Life coach shares 5-minute daily rituals that remove brain fog and prevent overthinking

Life for most people has become so busy in today's fast-paced life that there is a perpetual spiritual and mental clogging experienced by several people. This manifests in unique mental states like forgetfulness, being absent-minded, feeling of depression and doom, and lack of mental clarity.

This can be overcome by promoting focus through meditation. "Every day, I see people caught in the cycle of overthinking, burnout, emotional exhaustion, and constant mental fog. Their minds feel cluttered, they lack focus and clarity, and often feel directionless and sad. They find themselves stuck in a walls of limited self, surrounded by mental noise, unable to make life changing decisions. Clearly, this is not a question of their intelligence or inner drive, actually it is the result of a lack of inner alignment caused by system overload, " says Sangeeta Sharma, a certified Life Coach (ICF) & Hypnotherapist based in Chandigarh.

When people live in the past or in fear of the future, they disconnect from present moment awareness. This disconnection often shows up as mindless scrolling, overeating, overreacting, or sleeplessness. As a result, the mind keeps processing random thoughts through old patterns and conditioning. This cycle leads to emotional overwhelm, low energy, and a sense of disconnection from the body. In addition, the race for material success and constant survival worries keep people under socioeconomic pressure.

Always scanning for risks and juggling daily tasks pushes the nervous system into constant defense mode , where clouds of deadlines and emotional stressors consume clarity.

To bring about mental clarity, Sangeeta suggests to follow this simple 5-minute daily ritual.The Way Out: Conscious Regulation at Four Layers into Inner Alignment1st Minute: Observe the thoughts which is your mental layer while asking yourself‘What thoughts are running right now? Without judging, just write the thoughts on a paper.

This step brings awareness to the mental noise instead of letting it spin unconsciously. 2nd Minute: Uncover your emotional layer while raising awareness around feelings and accepting them without suppression. Ask yourself, “What emotions do these thoughts trigger?” Notice your emotions because sometimes overthinking arises unnecessary fear while understanding your emotions. This is your gentle acceptance that breaks suppression and allows emotions to be seen instead of buried.

When emotions are acknowledged, they lose their grip and begin to move through the body rather than staying stuck.3rd Minute: Discovers energy layer understanding the sense of disturbance. Close your eyes and begin with a gentle body scan from head to toe to notice where energy feels heavy or blocked. Place your hand on the area of heaviness to bring awareness and care, Breathe deeply into that space: inhale fresh energy, exhale tension, and repeat for 3–5 breaths, visualizing heaviness melting away.

This clears stagnant energy stored in the body.4th Minute: Body layer will release and resetMental fog also shows up as blocked energy in the body do this simple exercise Shake out your arms and legs for 20 seconds, Roll your shoulders back, stretch the spine tall, Take 3 deep belly breaths, exhaling with a sigh This dissolves remaining stiffness or tension and reconnects you with your body.5th Minute: It will integrate & anchor clarity and gratitude While naming one thing you’re grateful for right now, speak it out loud or write it down, and look around and name 3 things you see in the present moment."This daily 5 minute practice clears mental fog, restores vitality, and leads to inner alignment and cognitive clarity.By consciously engaging with the mental, emotional, energy, and body layers, you begin to rewrite your inner codes and step into alignment with your true self with these four layers to your dream life because True transformation is not built in hours, but in the quiet consistency of mindful minutes. Just five mindful minutes each day can rewire the fog into focus and awaken the life you dream of, " says Sangeeta.