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A mental reset is like hitting “refresh” on your brain. It’s incredibly useful when you’re feeling burned out, unfocused, overwhelmed, or emotionally stuck.

Think about it: how often do you find yourself experiencing any of the following signs that your mental well-being needs some attention?

• Constant irritation

• Inability to focus

• Trouble sleeping

• Endlessly doomscrolling through social media

• Lack of appetite

• Lack of motivation

The good news is that you don’t need a grand plan to reset your mind unless you're suffering from anxiety, depression, or another mental health condition, in which case it's recommended to seek the help of a mental health professional.

But if you need a mental reset because you're tired, can't focus on anything, or maybe experience task paralysis, there are various activities you can try to get back on track and nourish your mental well-being.

So, if you need a quick mental reset, here are 12 mental reset methods you can try!

1. Go for a Walk (Seriously, Just 15 Minutes Outside)

Spending time in nature is one of the simplest yet most effective ways to reset your mind. According to the Mental Health Foundation, 45% of the population in the UK coped with the stress caused by the pandemic precisely by visiting green spaces. Specialists discovered that people who not only visit nature but also notice it feel much better mentally, so why not give it a try?

Here are some tips to make the most of it:

• Spend time in nature, even if it’s just a stroll around your neighborhood, to relieve stress and improve your mental state.

• Leave your phone at home or put it on airplane mode to fully immerse yourself in the experience.

• Let your mind wander. Be mindful. Stay grounded.

• Take deep breaths. Observe the nature around you. Hear the birds singing.

• Walk barefoot. Release tension.

Try not to focus on the outcome of this activity. Avoid constantly checking in with yourself to see if you feel better. Just move your body, clear your mind, and breathe deeply...

2. Talk to a Real Human

In recent years, we've moved our communication online. We humans rarely call each other nowadays, we rarely go out for a coffee just for the sake of it. We prefer emails and chats.

But there’s something uniquely refreshing about hearing a human voice, especially the voice of someone we truly love and cherish! So, if you need to talk to someone, just give them a call.

If you feel like you've got no mental energy to entertain a conversation in real-time, try voice messages and ask your friend or family member to do the same, and then gradually switch to phone calls.

Having real-time dialogues gives you the opportunity to ask questions and listen, as well as see things from a new perspective. This can feel incredibly grounding and beneficial for a positive mental health reset. And it can also improve your relationships with others!

3. Do a 10-Minute Clean-Up Sprint

When we're tired, stressed, or sleep deprived, cleaning loses priority because we're mentally not fit for this activity. But having a cluttered house can further worsen mental health issues, so why not give it a try? There's no need to push it. Just 10 minutes is enough.

Set your timer and focus on cleaning the area that's stressing you out the most, whether it's your desk, kitchen counter, or car. In the end, you'll undoubtedly feel like some burden's been taken off your shoulders!

This exercise also works when you feel anxious, for instance, and need to reset your nervous system. By giving your hands something to do, you allow your mind to rest for a while.

4. Train Your Brain with Neurofeedback (Long-Term Boost)

Mendi neurofeedback can be an incredibly helpful tool if you need to hit that reset button. It literally allows you to pause and gently guide your mind toward a calmer, more centered state. And the greatest thing about neurofeedback is that it leads to long-lasting benefits. But what exactly is neurofeedback?

Neurofeedback is a training technique that teaches your brain to self-regulate. It is a scientifically proven method that leverages the brain's neuroplasticity (ability to reorganize and adapt) to form new neural connections that reinforce desired behaviors.

Mendi, for example, trains the prefrontal cortex, the brain region right behind your forehead. It measures blood flow and oxygenation in this brain area while you're playing a game on our app. When you're calm and relaxed, you get real-time positive feedback, which reinforces this state.

The prefrontal cortex is responsible for emotion regulation, focus, and overall cognitive performance. This is why Mendi neurofeedback can help you start anew. With just a few sessions a week, you can:

• Reestablish a sense of inner calm.

