Increase Your Mental Fitness

Last time we talked about the why’s and how’s of mental fitness. Today all I want to talk about is the what. Meaning what exactly can you do to improve your mental fitness. I am only going to share things that I have actually tried and that have worked for me. There are probably tons more, but here is what works for me. By the way today is the perfect day for me to be writing about this, because I am not feeling my best and I have had to do several of the things I list here.

1. Meditate. If you had told me 4 months ago I would be so committed to meditating I would have scoffed at you. Yes, scoffed. But these days I meditate at least twice a day, and more if I am having a difficult day or am doing something hard. I started out doing no more than fifteen minutes each day and that reduced my headaches, increased my peace, and I was able to extend more grace to others. It’s really not hard. You can find guided meditations on YouTube, I found some on Apple music and Spotify, and UCLA has good free guided meditations. Don’t get caught up trying to stop thinking while you’re meditating. If you get distracted, bring your attention back to the meditation gently and without judgement.
2. Exercise. We already talked about the mind and body being interconnected so I won’t go into a ton of detail here. Just know that working out can clear your mind and relieve stress and tension which makes you feel physically better. The great news is that rigorous aerobic exercise also releases endorphins which definitely make you feel better. Today I did kickboxing with my amazing trainer, some days I do a brisk walk on the treadmill or a PopSugar class on YouTube. My favorite is the Caribbean Dance Workout. I love the music and the moves. It reminds me of my childhood.
3. Eat good food and drink water. Your brain relies on water for peak cognitive performance so its a good idea to drink a lot of water. I vary how I drink my water. In the morning I add ginger and lemon and heat it up. Throughout the day I drink plain water. Sometimes with dinner, I may muddle some berries in the glass before I pour the water, to change up the flavor. I also eat a lot of fruit that is in season. I am fortunate to be able to get to a farmer’s market weekly so I get a lot of fresh fruit and veggies. Sometimes I add them to my smoothie, sometimes I eat them alone, or throw them in a salad. I try really hard not to eat processed foods or fast food. I cook Sunday – Thursday and will go to restaurants or eat left overs on Friday and Saturday. I can confess Chick-Fil-A is my one weakness and I generally try to get a salad there. The thing that keeps me on the straight and narrow is remembering I am what I eat. I certainly don’t want to be a french fry, the hot oil alone would do me in.
4. Enjoy nature. I told you before about my balcony garden. But what I recently found out was that gardening can reduce cortisol (the stress hormone), increase serotonin (which helps to control your mood) release and since you are generally moving around, it helps with your physical activity. I love my garden but I do not enjoy bugs so I learned how to make this cinnamon spray to keep them away when I am outside. If you are not into gardening try to talk a walk in a park, or near a body of water.
5. Quiet your inner critic. The thing that has by far improved my mood is learning how to quiet my inner critic. I won’t repeat what I posted in the 2 part post The Committee in My Head. What I will say is if the voice in your head is not serving you, just know you can change it.
6. Focus on ease and flow. I try really hard not to rush any more. That means being very intentional about what I commit to doing, and being flexible if I can’t get things done in the allotted time. It means I plan easier meals, do one big chore per day, plan less in a day and make peace with the fact that things won’t be perfect. If I can’t do it in ease and flow, chances are its not getting done. That is why I meditate before doing hard things. It keeps me focused on why I want to get the thing done as opposed to getting it done perfectly. If I find myself stressing or rushing, I slow down and ask myself if I need to or if I am lying to myself.
7. Hugs and kisses. Now this one blew my mind. I learned recently that a 20 second hug or a 6 second kiss can cause your brain to release oxytocin which makes us feel connected, and reduces cortisol. So if you are not hugging and kissing, get to it. But please ask first.

Those are some of the things that keep me mentally fit. And no it wasn’t easy, but it was simple. For me the key is to choose what mental fitness I want to include in my daily routine, and make it a part of my regular day. One good trick is to add it to something you already do. E.g. If you have to pick the kids up from school, you can use the time you wait to do an open eye guided meditation. I do a closed eye meditation every morning and every night. I also eat mindfully whenever I eat, so it just becomes a part of what I do daily. What it requires is intention and commitment. I remind myself when I am tempted to skip it, that the breaks I take to do these things help me to be the best version of myself. I am more curious, compassionate and creative when I am my best self. I like me so much better and I am much kinder to everyone else. But the best part is that I see the difference in my sleep, in my body, and I spend way more time in a better mood even on days like today when life is challenging.

So, how are you keeping mentally fit? Don’t forget to like, comment, subscribe and follow. I would love to hear from you.