake and alert.

5) Create a Comfortable Sleep Environment

The quality of your sleep environment can significantly impact your ability to get out of bed feeling refreshed. Invest in a comfortable mattress and pillows, and make your bedroom a serene and relaxing space. Keep the room cool, dark, and quiet to create an optimal sleeping environment. This can make waking up in the morning a more pleasant experience.

6) Start With Baby Steps

Start with small goals. That may be to simply stand up, step one foot outside, or grab a class of water before laying down again. Accomplishing goals increases your dopamine, making it easier to accomplish larger goals over time.

7) Create a Morning Playlist

Create a morning playlist filled with your favorite uplifting tunes or listen to motivational podcasts. Music has the power to influence our mood and energy levels, making it an excellent tool to kickstart your day. Whether you prefer calming melodies or upbeat rhythms, find what resonates with you and use it to create a positive morning routine.

8) Plan Something To Look Forward To

Having a purpose or something to look forward to can make getting out of bed more appealing. It could be as simple as planning a delicious breakfast, treating yourself to a coffee, or having a small personal project to work on. Setting positive intentions for the day can provide motivation and make the act of getting out of bed feel more rewarding.

9) Hydrate Your Body

Dehydration can contribute to feelings of sluggishness and fatigue. Start your day by drinking a glass of water to rehydrate your body after a night's sleep. Staying hydrated throughout the day can improve your overall well-being and help you feel more alert. Consider keeping a water bottle by your bedside to make it a habit to drink water as soon as you wake up.

10) Seek Support

If feelings of fatigue or lack of motivation persist, consider seeking support from friends, family, or a mental health professional. Sometimes, these feelings can be indicative of underlying issues such as stress, anxiety, or depression. Talking to someone you trust or seeking professional help can provide valuable insights and guidance on improving your mental well-being.

When people hear “Veteran” they already assume so much about you.

Yes, it has played a huge part in shaping you, but it doesn’t say everything.

Your days or years in service may have been some of the best of your life. You may acknowledge the impact that your service has in leading you to your success today. Through your service, you became a better person, better at putting yourself out there, and in growing your self-competence and confidence.

Your military experience may have given you the stability you always needed growing up and allowed you to see so much more of the world. During your service you developed a strong work ethic, learned you were capable of more than you ever imagined, and discovered so much more of the world than you knew about. You are proud to be a veteran. 

Your experience in the military may also come with challenges or traumas. Or, the adjustment after your service may have been much more difficult than you expected. Now that you’ve shifted to civilian life, it feels like the person you were expected to be and the belief system you had to develop isn’t working anymore.

Your head is constantly on a swivel even though you know the grocery store is probably a safe place to be. But you also know that evil exists and danger is everywhere. You were trained and reinforced to be so “tough” and “strong.”

But now, your family doesn’t want you to be so tough - unless they’re scared and they feel safe knowing you will protect them.

So are you ever supposed to completely “lighten up?” It’s so frustrating trying to be so much for everyone and try to figure out what it is the world wants you to be.

The days are getting harder and harder to get through.

You know something has to give, but when you have tried to get mental health help before, it felt like no one was actually listening. 

For those who feel like they can’t take it anymore

The road has been so long. Loneliness, isolation, anger, and frustration doesn’t even begin to describe what you’ve felt. It would be a privilege to be allowed into your world and on your journey to help you find your way forward. I’m here to listen and understand and to go with you to all of the places that you’re ready for. 

For those who tell themselves “My experience wasn't as bad as other Veterans”

Your experience is valid. No matter the severity, frequency, or kind of trauma you experienced, you may not know how to feel about it, but you do know you’re different now. It’s all important and worthy to explore, feel, and heal. If you think there is pain lingering, it deserves to be seen and understood.

For those whose service is a thing of the past

I respect your choice if you don’t want to talk about it and I’m so happy for you if your experience has only positively impacted you. I honor your service and experience regardless if it feels relevant or traumatic for you today. It’s not for me to define your experience, but to understand it from your point of view.

For those who I didn’t describe

Your experience and what you’ve made of your service and your adjustment to civilian life is valid and worthy of being understood. I’m sorry if I didn’t get it right or attend to all that you’ve experienced. I can only continue to learn through your willingness and trust in me and to share. Veteran is only one part of your identity; I know that you are so much more.