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Calm Your Busy Brain: Simple Strategies for Mental Clarity and Focus (Ep 155)

Are you feeling overwhelmed? Do you struggle to quiet the constant chatter in your mind? In today’s fast-paced world, it’s easy for our brains to become overloaded. That’s why we’re diving into a vital topic: how to calm your busy brain and find moments of mental calm.

To help us navigate this challenge, I had the pleasure of speaking with Mindy Haukedahl, a licensed marriage and family therapist and the owner of Afton Therapy. Mindy is passionate about holistic healing and understanding how our brains function so that we can take control of our thoughts instead of letting them run us. She shares her expert advice on how to manage anxiety and improve mental well-being.

If you’ve ever struggled with a racing mind—whether at bedtime, while trying to focus, or simply during your everyday hustle—this episode is for you! Learn practical tips and techniques to reduce stress and find inner peace.

LISTEN ON YOUR FAVE PLATFORM: Apple // Audible  // Spotify

Meet Mindy Haukedahl

Mindy Haukedahl is a multi-talented professional with extensive credentials. She’s not only a licensed marriage and family therapist but also a licensed school counselor and principal, certified brain professional through Amen Clinics, and board-certified internationally in neurofeedback.

Mindy’s passion lies in holistic healing, starting with the brain. She believes that by taking control of our brains, we can reduce the busyness and achieve whole-body wellness.

Where Does All This Mental Chatter Come From?

Mindy explains that our world is more stimulating than ever before. With screens, social media, and endless to-do lists, our brains are constantly processing information, often leading to a state of fight-or-flight. This is why so many of us feel overwhelmed and exhausted by the end of the day. This constant stimulation can contribute to anxiety and difficulty concentrating.

One of the biggest struggles? Trying to fall asleep when your brain won’t shut off. If you’ve ever laid down at night only to find your mind racing with thoughts of tomorrow’s responsibilities, unfinished tasks, or worries, you’re not alone. This is a common symptom of stress and can significantly impact your sleep quality.

How to Calm Your Mind for Better Sleep: Simple Bedtime Routine Tips


Mindy shares several actionable strategies to help calm your busy brain at bedtime and improve your sleep hygiene:

✅ Try a weighted blanket – The deep pressure from a weighted blanket releases oxytocin, a chemical that promotes feelings of calm and security, and can help reduce anxiety. Consider a cooling weighted blanket for hot sleepers.

✅ Avoid TV and music with words before bed – Listening to something with words can engage your brain, making it harder to relax. Instead, opt for white noise, a fan, or calming instrumental sounds. These sounds can help mask distracting noises and promote relaxation.

✅ Count or recite the alphabet – A simple, repetitive task like counting to 100 or mentally reciting the alphabet can engage your brain just enough to keep it from wandering into anxious thoughts. This technique promotes mindfulness and can help you fall asleep faster.

How to Calm Your Busy Brain During the Day: Mindfulness Techniques for Daily Life

Even when we’re not trying to sleep, our busy brains can make it hard to focus. Whether you’re a working mom juggling responsibilities or someone who struggles with mental overload, these tips can help improve your focus and concentration:

📝 Write things down – Our brains often race because they fear forgetting something important. Create a master list of tasks, but only focus on one task at a time by writing it separately on a sticky note. This helps to declutter your mind and reduce overwhelm.

⏳ Take intentional breaks – Just like a car needs gas to keep running, your brain needs moments of rest. Taking even 15 minutes to recharge (without multitasking) can prevent burnout. Try a mindful breathing exercise during your break.

📵 Be mindful of how you unwind – Scrolling on your phone isn’t always the best way to relax. Instead, try reading a book, journaling, listening to music, or simply sitting quietly to let your mind reset. Consider a digital detox in the evenings to limit screen time. Even when we’re not trying to sleep, our busy brains can make it hard to focus. Whether you’re a working mom juggling responsibilities or someone who struggles with mental overload, these tips can help:

Taking Back Control of Your Mental Health

The reality is, our brains are incredibly powerful—but they don’t have to control us. By implementing small, intentional practices, we can create more calm, clarity, and focus in our daily lives. Prioritizing your mental well-being is essential for overall health and happiness.

If you try any of these strategies, I’d love to hear how they work for you. Let’s continue the conversation—how do you calm your busy brain? Share your tips and experiences in the comments below! Don’t forget to subscribe to the Balancing Busy Podcast for more tips on managing stressreducing anxiety, and improving your overall well-being!

AFTER YOU LISTEN: 

I’d love to connect and know your thoughts on this episode. Find me on Instagram!

OTHER EPISODES YOU’LL LOVE:

Ep 96: Navigating Phones and Social Media With Our Kids

Ep 81: The Science of Less with Leidy Klotz

Ep 32: Busy and Productive Are Not The Same Thing

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