GNT #106: How I Use Cognitive Deletion

read time: 3 minutes

Have you ever been caught in a “thinking spiral” - a loop of overthinking work things at the worst possible times?

At game night, when you're trying to fall asleep, during a fun weekend vacation...

I completely get that.

As someone who lives the “portfolio life,” balancing multiple businesses, roles, and responsibilities, I often face the challenge of managing competing priorities without thinking all the things all the time.

A friend recently asked me, “How do you manage the weight of it all without getting stuck in that overwhelming place?”

My answer? Cognitive Deletion.

While I can't say I'm in zen mode or always focused on the right things 24x7, cognitive deletion has been an invaluable tool I learned many years ago in therapy that helps me manage healthy compartmentalization, giving each piece of my life the attention it deserves, at the right time.

In today's newsletter, I’m breaking down what cognitive deletion is, why it matters, and how you can use it to clear mental clutter, stay focused on what matters in the moment, keep track of your priorities, and feel more grounded overall.

Let’s get to it.

What Is Cognitive Deletion?

At its core, cognitive deletion is the act of intentionally letting go of unhelpful, irrelevant, or poorly timed thoughts.

It’s not ignoring responsibilities but creating a healthy compartmentalization system to capture and park those thoughts for later so you can reclaim your focus.

Imagine your brain was like a bookshelf. Cognitive deletion is carefully placing distracting books (thoughts) back on the shelf, saving them for when you’re ready to read them.
 

How to Practice Cognitive Deletion

Here’s a step-by-step for using this tool in your daily life.

(p.s. I'm not a doctor or a therapist. Just sharing the tools that work for me. 😉)

1. Name the Thought

When an unhelpful or mistimed thought creeps in (e.g., worrying about tomorrow’s presentation while trying to enjoy dinner), give it a name.

A few of mine:

-Work spiral
-Doubt train
-Overthinking rabbit hole
-Fear of disappointing

Naming the thought creates a distance between you and the anxiety it brings.
 

2. Examine Its Relevance

Ask yourself:

-Is this thought useful right now?
-Can I do something productive with it in this moment?

If the answer is no, it’s time to park it.

3. Schedule It

This is the golden rule. Rather than letting the thought disrupt your current moment, schedule time for it:

-Write it down on your issue intake prioritization list in your morning ramp-up meeting
-Add it to your calendar to handle later
-Schedule time to worry about it later if you must!

4. Visualize Letting It Go

Scheduling it is great, but it can still be emotionally hard to let go of the thought.

Here’s a visualization that works for me after scheduling it:

-Picture yourself packing the thought into a box. What does the box look like?
-Imagine placing that box on a shelf in your workspace.

When I do this, I know I'm not erasing the thought. I'm doing triage. I'm storing it until it's actionable.

5. Replace It with Confidence

Fill the mental space with a positive replacement thought. Or better yet, say it out loud.

“I’ve scheduled time for this. I’ve handled similar challenges before, and I’ll figure this one out, too.”
 

6. Reconnect with the Present

You've handled it. Now, you can ground yourself in the here and now.

-Take three deep breaths.
-Focus on one thing in your current surroundings: a face, a sound, the chair you're sitting on.

Return to the present moment with clarity and confidence.

Why Cognitive Deletion Works

If you haven't done this type of mindset work before, it might feel really awkward. That's ok! It takes some practice just like any other skill, but after awhile, you will start reducing mental clutter, gain clarity on priorities, and build confidence in your ability to address challenges effectively.

On the flip side, when you overthink or allow mistimed thoughts to take over repeatedly, you reinforce a loop of anxiety that blocks productivity and peace.

The result of this practice for me has been a calmer, more focused, and in control version of myself.

I'm not perfect by any means, but I feel confident and ready to give my best to what matters most.

Takeaway

Cognitive deletion could be considered a productivity tool, but it's also a way to protect your mental energy and live with greater intentionality.

This week I challenge you to try it.

The next time a worry barges in, pause, name it, schedule it, and let it go. Over time, I promise you’ll notice how much lighter your mental load feels.

You've got this. See you next week!

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