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Forbes
10 hours ago
- Health
- Forbes
Clearing The Clutter Is Not Just For Your Desk
Ankur Bindal, MD, MPH, FAPA, FAASM, is a board-certified psychiatrist and the CEO, Founder and President of KAB Medical Group Inc. We've all heard the advice to tidy up our workspaces for better focus and productivity. There's truth to that, but as a psychiatrist and a physician, I can confidently say that the real game-changer I've seen is clearing the mental clutter. A clean space can boost efficiency and productivity, but even the most pristine workspace can feel like chaos if your mind feels overwhelmed with never-ending to-do lists. If you're feeling this way, you aren't alone. In fact, an increasing number of adults are feeling more anxious. Data from the American Psychiatric Association showed that 43% of American adults said they were feeling more anxious than the year before, an increase from 37% in 2023. While mental clarity won't address all the root causes of stress and anxiety at work, it can certainly create space for a healthier worldview and a more productive workday. Follow these evidence-based strategies to clear the clutter upstairs for a better work and home life. 1. Start with self-reflection. Before we can clear anything, we need to understand what's taking up space in the mind. I recommend carving out a few quiet moments each day to check in with yourself, even if it's just five minutes during your morning commute. Ask: • What's weighing on me right now? • What do I need to feel more at ease or in control? • What am I carrying that isn't mine to hold? You'd be surprised how often we internalize stressors like unrealistic expectations or other people's business priorities without realizing it. Reflecting on your needs helps you recognize what's truly important and what you can let go. For example, if you're panicking about a presentation that's due tomorrow, taking the time to zoom out on that concern may help you realize you have plenty of time to do your work and that it isn't worth agonizing over. 2. Set mental boundaries. Just as you'd draw a line between your desk and someone else's, you should define your mental and emotional limits. This might mean: • Not checking work emails after hours. • Saying 'no' to a project when your plate is already full. • Letting go of the guilt when you take a well-deserved break. Boundaries help filter out unnecessary noise and preserve your energy for what truly matters. They also protect you from burnout, which I've seen far too often in professionals who struggle to set healthy boundaries. 3. Simplify your inputs. We live in a world of nonstop notifications and constant connectivity, at work and at home. While technology can be a blessing, it can also be mentally draining. Mental clutter often comes from overstimulation, so simplifying what you allow in can make room for clarity and calm. Reduce the amount of information overwhelming your brain by: • Turning off nonessential alerts. • Limiting your time on social media, especially when you're already stressed. • Creating "no-input" zones in your day. These are times when you don't consume news, text messages or email updates. 4. Declutter through action. Sometimes, the best way to clear your mind is to tackle the nagging task you've been avoiding. I call these 'mental mess-makers.' They hang out in the background, quietly draining your focus and energy. Checking even one item off your list can restore a sense of control. Whether it's responding to one email or making that phone call you've put off all week, completing a task can feel like lifting a weight off your shoulders. 5. Make space for stillness. Even high achievers need moments of stillness. In fact, high achievers especially need mental breathing room without extra noise. Stillness looks different for everyone. Fortunately, it doesn't mean you need to go on a seven-day silent retreat. In everyday life, stillness might look like: • A quiet cup of coffee in the morning with no distractions. • A brief walk outside the office without your phone. • A five-minute breathing exercise at your desk. You don't need an hour-long meditation to find peace, though I'm a big fan of those, too. Just a few moments of intentional quiet can reset your nervous system and create space for clearer thinking. Find clarity, mindfully. Clearing your desk may help you find that report you've been looking for, but you may need more to help you think more clearly. In my experience, actively simplifying your mind can help you live and work better. When your mind is clutter-free, you may be more present, thoughtful and resilient. Instead of starting your day organizing paperclips, pause and clear the mental clutter first. You may find that it can help you make better decisions and engage with others more mindfully. Forbes Business Council is the foremost growth and networking organization for business owners and leaders. Do I qualify?