• Support emotion regulation during stressful periods.

• Build resilience against stress.

• Build awareness of your mental state so you can bounce back more easily, especially when negative emotions become overwhelming, and build good habits.

5. Play with Your Pet for a Mental Health Reset

Animals can be truly healing! Even 5-10 minutes of pet therapy incorporated into your daily routine can help lower cortisol levels and even release oxytocin, the love hormone!

So, play with your dog, cuddle your cat, or visit a friend who has a pet. If no pet is around, go to a park and watch others playing with their dogs. You can even watch funny cat videos online; it counts as pet therapy as well!

If you love birds, you can go out for a birdwatching session. If you like fish, go to an oceanarium, if there is one nearby. You can even go to the zoo!

6. Do a Brain Dump

Feel like your brain is overloaded? Try doing a brain dump:

• Grab a piece of paper or open a blank document.

• Write down everything on your mind; no structure, no pressure.

• Let it be messy.

• Include worries, to-do lists, rants, and random ideas. Dump it all, get rid of it!

This simple practice helps free up RAM in your brain and regain a sense of mental control.

7. Laugh or Sweat It Out

Laughter and physical activity are among the best ways to relieve stress quickly, and it's been proven by science! Watch a funny clip, text a friend who cracks you up, or do something mildly ridiculous like a dance break.

Alternatively, engage in 10–15 minutes of movement, such as a brisk walk, quick yoga flow, or bodyweight exercises. Even a 30-second plank can give you a mood boost and reset your nervous system!

According to Harvard Health Publishing, aerobic exercise can stimulate the production of endorphins (which can improve your well-being, according to the Cleveland Clinic!) and reduce adrenaline! And let's not forget about the physical health benefits of exercising, particularly in preventing heart disease.

8. Practice Mindfulness

Mindfulness is a powerful tool for improving mental well-being and resetting the nervous system. According to the University of Utah Health Academic Medical Center, engaging in mindfulness practices can help turn off the sympathetic nervous system, which is responsible for our fight-or-flight response.

The best thing about mindfulness is that you don't have to be an expert to benefit from it. You can do that with simple breathing exercises that will help you stay in the present moment. Or you can try the 5-4-3-2-1 method, which involves:

• Naming five things you can see

• Naming four things you can touch

• Naming three things you can hear

• Naming two things you can smell

• Naming one thing you can taste

Furthermore, you can practice single-tasking to fully immerse yourself in whatever you’re doing—whether it’s working, eating, or talking. Just maintain your attention solely on that task, and if your mind starts wandering, gently bring it back.

Ultimately, practicing mindful presence builds a reservoir of mental energy that helps you navigate daily life with less stress and more clarity.

9. Write Down Things You’re Grateful For

Practicing gratitude can shift your mental focus from negativity to positivity, and it's an excellent exercise for when you feel nervous. There's no need to write down deep things. Focus on the little ones, like My coffee was good or I didn’t forget my keys today.

If there's a specific thing you're worried about at the moment, focus on that thing and counteract the negative thoughts about it. For example, if you're worried about a presentation, write down I'm grateful that I handled other presentations in the past, and I did it well.

Gratitude isn’t about being overly cheerful; it’s about grounding in the real, small good things in your life. One entry a day can gradually train your mind to see the good things that happen to you.

10. Make a Weekly “Mental Reset Ritual” for Self-Care

Life accumulates stress: mentally and physically. Without regular practice to release and reset, that stress leads to burnout. That’s why having a weekly mental reset ritual is of utmost importance.

Pick one day a week to pause and check in. It could be a Sunday wind-down or a midweek re-centering. The goal is to intentionally clear space both internally and externally.

Here are some new habits you can include in your ritual:

• Declutter your space: resetting your physical surroundings can create a sense of mental spaciousness.

• Reflect and release: use journaling, voice notes, or quiet contemplation to process the week’s emotional residue.

