Do you have a vague sense that your mind is busy, even though you’re not sure what’s occupying it?
You’re not alone. Several readers have recently told me they’re experiencing an underlying restlessness that drains their focus and energy, even when they’re not consciously stressed or anxious.
Can you relate to that feeling of being mentally tired? You just can’t pick yourself up to do something useful.
This isn’t a “you” problem; it’s a natural mental state that most of us experience at times. I’ve gone through periods where I also had that sense of restlessness.
But here’s the good news. You can do something about it. Here are seven practical strategies to quiet a restless mind.
1. Externalize Your Mind (Write It Down)
Your brain hates ambiguity. When your subconscious senses an unresolved issue, it keeps running in the background, stealing mental energy. According to research from the University of Rochester Medical Center, journaling your thoughts can significantly free up your cognitive resources.
Actionable tip: Write whatever pops into your head daily, even if it feels fragmented or meaningless.
Don’t edit. Just articulate your thoughts and feelings without judgment. Also avoid thinking about what it’s good for. It will make sense later.
2. Label Your Mental State (Name the Feeling)
Naming vague feelings reduces their psychological power. UCLA researchers, led by Matthew Lieberman, found that simply acknowledging your emotional state can reduce its intensity.
Actionable tip: When restlessness arises, explicitly say to yourself, “I’m feeling mentally restless right now.” Don’t try to figure out why you’re restless or anxious or whatever. Just label it.
You will often find a sense of relief. It’s almost like giving yourself permission to take a step back. Because most of us just ignore our feelings. That’s how we end up burnt out or depressed. You have to nip the feelings that end up in disastrous mental states in the bud.
3. Schedule Regular Solitude (Quiet Your Mind)
Your brain requires downtime to sort out mental clutter. Neuroscientist Marcus Raichle points out that your brain’s Default Mode Network (the network activated during rest) naturally sorts and resolves issues running in the background.
Actionable tip: Make sure you have “alone time” every single day. Lay on your bed, find an empty corner in the office, or ideally, go somewhere with a view.
This might seem a bit weird, but it’s really a good habit. I regularly go to my balcony and just look around. I look at the people, buildings, clouds, birds, whatever.
I honestly think this is why a lot of people smoke. It gives them a reason to go out and stare into the blue. But you don’t have to smoke to look into the horizon and contemplate a bit. Just don’t get lost in your thoughts.
4. Structured Reflection (Clarify Your Thoughts)
Aimless mind wandering keeps you stuck. Deliberate reflection, however, brings clarity. Research on intentional reflection shows it can reduce excessive activity in the Default Mode Network.
Actionable tip: Spend 5-10 minutes daily reflecting deliberately. Look for patterns or repeated feelings, even if they’re unclear initially.
This is where your journal comes into play again. You can just look at your recent notes and rethink them, especially when it comes to your plans and goals. Just reflect and think whether it’s the right thing. Look at things from different angles.
5. Move Your Body (Exercise Regularly)
Exercise is your best reset button. Harvard Medical School emphasizes that regular physical activity boosts serotonin and dopamine, chemicals that reduce anxiety and calm your restless mind.
Actionable tip: Commit to at least 30 minutes of moderate exercise daily. Walk, jog, cycle, or do yoga—just move.
When you sit around an office or in your house all day, you often feel useless. Like you didn’t use your day. That’s because sitting doesn’t release those happy chemicals.
No matter what you do, make sure to move every day. Get out the house and get moving.
6. Practice Mindfulness (Anchor Your Attention)
Mindfulness allows you to observe your mental state without getting caught up in it. A Johns Hopkins–led systematic review confirms that regular mindfulness meditation significantly reduces anxiety and enhances clarity.
Actionable tip: Practice simple mindfulness meditation for 5-10 minutes daily. Sit comfortably, close your eyes, and focus on your breathing.
If you like guided meditation, try using an app. I like Waking Up by Sam Harris. Although I don’t meditate every day, I often return to it during challenging times.
7. Prioritize Mental Simplicity (Reduce Inputs)
Simplify everything in your life. This is a strategy that you can apply in every single area. Whether it’s your work, exercise, habits, desk, home, or closet, keep it simple.
Actionable tip: Clean out your closet and donate the stuff you haven’t worn in months.
In my experience, simplicity is a mindset that you need to practice constantly. I’ve travelled quite a bit over the last three years. And every time, I took a big suitcase or I would fill up my car with everything I thought I needed.
As I’m writing this, I’ve been in Spain for nearly a month with my wife and all I brought with me was a small carry-on trolley. Granted, it’s summer so my clothes don’t take much space. But I just have a few t-shirts, shorts, one pair of shoes, sandals, underwear, and my hair clipper to do my beard and hair.
I like the simplicity. I do my work on a laptop and I realized I don’t need much on a daily basis. That’s also true for many other things in life.
Conclusion: Keep Taming The Mind
Mental restlessness is common, but it’s something you can manage with deliberate practice.
You don’t have to live with constant background noise draining your focus. But you have to make an effort to calm down your mind.
It’s something we need to do every day. We can’t expect to meditate for a few months and then keep the benefits forever. The mind is wild and prefers to get out of control.
Your job is to keep it in check.
