I am a big fan of 1% better, small steps everyday approach - here is my Mental fitness checklist:
1. As much as possible, do one thing at a time
Multitasking is a myth, it just wires us for continual partial attention, which means we are just ticking boxes and are robbed of the deep satisfaction we get from a job well done and enjoying the process because we have given it our undivided attention. This is true whether we are focusing on an important deal, or peace of work or if we are giving our undivided attention to the child or cooking a meal with attention and care. When we are wholehearted with our attention, we all become masters of our craft.
“Paying attention is our endless and proper work.” Mary Oliver
2. Unplug and power-down
“Everything will work again if you unplug it for a few minutes…Including you.” Anne Lamott
We live in the age of cognitive overload where we are continually over-stimulated and addicted to our devices. The lack of focus hurts our relationships and impacts the quality of our work.
Research tells us that we check our devices around 200 times a day. If we divide that into an eight-hour working day, it seems that we shift our attention every 3 minutes - not enough time for doing deep, meaningful work!
“This state of fragmented attention cannot accommodate deep
work which requires long periods of uninterrupted thinking.” - Cal Newport, Deep Work
Creating healthy boundaries around screen time and powering down at night is essential for optimal cognitive function and mental fitness.
3. Meditate
Meditation is like your mental fitness gym. Every time you flex the muscle of pausing and bringing your attention back to this moment, your mind gets stronger. And just like with the regular gym, it is the consistency that matters – you cannot look into the mirror after one workout and expect to see the difference.
“Meditation is not passive sitting in silence. It is sitting in awareness, free from distraction, and realising the clear understanding that arises from concentration.” Thich Nhat Hanh
4. Breathe
Breathing is the only autonomic bodily function that can be controlled consciously as well.
When we are stressed, agitated or generally busy and distracted, our breathing is fast and shallow. Rapid, shallow breathing actives adrenaline and cortisol, the stress hormones responsible for fight/flight response. In contrast, deep, slow exhalations activate the parasympathetic nervous system responsible for relaxation.
Mindful breathing is one of the fastest and most effective ways we have to self-regulate and change our brain chemistry. You can read the full article I wrote on the topic here
5. Move
Regular exercise can have a profoundly positive impact on mental health. It also relieves stress, improves memory, helps you sleep better, and boosts your overall mood. The mood benefits from just 20 minutes of exercise can last 12 hours according to the researchers at the University of Vermont. Regular exercise can reduce the risk of dementia and Alzheimer's disease by up to 40%.
6. Go outside – get enough sunlight and fresh air
Exposure to the direct sunlight (min 5 minutes a day) is associated with the production of serotonin (the feel-good hormone) which in turn affects the production of melatonin necessary for healthy sleep. Adding to that, 20 minutes in nature drops your cortisol levels (the hormone associated with stress) by 13.4%
7. Hydrate
Good hydration is associated with cognitive health. The adult human body contains around 60% water. All the cells in the body, including our brain cells, depend on this water to carry out essential functions. Therefore, if water levels are too low, our brain cells cannot function properly, leading to cognitive problems.
Women in general and particularly older women and more prone to dehydration. To keep your brain adequately hydrated, it is recommended that women consume 2 to 2.7 litres (8 to 11 cups) and men consume 2.5 to 3.7 litres (10 to 15 cups)
8. Sleep
Getting enough sleep is vital to optimal cognitive function. This is also where unplugging and powering down in the evening play an important part in good sleep hygiene.
In this great TED talk, Walker shares the wonderfully good things that happen when you get enough sleep and the alarmingly bad things that happen when you don't, for both your brain and body. Learn more about sleep's impact on your learning, memory, immune system and even your genetic code - as well as some helpful tips for getting some shut-eye.