If you’re like me, you may be wondering about how to become more mentally fit or maybe how to improve your overall performance. These days, there are tons of books and podcasts about this stuff and it definitely feels like there isn’t enough time in the day to get to it all. But does any of it even work? Is it just self-improvement woowoo nonsense? And if it isn’t then it must only be reserved to the rich and privileged right?!
Well… not exactly.
I can attest to the fact that: (1) at least some of it does work, (2) that it isn’t all woowoo nonsense and, (3) that it isn’t all out of reach. It just might require a little more effort than, let’s say, someone with more financial means than you for example.
So what’s the deal then?! Well, when doing the research for this post I found that most of the recommendations I’ve ever come across on the subject basically fall into what are called habit areas. There are 6 of them:
- Exercise
- Diet
- Stress management
- Social interaction
- Sleep
- Cognitive training
Developing good habits in these “habit areas” has been found to directly impact brain health for the better. And for several years now, I’ve been trying to maintain good habits in each of these areas. Even though I’ve been doing it imperfectly at best, the changes that I have been able to make have had a huge impact on my mental health and overall performance. Let’s dive into what I’ve observed thus far in each of these habit areas:
1. Exercise
Starting from my most recent “workout journey”, it’s been almost 7 years now. Like many people, I’ve exercised on and off for most of my life but this time I just did whatever I could at home; and focused on consistency rather than quantity.
Once I got going for a while my body eventually started craving exercise and I can tell you that I never thought that I would ever see the day. You can read more about this experience in Working out: you just gotta do it.
A couple of years in, I started incorporating running into my workout routine. About 2 to 3 times per week I would get on a treadmill and run for 15-20 minutes following a high-intensity workout; if you want to try this always making sure to warm up a bit before your run.
This is where I noticed the most significant impacts on my psyche. My mental clarity and focus went through the roof pretty quickly.
I cannot overstate this.
I was definitely not reaching the “runner’s high” because I wasn’t running for long enough. But the effects lasted far beyond a post workout buzz. My mind was sharper, lighter, and I even felt like I could see more clearly.
Fast forward a few years — and some knee issues — I’ve swapped the running for walking to avoid anymore long term damage. I try to exercise at least 3 times a week with a mixture of pilates (a.k.a the devil’s yoga), weight training, and cardio.
It’s become a lot easier to get to my workouts now but it’s still a struggle sometimes. That said, it’s totally worth the struggle. In addition to relieving stress and tending to my physical health, I am also more confident no matter what my body looks like, feel more empowered, and am always grateful that I am physically able to exercise at all because that is not a given.
If you want to learn more about the benefits of exercise on the brain check out this Ted Talk.
2. Diet
Now that my teenage metabolism is surely gone if it ever existed, I definitely notice the impact of food on my mental health and my cognitive performance. When I eat poorly or eat stuff that doesn’t suit me, I feel sluggish, my mind feels foggy and I am definitely NOT my best.
When I eat healthy however, the difference is astonishing. No b.s.
Me after a salad for lunch and me after a heavy meal are two very different people, at two very different levels of performance.
In terms of noticeable impacts on my performance and overall wellbeing, at the top of my list are vegetables and fruits. Notably watery veggies like cucumber, peppers and lettuce. Bitter, spicy veggies like arugula also wake me right up.
In terms of performance it’s also recommended that we eat foods that support brain health like:
- Green, leafy vegetables
- Berries
- Walnuts
- Pumkin Seeds
- Avocado
- Whole Grains
- Tea & Coffee
Here I have definitely faced some difficulty in terms of spending but I just do my best and have made it a priority from here on out. When I do have the money, I will spend more of it on food instead of clothing for example. Though I have to admit the trade-off is a lot easier if you aspire to a minimalist closet.
3. Meditation
Meditation has been super helpful for me in managing stress and anxiety. I cannot overstate this either. It’s also had a huge impact on my overall wellbeing, as well as on my performance since I am less preoccupied with my fears.
I wouldn’t even really call what I do “meditation”. I just sit upright for 15 minutes, every weekday morning, pretty soon after I wake up and just try to focus on my breathing. I take long breaths in and hold (for about 3 seconds), then long breaths out and hold, and repeat.
I definitely prefer to get this out of the way before I start my work day. Some days it goes incredibly well and on other days it’s like when I first started and felt like I could just burst out of my skin at any moment. Here too I just try my best to be as consistent as possible and it’s helped a ton.
4. Social interaction
On social interaction I cannot speak on just yet. I am surrounded with family and friends who make life better but I don’t know what kind of impact it’s having on my performance. I suppose it brings me joy and company which improves my overall wellbeing and therefore my performance?
Studies on what are called blue zone communities have found social connections to be instrumental to our longevity — helping “to maintain thinking skills and slow cognitive decline” in seniors.
5. Sleep
As I age, I’m finding I need less and less sleep which I am super grateful for. That said, I prioritize sleep over fun without a thought 90% of the time now. Not being in college anymore makes this infinitely easier.
For the high schoolers out there, I am SO sorry! The system is simply not designed for your sleep cycle. A good night’s sleep makes all the difference though and the benefits are many.
I can definitely notice the difference in my wellbeing when I have not gotten enough sleep and days of not enough sleep feel like torture to me.
I have also lived the difference between my ability to retain information after sleep vs. my mental state during an all nighter. The difference is noticeable and is due to the role sleep plays in the consolidation of memory. So, if like me you’ve ever woken up from a study session and been surprised by how much you actually remember, that’s why.
The “whole sleep when you die” thing may low key be valid considering the whole being alive thing isn’t infinite but I know that I am better today and the day after when I’ve gotten a good night’s rest. My performance definitely suffers when I haven’t.
6. Cognitive training
Cognitive training is an area I want to learn more about. Healthline recommends a list of exercises that help to keep us mentally sharp — some of which may surprise you, as they did me.
Their list includes jigsaw puzzles, playing cards, building your vocabulary, dancing, using your senses, learning a new skill, teaching a skill, listening to music, trying a new route, meditating, learning a new language, doing tai chi, and focusing on another person. I would definitely be down to do more of all of these things.
That said, while it might factor into the whole “build your vocabulary” thing, reading is one exercise that I’ve personally noticed has had a significant impact on my brain.
Very soon after I started reading “The Lord of the Rings” several years ago (don’t @ me), it began to impact my internal monolog and vocabulary. It was so noticeable because of the way the book is written and If you’ve ever read the books or seen the movies, you should know what I mean… It was insane to me and really reinforced just how powerful reading is. If only because I wasn’t putting in as much effort in as I got out of it.
There are also quite a few cognitive training or brain games out there. I’m not sure how effective they are but they definitely seem worth a try. Especially if video games can actually be good for your brain!
All in all…
Creating good habits in these habit areas can definitely be beneficial. Personally, I’m still working on establishing/maintaining healthy habits in all of them, particularly as it pertains to my diet. I’m honestly starting to find it funny how much I struggle to eat well — where it aligns with my goals, wellbeing and is low key not optional. So why is it so hard?!?! 😅
In any case, however small the improvements, they help to improve my mood, energy levels and overall mental performance by miles.
If you’re having trouble finding habits that work for you, consider trying different things out until you find what does work because what works for one person does not always work for another.
That’s part of the beauty in all of the content available on personal development and peak performance these days. It is more likely someone out there is sharing the answers you are looking for.
Persistence is also key so don’t give up! 🙂
If you want some more info or have any recommendations on this topic please drop a comment below or hit me up on Twitter.
MOSTLY EARTHLY 