My 10-Minute Ritual for Clearing Mental Clutter

There is so much mental clutter during perimenopause. I don’t know about you, but I often need a quick turnaround to get a clean slate and activate a bit of brain energy — you know, during those times when you’ve got birthdays, appointments, work, and heaven forbid you take some time to read or sew.

How long do you think you need to get a proper reset? Do you ever feel like you need a rest beforehand? Or are you a power-through type of woman?

In my experience, many women think they need hours to reset, and plenty believe the “head down and get on with it” approach is the only way. But the truth is, you get to a certain time of life and you definitely need a rest and reset — and a good ritual only needs ten minutes.

I know for sure that overwhelm thrives in chaos. But you don’t have to live in constant chaos, and there isn’t always time to sit in a hot bubble bath catching up on your favourite TV show.

You can use a simple ritual, one that cuts through the noise and brain overload, bringing you back into your body and into the moment. It resets the clock so you can focus on what’s next.

I’m going to share one of my favourite rituals to cut through the noise — simple enough even on my hardest days.

Woman taking a mindful pause to clear the mental clutter

Step 1: A soft start (1 minute)

Sit.
Breathe.
Feel where your body touches the chair.
Nothing to fix.
Just you and your breath.

On some of my toughest days, I’ve taken this to the garden — sat on the grass, a lounger, or even laid on a blanket. There’s something about being in the fresh air, listening to the birds, the breeze in the trees, and other nature sounds that is instantly soothing. A few deep breaths always bring me peace. I love to feel the air on my skin, no matter how cold (although I’m perimenopausal, so the heat can do one if it’s too much). It almost feels like waking up a little more, pulling me out of that trance-like state.

I invite you to try this outside, even in the rain under a brolly!

Step 2: What’s here? (2 minutes)

Ask yourself:
What feels heavy or too much?
What feels noisy or cloudy?
What feels urgent but doesn’t actually require immediate attention?

Be honest with your thoughts. Let them flow and don’t judge yourself — no one is checking on you.

Step 3: A micro-choice (3 minutes)

Choose one thing to give yourself the support you need.
A glass of water.
A short walk.
Putting your phone down.
A five-minute tidy.
Listening to your favourite music.

A tiny shift is enough — actually, it’s the best medicine when the mental clutter needs clearing.

Notebook and pen on a table symbolising reflection and mental clarity

Step 4: Name what you’re releasing (2 minutes)

Write or say out loud (or in a whisper):
“I’m letting go of the pressure to carry everything on my own.”
or
“I can return to this moment and be present.”

Your words matter. Every one you speak, whether out loud or internally, your brain hears. You get to choose whether you make yourself feel chastised and suffocated, or if you pick words that soften your nervous system and bring relief.

Step 5: A grounding gesture (2 minutes)

Place one hand on your chest and one on your belly.
Place your feet flat on the floor or cross-legged in front of you.
Take one deep breath, drawing it down into the belly, then widening the ribcage, then up into the chest.
Exhale from the chest, ribcage, and finally the belly.

Notice how you feel, not just in your body but in your mind too.

The thing is, your body remembers. It remembers the chaos as well as the calm. You just need to remind it that the calm still lingers. You need to give yourself the cues to return to calm, not just exist in the chaos.

Hands resting on chest and belly taking a grounding breath

Make it yours

There are many ways you can adapt this ritual using the prompts above. There are pause cards you can access inside the Overwhelm Relief Kit — join the waitlist for an exclusive discount. If you want something more right now, try the AI reflections inside the Flow Forward Starter Guide — it’s totally free and so helpful.

Remember, small shifts make a big difference. Find your way back to you. You don’t have to go on feeling like you’ll never get back to yourself again. She’s in there, waiting for you to find her.

There was a day not long ago when I sat at my kitchen table, staring at a to-do list that looked more like a novel. I remember thinking, “I just need to get through today,” but my brain felt like it was wading through treacle. I made a cup of tea, sat down, and did this ritual almost by accident. Ten minutes later, I wasn’t magically fixed, but I could breathe again. I could see what mattered and what could wait. That’s the quiet power of creating space — it doesn’t erase the chaos, it just gives you a moment to remember that you’re still in charge of your own pace.

If you’re reading this and feeling like you’ve lost your spark, please know you’re not broken. You’re simply carrying too much. Give yourself ten minutes, even five if that’s all you have. Let your breath, your body, and your words bring you back home to yourself. You deserve that pause.

Take care. Until next time

Amber x