Forbes
12-05-2025
- Health
- Forbes
Sleep Smarter, Lead Stronger: Six Habits For A Restful Night
Ankur Bindal, MD, MPH, FAPA, FAASM, is a board-certified psychiatrist and the CEO, Founder and President of KAB Medical Group Inc. As a psychiatrist and sleep medicine practitioner, I've witnessed firsthand the profound impact of good sleep on an entrepreneur's overall well-being. Sleep is more than just a time to rest—it's a foundational pillar of health that supports nearly every aspect of our physical and mental functioning. High-achieving individuals (i.e., business leaders) often downplay the importance of sleep, but in reality, it's one of the most critical foundations of sustained performance and well-being. "I'll sleep when I'm dead," is a popular mantra with chronically overscheduled professionals. But we can't go our entire lives without real, restful sleep. Unfortunately for people with busy schedules, your brain needs good sleep, and it needs it ASAP. When we get the proper amount of sleep, our bodies and minds perform at their best. Sleep supports brain health by enhancing cognition in critical areas like learning, concentration, and memory consolidation. This occurs thanks to hippocampal plasticity, which allows our brains to adapt and grow. Beyond cognitive benefits, sleep is crucial for immune system function, enabling the production of essential immune cells that help ward off infections. If you're constantly operating on empty, you're not performing at your best, no matter how many hours you're logging. Reframing rest as a strategic advantage rather than a weakness can help shift the guilt into empowerment. Despite knowing the importance of sleep, many of us struggle to get enough of it—or the right quality. The good news is that small, intentional changes can make a big difference in sleep quality. Let's walk through six daily habits that can transform your nights and supercharge your days. We need routine. It's important to maintain a sleep schedule (incuding weekends), which helps synchronize your body's natural circadian rhythm for optimal functioning. Over time, this consistency makes falling asleep and waking up feel almost effortless. Note, it's okay to sleep in every now and then, especially if you pulled a late night, but you should wake at a consistent hour most of the time. For founders with erratic hours, it's also helpful to build in a 20- to 30-minute nap window during the day when nighttime sleep falls short. A calming pre-sleep ritual tells your brain it's time to wind down. This could include reading a book, meditating, practicing gentle yoga, or taking a warm bath. Find what works for you and make it a nightly habit. If you have trouble remembering to start your bedtime routine, set an alarm on your phone. Again, try to do this routine every day. That will train your body to realize it's time to rest, not doomscroll on Instagram. For business professionals, I also recommend journaling so that you can get all your thoughts and to-do list out there as a brain dump, so you're not ruminating on outstanding items during bedtime. Exposure to natural light during the day supports your body's circadian rhythm, making you more alert during the day and sleepy at night. Modern life makes it challenging to get enough natural light, but even 15 minutes a day can work wonders for your sleep hygiene. Try going on a brief walk during your lunch hour, opening the blinds in your office during the workday or sitting outside for a few minutes when you're home. On the other hand, limit exposure to bright screens at least an hour before bed. Blue light can interfere with melatonin production. Some people swear by blue-blocking glasses for this, but I recommend my patients decompress with non-digital entertainment. Our phones are incredibly stimulating, and even if you manage to block the blue light, they can keep you up. I encourage you to opt for a book, a crossword puzzle or another low-stakes hobby before winding down. Caffeine and alcohol both affect sleep quality. While caffeine is best avoided in the afternoon, alcohol—though it might make you feel drowsy—can disrupt your sleep cycle. I recommend you consume no more than 400 milligrams of caffeine daily (about two cups of coffee), and drink them earlier in the day so the caffeine will exit your system by bedtime. Limit alcohol to no more than two drinks daily. Regular exercise can enhance your sleep quality, but timing is key. Aim to exercise earlier in the day or at least two to three hours before bedtime to give your body ample time to cool down. I recommend that during the day, you set an alarm at your desk. Some smartwatches have these options too, where it'll remind you to get up and go for a walk and get some movement in your body. You can walk around the office building or find a task that involves walking and movement. Even short bursts of exercise make a difference in your well-being and mindset. Your bedroom should be a sleep sanctuary. Keep it cool, dark and quiet. Invest in a comfortable mattress and pillows, and consider blackout curtains or white noise machines if needed. When we prioritize sleep, we're investing in our health, relationships and productivity. Quality sleep sharpens your decision-making, improves emotional intelligence and gives you the stamina to lead with clarity and confidence. As someone who has worked with countless professionals on optimizing their sleep, I can tell you this: small changes yield big returns. Start with one habit tonight. Set a non-negotiable bedtime or disconnect from screens an hour before sleep. These simple shifts may seem minor, but over time, they create a powerful foundation for sustainable success, both in business and in life. The information provided here is not intended as medical advice, diagnosis, or treatment. You should consult with a qualified healthcare provider for advice concerning your specific situation. Forbes Business Council is the foremost growth and networking organization for business owners and leaders. Do I qualify?
