Mental Cleanse Challenge: It’s Time for a Mental Health Cleanse

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Decluttering isn’t just about clearing out the physical clutter, but also the mental clutter. It isn’t always as simple as tidying your home and your mind will be clear, which is why I’m bringing you the Mental Cleanse Challenge.

There are lots of ways to cleanse your mind so that you can focus on living your best life.

By going through this four-week Mental Cleanse Challenge and focusing on four key areas each week, you’ll see which exercises work well for you so that you can keep your mind clear.

Mental Cleanse Challenge

The start of any minimalist journey is typically a purge of physical possessions. Afterward, you are free to figure out the life you want to live without distractions of excess.

However, many find that their minds are working overtime.

From things we need to do to random thoughts that pop up in our minds, we hardly have any quiet time.

This is something I have struggled with personally, and I believe it is time to take control of this situation!

If you are like me, you are tired of your mind continuously working, thinking, or taking up precious time. You just want it to rest!

Well, I hope you join me in this challenge because it is going to be one for the books!

I have gathered some great daily challenges that are going to help us get to a relaxed state of mind without all of the clutter that is normally in it.

Say goodbye to the brain fog you have become accustomed to for so long, and welcome back the creative, refreshed mind you once knew!

Each week of the four-week challenge will have a different focus. [I’ve provided a graphic for each week’s daily activities so that you can save them and refer to them as needed.]

For week one, the focus is self-care.

Week two’s focus is on diet and exercise.

In week three, we will focus on our digital space.

And week four will finish us out by focusing on positivity.

Let’s take a look at the specific exercises in each week of the Mental Cleanse Challenge, shall we?

Free Resources to help homemakers live simply and sustainably.

Week 1: Self-Care

For the first week, we are focusing on Self-Care! Often times, we focus on the needs of others, work, or getting things done in our home.

However, we neglect to take care of ourselves.

For this first week we are changing the focus, and doing little things for us for a change!

Day 1: Set two goals you would like to achieve during this challenge

Day 2: Treat your face to a special pampering facial

Day 3: Go for a walk

Day 4: Journal for 15 minutes

Day 5: Go to bed 30 minutes earlier than normal

Day 6: Make a gratitude list of everything you are grateful for in your life [let us see who can write the longest list!]

Day 7: Take a long bubble bath

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I am not sure about you, but this Mental Cleanse Challenge sounds amazing! The best part is this is just the first week!

I can already feel myself relaxing! Can you?!

Week Two: Diet & Exercise

Honestly, I’m not a fan of working out, but I understand how important it is for our health, especially our minds. It is necessary to move our bodies daily to stay healthy, so this week is a must!

Day 1: Try a new workout you have never done

Day 2: Keep all three meals “phone-free”! No social medial scrolling!

Day 3: Complete a yoga for beginners workout

Day 4: Make 2 of 3 meals meatless! Need inspiration? Check Pinterest!

Day 5: Meditate for 5 minutes and focus on your breath

Day 6: Take your workout outdoors, if only for 20 minutes! Bundle up nice and warm!

Day 7: Go vegan for a day!

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For this week’s exercises, I am mostly excited for yoga! I’ve yet to try it and a lot of people swear by it as their way to strengthen and stretch their body.

It is great for the mind, because the focus of movement is done by the breath, which creates space for our minds to relax.

Week Three: Digital

This is probably my favorite week for the Mental Cleanse Challenge, because I love a good digital cleansing, as well as being intentional with getting space away from technology.

Day 1: Clean out your inbox and sort your emails into folders. Delete all spam.

Day 2: No social media before 11 a.m. Take the time to be productive!

Day 3:  Unfollow people on social media who do not inspire you.

Day 4: Organize your desktop accordingly into folders. Delete unnecessary items.

Day 5: Go through your phone and organize apps into folders. Delete apps you do not use and delete old notes, contacts you do not need, etc.

Day 6: Have a phone-free night with family or loved ones!

Day 7: Unsubscribe from email marketing you are not interested in keep up with anymore.

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If you haven’t done a digital declutter, you’re in for a real treat! It is amazing and freeing to be in control of your digital space.

I know this week will result in the biggest mental detox for me, and I know if you give it your best, it will do the same for you as well!

Related Post: 8 Reasons You Need a Social Media Detox & How to Unplug Successfully

Week Four: Positivity

With all the cleansing of our minds during the Mental Cleanse Challenge, it is important to focus on positivity.

When we create space in our minds, new thoughts can enter and we want those to be positive thoughts.

Don’t be surprised if you have some hesitation with these exercises. That is normal.

Embrace that feeling, but take action anyway! You’ll love yourself even more for it!

Day 1: No compliant day!

