Many individuals in the United States are facing a multitude of challenges such as illness, economic instability, climate change, grief, racial inequalities, inflation, supply chain issues, and the repercussions of Russia's war with Ukraine, according to a recent survey by the American Psychological Association. Experts suggest that the arrival of spring can be a good opportunity to evaluate our mental well-being and rediscover activities that bring us happiness and purpose, providing our minds with a break when needed. This season is an ideal time for individuals to reflect on their current situation and assess where they stand. Paul Napper, a psychology consultant to business leaders and co-author of "The Power of Agency: The 7 Principles to Conquer Obstacles, Make Effective Decisions and Create a Life on Your Own Terms," questioned his own experiences. He believes that creating a more focused mind begins with making decisions about daily time management. When these decisions align with personal values, interests, and passions, it is known as personal agency. Napper emphasizes that individuals always have choices, even if they are not ideal. By evaluating options, individuals can better adapt to their circumstances. As we transition into a new season, here are five ways to clear your mind. “Being a human in today’s world can be very stressful,” stated Nkechi Njaka, a meditation guide in San Francisco with a background in neuroscience. She believes that stress can be harmful to the body and that practicing mindfulness meditation can help alleviate it. Mindfulness meditation is a technique that encourages individuals to bring their focus back to the present moment when their minds wander, ultimately reducing daily stress. Njaka suggests that when people feel overwhelmed or anxious, they are often dwelling on past or future events. To center oneself in the present, she recommends starting by tuning into physical sensations, such as feeling the ground beneath you. The text suggests that it is common for the mind to wander, but recommends gently refocusing on breathing and staying present. Approaching mindfulness practice with compassion, curiosity, openness, and forgiveness increases the likelihood of trying it again. Utilizing transitional moments in the day, such as waking up or changing locations, can help establish a routine. Research has shown that using the bullet journal method to jot down thoughts can enhance well-being. In recent years, a popular method created by digital designer Ryder Carroll and outlined in his bestselling book, "The Bullet Journal Method: Track the Past, Order the Present, Design the Future," has gained popularity. The Bullet Journal is not just an organisational system, but also a mindfulness exercise that requires you to regularly assess how you are spending your time and energy to determine if it is worthwhile. Carroll believes that being productive on the wrong things is not beneficial. Initially using journaling to help him stay focused and succeed in his career due to attention deficit hyperactivity disorder, Carroll began to evaluate how tasks made him feel. He discovered a pattern where activities that gave him purpose and pride involved helping others and performing acts of service. He said that if you are unsure of what you want, you will never be content with what you have. In today's world, we are bombarded with an overwhelming amount of information from various sources such as news alerts, social media, and email newsletters, which can lead to feelings of anxiety, anger, or helplessness. Computer science professor Cal Newport suggests simplifying your news consumption by choosing just one or two reliable sources and setting aside a specific time each day to read them. For example, you can listen to a news podcast during your commute or read a newspaper at breakfast. Newport, who is 39 and does not use social media platforms like Twitter, Instagram, or TikTok, also recommends taking a 30-day break from optional technologies in your life. He wrote in his book about the experience of 1,600 individuals who attempted a task. Those who completed the entire 30 days were described as enthusiastic and determined to make the most of their time. Instead of mindlessly using social media, consider alternative activities such as reading, going for a walk, or simply relaxing and listening to music. Allocate time for those activities. Organize your physical space by decluttering. The pandemic, particularly during lockdown, prompted many individuals to clear out unnecessary items from their homes, a trend labeled by The Washington Post as the "great decluttering." If you haven't addressed your clutter yet, now is a good opportunity to do so. According to Catherine Roster, a professor at the University of New Mexico's Anderson School of Management, messy spaces can hinder clear thinking and have a negative impact on various aspects of a person's life, including emotions and productivity. While hiring a professional organizer may not be feasible for everyone, Roster recommends enlisting the help of a friend who is also decluttering. Working together can provide support and guidance in making decisions about what to keep and staying on track. Listening to music while sorting and organising can also serve as a source of motivation, according to Barbara Greenberg, a clinical psychologist in Connecticut. She has observed that many of her patients are feeling emotionally cluttered due to information overload and either social isolation or unmet social and emotional needs. Greenberg advises reconnecting with loved ones who may have been lost touch with during the pandemic, as their support and positive influence can help in times of need. If it has been a long time since you last contacted someone, it may feel uncomfortable at first to reconnect. However, Greenberg suggests being honest in your approach. For instance, you could say: "We lost touch during the pandemic, but now things are settling down and I would really like to see you. Not seeing you has been one of the things I have missed." This could potentially start a "chain of positivity" where the person you reach out to feels motivated to do the same with others. According to Greenberg, everyone appreciates receiving such a call. Copyright 2022 by The New York Times Company.