Cleaning Up Your Mental Mess

5 Simple, Scientifically Proven Steps to Reduce Anxiety, Stress, and Toxic Thinking

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Take charge of your runaway thoughts!

Toxic thoughts, depression, anxiety--our mental mess is frequently aggravated by a chaotic world and sustained by an inability to manage our thought life. But we shouldn't settle into this mental mess as if it's a new normal. There's hope and help available to us--and the road to healthier thoughts and peak happiness may actually be shorter than you think.

Backed by clinical research and illustrated with compelling case studies, Dr. Caroline Leaf's latest book provides a scientifically proven five-step plan, the Neurocycle, to find and eliminate the root of anxiety, depression, and intrusive thoughts in your life so you can experience dramatically improved mental and physical health. In just sixty-three days, you can start to clean up your mental mess and be on the road to wholeness, peace, and happiness.

Dr. Caroline Leaf is a communication pathologist and neuroscientist whose passion is to help people see the power of the mind to change the brain, control chaotic thinking, and find mental peace. She is the author of Switch On Your Brain, Think and Eat Yourself Smart, The Perfect You, and Think, Learn, Succeed, among many other books and journal articles, and her videos, top-rated podcast, Cleaning Up the Mental Mess, and TV episodes have reached millions globally. She currently does extensive research and teaches at various academic, medical, corporate, and neuroscience conferences, as well as in religious institutions around the world. Dr. Leaf and her husband, Mac, have four children and live in Dallas.


"Dr. Caroline Leaf is a brilliant and prolific communication pathologist and cognitive neuroscientist. With over thirty years in research and study, she delves into Cleaning Up Your Mental Mess with these five simple steps to help reduce our anxieties, stress, and toxic thinking. There is no better time to introduce these strategies than now. She brings a wealth of scientific information to the table while breaking it down into layperson's terms to help you live life to the fullest, free from the struggles and the pain that may have plagued you for years. This book will read like a manual to guide you through the vicissitudes of life to a better and healthier place."

Bishop T. D. Jakes, New York Times bestselling author

"In this wonderful new book, Dr. Caroline Leaf will change your healthspan forever by empowering you with a simple five-part plan, guided by three decades of clinical practice, that will make you more mindful of maintaining your mental and physical health. Start reading and let the transformation begin!"

Dr. Rudolph E. Tanzi, New York Times bestselling author of The Healing Self and professor of neurology, Harvard Medical School

"For years I've taught leaders to guard their thinking above all else in life, because how a leader thinks determines what a leader will accomplish. Healthy discipline of the mind is essential for success in life, and Dr. Caroline Leaf provides a five-step roadmap for developing truly helpful mental discipline. Her new book, Cleaning Up Your Mental Mess, is rooted in decades of research and shows how the journey to healthier thinking is shorter than you might think--and available to anyone willing to take it."

Dr. John C. Maxwell, leadership and personal growth expert

"One of the things I love about Caroline is her help in understanding the difference in our 'brains' and our 'minds.' In this book she takes us the next step in making both of them work better, leading us to feeling and performing better. Thanks, Caroline."

Dr. Henry Cloud, New York Times bestselling author and clinical psychologist

"Cleaning Up Your Mental Mess is a powerful new book that can change your life. Learning how to manage your mind is a critical skill that should be taught in school, yet rarely is. This book can help decrease suffering and help your overall outlook and mood. I highly recommend it."

 Daniel G. Amen, MD, founder of Amen Clinics and author of The End of Mental Illness

"As someone who appreciates the human brain and its infinite capacity for growth and change, I was very excited to read Dr. Leaf's new book. In Cleaning Up Your Mental Mess, she teaches you how to make the most of your powerful mind and take back control over your thinking to live your best life and reach your full potential."

Jim Kwik, CEO of Kwik Learning, New York Times bestselling author of Limitless, and host of the Kwik Brain podcast;

"Cleaning up Your Mental Mess is an amazing new book that will teach you to change your mind, and your life, for the better. It offers easy to follow, scientifically based steps that will help you regain control of your thinking and mental health, empowering you to take back control and clean up that mental mess!"

Dr. Josh Axe, founder of Ancient Nutrition and, author of the bestselling books Keto Diet and Collagen Diet and upcoming book Ancient Remedies, and host of Th

"Our mental health is being threatened like never before. Unfortunately, the pharmaceutical fixes that represent the central tools of modern medicine fall far short when it comes to such pervasive issues as anxiety, depression, and other challenges to mood and mental wellness. But there is a north star. In Cleaning Up Your Mental Mess, Dr. Caroline Leaf leverages over thirty years of clinical experience to offer us empowering, effective, and time-tested guidance for unravelling toxic stress and regaining control of our mental state, paving the way for happiness, satisfaction, and contentment. From both preventive and treatment perspectives, this book delivers on its promise."