• Unplug from digital noise: turn off screens for an hour or more. Let your brain breathe.

• Engage in a grounding activity: take a bubble bath, take a walk, try deep breathing; anything that reconnects you with your body and breath.

• Set an intention for the coming week: focus not on tasks, but on how you want to feel.

11. Nourish Your Body and Brain

Resetting your mind isn't just about the mind. You need to take care of your overall health. When your body is depleted, your mind struggles as well, so it's important to:

• Stay hydrated. Even mild dehydration can make you feel foggy, irritable, and nervous.

• Eat a nutritious diet that supports both your cardiovascular health and gut health, both of which are closely related to mental health. Furthermore, make sure to include brain-boosting foods like leafy greens, nuts, and fatty fish, as well as meals that support immune function.

• Try to avoid stimulants like caffeine, sugar, and highly processed foods. These can keep your nervous system on edge and increase inflammation and brain fog.

• Complement your diet with restorative nutrients. Eat spinach and bananas for magnesium or eggs and whole grains for B-complex vitamins.

• Assess your sleep quality and, if needed, adjust your bedtime routine. According to the National Institute of Neurological Disorders and Stroke, sleep is as important for survival as water and food, so don't neglect it!

• Move your body. Your mental and physical health is significantly influenced by how often you exercise.

12. Build a Sustainable Mental Routine

If you managed to hit the reset button and are feeling better, why not build a mental health routine so you never feel the need for a mental reset anymore? For example, you could:

• Have daily emotional check-ins. Reflect on how you've felt throughout the day and what you can let go of to feel more grounded. Just five minutes are enough!

• Set boundaries to preserve your mental energy. Use time blocks for deep, uninterrupted work, and then take that well-deserved break. Schedule times for doing nothing and don't feel guilty about it. Establish some rules for social media, news, and screen time. Justin Kei, M.D., argues that spending too much time on social media can worsen stress and anxiety, so try to avoid screens when you don't feel well.

• Schedule a recovery day, during which you engage in relaxing activities like connecting with people who nourish you emotionally, revisiting forgotten hobbies, or trying creative activities that can clear your mind.

Ready for a Deeper Reset? Let Your Brain Rewire Itself—with Mendi

If you're ready to go beyond surface-level mental health reset strategies, Mendi offers a science-backed way to train your brain to stay calm, focused, and emotionally regulated–from the comfort of your home!

Mendi is a neurofeedback device that strengthens your prefrontal cortex, the brain region responsible for focus, decision-making, and emotional control. Using real-time brain data, Mendi guides you to activate a relaxed state, helping you reset not just in the moment but for the long haul!

Don’t just manage stress; train your brain to thrive. Get your Mendi today!

Frequently Asked Questions

How to do a mental reset day?

Take a day to unplug from stressors by resting, practicing mindfulness, doing activities you enjoy, and spending time in nature or with loved ones.

Where can I go for a mental reset?

For a mental reset, take a walk in a park, go to the zoo or oceanarium (watching and interacting with animals can really help!), or just pick a cozy spot at home where you feel safe.

How do I reset myself emotionally?

You can reset yourself emotionally by acknowledging your feelings, practicing deep breathing or meditation, and doing some self-care activities like taking a bath or exercising.

What does it mean to reset your mindset?

To reset your mindset means consciously shifting your perspective to let go of limiting beliefs and adopting a more positive, open, and growth-oriented outlook.

Can I really reset my mental state with just a walk?

Absolutely! A 15-minute walk outdoors, free from distractions, can notably reduce stress and uplift your mood. It's a powerful and easy way to refresh your mental state.

How can I incorporate guided meditation if I’m new to it?

Incorporating guided meditation is easy with free apps like Insight Timer or Smiling Mind that offer short sessions. Just focus on your breath, and remember, it's perfectly natural for your mind to wander; gently bring your attention back to the moment!