Mental Spring Cleaning! +Free Spring Bundle!
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Spring is here! People are eager to get outside in the sun and ditch the winter blues. The birds are out chirping, the windows are begging for a wipe-down, and there’s that urge to toss out the old and welcome the new. The term “spring cleaning” often gets thrown around this time of year as people are desperate to remove accumulated dust and debris after the winter and usher in a fresh start! Spring cleaning is exciting because it feels like a chance to start anew.
But it’s not just the dust bunnies under the couch we’re itching to clear—it’s the stuff in our heads too. Winter’s long, gray days have a way of piling up inside us. Guilt, shame, worry, sadness, and feelings of not being enough settled in with the cold. We get so tangled in our minds, carrying it all like a soggy coat. I propose that we take the spring cleaning vibe beyond the broom and into our heads. Our mental space needs just as much of a fresh start as our baseboards do. Winter can be claustrophobic and dreary. Spring cleaning can be a mental health reset, clearing out the cobwebs of stress, guilt, and gloom to make room for calm and joy. It’s our chance to drop it, to restart, to let go—and oh, how we need that.
Spring Cleaning For Your Mind!
1. Take Inventory of Your Mental Clutter
Just like you’d start cleaning a room by assessing the mess, begin by checking in with yourself. What’s taking up space in your mind? Are you holding onto grudges, replaying old conversations, or drowning in a to-do list that never ends? Grab a journal or just sit quietly for a moment and let those thoughts surface. No judgment—just observation. Naming the clutter is the first step to tackling it.
2. Dust Off Your Boundaries
Over time, boundaries can get blurry, like patio furniture coated in that fine layer of dust. Maybe you’ve been saying “yes” when you mean “no” or letting someone’s negativity seep into your headspace. Spring is the perfect time to polish those boundaries back up. Practice asserting what you need—time alone, less drama, or a break from overcommitting. It’s not selfish; it’s maintenance. Boundaries carve out mental breathing room. If you’re always “on”—fixing, pleasing, doing—there’s no time to process. Look at the boudaries that you’ve loosened the reins on over wintertime. No need to beat yourself up about it, just observe what has changed and refine where you need!
3. Sort Through The Emotional Baggage
We all have a metaphorical attic with bags and bags stuffed with feelings we’ve shoved away—grief, shame, or that argument from three years ago you still haven’t let go of. Pick one or two things to unpack this season. You don’t have to tackle it all at once. Sit with those emotions, maybe talk them out with a friend or therapist, and decide what you’re ready to release and move on from. We all have that piece of clothing that we have kept around for 10 years but never wear. Whether it's a negative belief about ourselves, a harmful habit, or a trauma we need to work through, it may feel bittersweet to get rid of it, but oh so freeing.
4. Refresh Your Routine
A cluttered mind often comes from an autopilot routine. Are you doom-scrolling before bed? Skipping movement because you’re “too busy”? Shake things up. Swap screen time for a walk outside, or try five minutes of deep breathing in the morning. Small tweaks can ventilate your mental space, letting fresh energy flow through. Pick something tiny today, and just tell yourself you will do it. Notice the positive feelings you get when you stay committed to doing that one small thing. Then, when you’re ready, add another thing, and so on and so on.
5. Plant Seeds for Growth
Spring cleaning isn’t just about clearing out—it’s about making room for something new. What do you want to cultivate in your mental garden? Maybe it’s patience, creativity, or simply more joy. Set an intention and nurture it with tiny, consistent actions—reading a book that inspires you, practicing gratitude, or reconnecting with a hobby. Growth takes time, but the seeds you plant now can bloom into something beautiful. Do something for 5 minutes daily and see where you’re at in a few months.
6. Let the Light In
Finally, open the windows of your mind. Literally, if you can—fresh air and sunlight do wonders—but also figuratively. Invite in positivity where you can find it: a good laugh, a kind word, a moment of stillness. Mental spring cleaning isn’t about perfection; it’s about creating a lighter space that's more yours.