Day 2: Write down 3 great things that happened today

Day 3: Spend 15 minutes in silence focusing on yourself and what makes you unique

Day 4: Compliment a stranger

Day 5: Write a letter to yourself explaining why you are unique

Day 6: Ask a couple of friends to describe you in 3 words

Day 7: Write out your challenge wins & treat yourself!

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I’m not sure about you, but this is going to be an exciting and uplifting week! I think the most interesting days will be writing the letter and asking friends to describe me.

Take action

I’ve created a Mental Cleanse Challenge Checklist to help you keep up with the daily challenges. You can get it by accessing the FREE Resource Library.

Free Resources to help homemakers live simply and sustainably.

Final thoughts

Overall, I’m really excited to get started on this Mental Cleanse Challenge! It is going to get me way outside of my comfort zone, but that is where real growth happens, right?

Having a physically decluttered space is amazing, but I bet it is going to be even better when my mind is decluttered as well. Let’s do this!

Be sure to check out my challenge experience to see how things went for me and share your results in the comments!

Are you ready for a mental detox? This Mental Cleanse Challenge serves up just that, so let's do this!

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51 thoughts on “Mental Cleanse Challenge: It’s Time for a Mental Health Cleanse”

  1. Hey guys… That’s what exactly I was searching for. I feel like I always live in some imaginary world each second and my kind keeps playing with thoughts during sleep where I miss my sleep nights. Thanks a lot for sharing this. I think it’s time to kick out Sleepless nights, health issues. Am gonna start this and hope I will have a thought free life.

  2. I am up for anything that will help me unwind and become and better me. I cant wait to start this challenge.

  3. I’m in. I’ve recently moved to Shanghai; big step for me as I spent a lot of this year on a downward spiral. Yesterday was my first very wobbly day and I’m glad I’ve found your page today. I believe it’s okay to not be okay as long as you don’t stop, get back up and keep going. I think what I struggled with the most yesterday was not having the closeness of my closest friends and family around who have been there to support me all year. I’ve had a day in bed today; very tired. This post has motivated me to set some goals, instead of doing really well then falling whenever a hurdle appears. I often think I’m doing okay but when I look back I wasn’t taking care of myself very well.

    1. Leanne, I know exactly how you feel. I am very close to certain people in my life and rely on their relationship to keep me fueled (as well as other things, but these relationships are very important to me). Hopefully you’ve gone through this challenge and found some things to add into your routine to keep you uplifted. If you ever need a boost, I am here for you!

  4. Just came across this challenge as I was searching for a 30 day gratitude challenge. Self-care is something I struggle with so I decided to give this a try!

  5. I am a teacher who’s off for the Summer with the intention of focusing solely on self-care and minimizing my thoughts… Rest, relax, and rejuvenate. I will be joining the challenge.

    1. Yay!! So happy to have you join in this challenge, Kimisha! I am definitely going to run through this challenge again myself! It is always good to focus on rest and relaxation, especially after the school year!

  6. Hello Erin!

    I found your challenge on pinterest – to things that caught my attention minimalist and mental cleanse 🙂

    I am starting your challenge today and can’t be more excited. Any tips to help maximize the result of the 30 day mental cleanse?

    Thanks and looking forward to sharing my results.

    Kyna B

    1. Hi Kyna! I am so excited that you are starting this challenge today! If I could give you one tip, it would be to soak in each day’s challenge and remain present. Often times, we get so caught up in making sure we simply accomplish a task; we forget to take the time to hone in on why we are doing it and the benefits of it. I hope you enjoy it, and please keep in touch! I would love to know how it goes for you!

  7. I love the idea of a gratitude journal. I keep one, but should really write in it more, especially when I’m so down by the current political events happening in our country. It’s easy to lose sight of what’s good out there.

    1. I think news in general can depress anyone, Jen. I have been trying to make a habit of writing whenever I feel grateful, and it has really helped. I cannot wait to sit down and focus on what I am grateful for to see how many things I come up with that day. It is going to be interesting!

  8. I am in the process of trying to declutter my home and you’re right the mind is important as well. Sometimes i feel like I go weeks without 5 minutes to myself and it makes me cranky.

  9. Love this collab that you and Kiara came up with! We all could stand some mental cleansing in this day and age! 🙂

  10. I love the idea of doing a mental cleanse because it is very necessary. People don’t realize that decluttering is not just good for enhancing your space, but your well-being as well. It needs to be done internally as well!

  11. Bubble baths and face masks are my two go-to treats and ways to mentally clear my mind for sure! (Surprisingly so is mowing the lawn but I can’t do that in a city anymore) haha

    1. OMGoodness, Sarah Jean! Mowing the lawn is something I love to do when I want to clear my mind as well! Unfortunately, it is winter and that would not be a sensible option right now. But you better believe that when the grass starts growing, I will be on my mower! haha!

  12. SO excited we were able to launch this collaboration and challenge, Erin! Cant wait to check in with you and see how you’re doing with these challenges–you’re going to do great!

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