David Perlmutter, MD, author of the #1 New York Times bestsellers Grain Brain and Brain Wash

"Ours is a society plagued by a lack of reflection and an overabundance of destructive, quick-fix answers. In her new book, Dr. Caroline Leaf offers an antidote to these caustic thought patterns. By focusing on five practical steps to brain change, Dr. Leaf provides a pragmatic approach to sustainable wellness."

Austin Perlmutter, MD, coauthor of New York Times bestseller Brain Wash

"In times like these, Cleaning Up Your Mental Mess is a true gift. With a rise of anxiety, depression, and intrusive thoughts, Dr. Caroline Leaf delivers a scientifically tested system to navigate today's uncertain world. This book gives you paradigm-shifting insight on the brain, how it works, and how you can become an empowered participant in creating new neural pathways. Dr. Leaf is a pioneer in neuroscience and mental health, and I recommend this for everyone interested in creating their own destiny."

Dr. Nicole LePera, The Holistic Psychologist;; @the.holistic.psychologist

"Cleaning Up Your Mental Mess is an incredible new book that will teach you how to take back control over your thinking. Using her decades of research and clinical experience, Dr. Leaf shows the reader how they can, no matter where they are in life, harness the power in their mind to change their mental health and their life."

Frank Lipman, MD, Integrative Medicine

"In Cleaning Up Your Mental Mess, Dr. Caroline Leaf masterfully weaves the latest brain science and practical tips to help you take back control of your health and life. Not only will this book help you clean up the mess in your mind but it will help you start living your best life--so that you can start being all that you want to be."

Jason Wachob, founder and co-CEO, mindbodygreen

"As important as time management may be, the art of mind management is a lost ability that very few study and even fewer are able to teach. Dr. Leaf is one of the few who is able to teach this lost art."

Patrick Bet-David, author of #1 Wall Street Journal bestseller Your Next Five Moves

"My friend and esteemed colleague Dr. Caroline Leaf's Cleaning Up Your Mental Mess is the paradigm-breaking resource that will redefine the way we look at and address mental health. So many of us are perpetually stressed and anxious, and it plays out negatively in all areas of our lives, including our relationships and physical health. By utilizing over thirty years of clinical experience, Dr. Leaf provides us with a comprehensive yet practical guide to finally managing the clutter in our minds with science-based tools that actually work. Here's to cleaning up all of our mental mess!"

Dr. Will Cole, leading functional medicine expert and bestselling author of The Inflammation Spectrum and Ketotarian

"Dr. Caroline Leaf has truly impacted my life, helping me change my life one thought at a time!"

Michelle Williams, singer, actress, author

"During these trying emotional times, Dr. Caroline Leaf offers a helpful and sustainable mind management program that transcends standard self-help. Her book offers a five-step plan to discern and rid ourselves of anxiety and depression to improve our overall health. She is a thought leader to watch."

Dr. Lisa Mosconi, New York Times bestselling author of The XX Brain

"Caroline's new book is a lovely chance for us to learn a new modality of healing. The techniques taught in Caroline's work have allowed me to work on myself in new ways that allow me to be more calm, clear, and compassionate."

Jonathan Van Ness, Emmy-nominated television personality, hairstylist, self-care guru, New York Times bestselling author, and host of the Getting Curious with Jonathan Van Ness podcast

"In Cleaning Up Your Mental Mess, Dr. Leaf discusses her search for answers to perplexing questions concerning mental health--and shows how our psyche and emotions release physiological chemicals that negatively affect us cognitively, behaviorally, and emotionally. She sets out to prove that although we must live in a world filled with stressors that keep us in perpetual states of anxiety, we can mitigate these negative effects through self-awareness and simple practices. By understanding the nature of such stressors, which are major contributing factors to mental illness, we will find a remedy stronger than any pharmaceutical--a strategy I call 'mind over matter.'"

Dr. Cindy Trimm, former Bermuda senator, psychotherapist, author, and humanitarian

"Mental health and illness exist on a continuum. We all move back and forth between the two, sometimes from day to day. It's so important to be aware of our thoughts in order to improve and protect our mental health. Some mental illnesses can be prevented, so efforts to increase our sense of psychological well-being are worthy efforts indeed! Countless readers have come to trust Dr. Leaf's guidance in helping them do just that, and she is at it again with Cleaning Up Your Mental Mess. This book is everything we've come to expect from Dr. Leaf's work and more!"

Dr. Anita Phillips, trauma therapist, minister, and mental health advocate

"Dr. Caroline Leaf delivers concrete and scientifically proven answers to the common question, Can I master my mind? If you're ready to take back control in any area of your life, this book will support your journey. A must-read for anyone who is ready for change!"

Vienna Pharaon, licensed marriage and family therapist and founder of Mindful Marriage & Family Therapy

The Author

  1. Dr. Caroline Leaf
    Jay Leaf-Clark

    Dr. Caroline Leaf

    Dr. Caroline Leaf is a communication pathologist and clinical neuroscientist specializing in psychoneurobiology. Her passion is to help people see the power of the mind to change the brain, control chaotic thinking, and find mental peace. She is the author of...

    Continue reading about Dr. Caroline Leaf