7. Make Your Mind The Home You Want To Live In.
It is your mind; you get to decide how to decorate, what it smells like, who is allowed inside, and the clutter that gets to stay or gets thrown out to Goodwill. Make it a home you want to live in. You do not need to ask anyone else for permission on how to set up your mental home. It. Is. Yours.
Help Your Kids Declutter Emotionally and Mentally
When I was a kid, my mom would come into my room with a trash bin and a Goodwill bag and force me to get rid of the extra clothes and toys that I just wanted to hoard. It was awful getting rid of things I didn’t need but didn’t want to lose. However, after it was done, it felt freeing. I could organize my dolls and knew what clothes were in my closet. I didn’t fully understand this feeling, but everything just seemed lighter and I felt more in control. Now, as an adult, I know the liberating feeling of cleaning my home and getting rid of things that aren’t necessary or needed anymore.
Just like adults, children carry mental clutter—worries about school, friendship hiccups, self-doubt, or just the overwhelming sensory input of a busy world. As parents, we can guide them through this season not only with trash bins and goodwill bags but also with emotional tools that help them feel lighter, more organized, and empowered from the inside out. Kids are still learning how to manage emotions and stress. When their little "mental closets" get too full—whether with anxiety, overstimulation, or unspoken feelings—they can feel overwhelmed, act out, or shut down. Taking time to check in and clean out those emotional shelves can:
Reduce stress and anxiety
Improve focus and sleep
Boost confidence and mood
Encourage healthy coping habits
1. Start with the Physical (It Helps the Mental, Too)
Decluttering their environment can help declutter the mind. A messy room or overwhelming toy pile can add to a sense of chaos. But it’s not just about being tidy—it’s about giving them a sense of control.
How to help:
Make it a game: Set a timer and see how many things they can sort or give away in 15 minutes.
Give them choices: “Do you still love this toy?” or “Do you want to donate this to another kid?”
Celebrate progress: Small wins matter. Show them before-and-after photos or do something fun (Like high fives) for each bag filled.
As they clean their spaces, have a conversation about how that space feels to them. Does it feel calmer now? Does it feel more “them”? This builds emotional awareness.
2. Declutter the Mind with Simple Conversations
Once the physical space is fresh, it’s time to gently check in on their mental space.
Try asking:
“What’s something that’s been on your mind a lot lately?”
“What were the hardest things that happened during winter?”
“Is there anything that is really sticky in your mind? Maybe a fight with a friend, a bad grade, or a worry?
“Is there anything you’ve been worried about but didn’t know how to say?”
“If your thoughts were rocks in a backpack, which ones feel the heaviest right now?”
These questions help kids express feelings they might not know how to label. Keep your tone light and not pressuring. Silence is entirely okay. Even an “oh really?” or a shrug is a start. Don’t put pressure on yourself to fix something right away; just listen with curiosity.
3. Tools for Emotional Tidying
Here are a few spring-ready tools to help your child reset emotionally:
Feelings Journal: Let them draw or write a few feelings each day. You can even add a “let go of” page where they release something bothering them. (Check out our spring worksheets to help them understand more about what they may be feeling in fun ways.)
Worry Box: Create a small box where they can write down their worries, then close the lid symbolically, “setting it aside.” Make it a worry monster box, and have the worry monster ‘eat’ their worries!
Mindfulness: Use a stuffed animal to teach mindful breathing. Lay it on their belly and watch it rise and fall together. Practice this in the morning or before bed. Check out our blogs for other mindful activities that kids can do.
“Fresh Start” Affirmations: Start the day with simple affirmations like “Today I can try again” or “I am learning every day.”
Kids take cues from our emotional temperature. If we show that it's okay to reset, reflect, and let go of what's weighing us down, they’ll feel safe doing the same. You don’t need to fix everything—just be present. Remind them that spring is about growth, not perfection. Some feelings might still be messy, and that’s okay. Talk about things you can relate to and let them know that what they feel is normal. Kids, most importantly, want to feel like they are not alone.
