What is mental fitness? Plus, 10 ways to workout your mind
Learn what mental fitness is and the benefits that being mentally fit can have on your health. Plus, 10 brain exercises to help you workout your mind.
Improving our mental fitness is a lot like building muscle—it requires time, practice, and consistency.
Neuroscientists are discovering new, effective ways to develop our brains for enhanced mental strength and performance. What we’re learning about neuroplasticity is that, at any age, we can adapt our brains so they become even stronger, healthier, and more fit.
What is mental fitness?
Mental fitness means having the tools and resilience required to maintain a state of positive mental health, even when facing challenges or difficulties. It encompasses a broad range of practices, habits, and thought patterns that contribute to your overall psychological wellbeing. Promoting mental fitness is about being proactive in caring for your mental health, improving cognitive function, and enhancing your ability to bounce back from setbacks.
Mental strength can be seen as a component of mental fitness. It’s the endurance that helps you navigate tough situations, make difficult decisions, and face fears. However, mental fitness also includes the flexibility, creativity, and emotional balance necessary for a well-rounded, healthy mental state.
In essence, mental fitness is about building a resilient mind that can adapt and thrive, no matter what life throws your way.
Why is mental fitness important?
Mental fitness is crucial because it enhances your overall wellbeing and quality of life. Just as physical fitness keeps your body strong and resilient, mental fitness ensures your mind remains sharp, adaptable, and capable of managing the stresses of daily life.
Engaging in activities to improve your mental fitness is an active process. By taking charge of this aspect of your health, you're proactively building a foundation of strength and resilience that can help you navigate life more smoothly.
Being mentally fit means you're better equipped to live your life consciously and intentionally, making choices that align with your values and goals. With a strong mental fitness regimen, you can experience a range of benefits. Mental fitness is an essential part of living a balanced, happy, and fulfilling life and can also lead to the following:
Greater self-confidence: When you're mentally fit, you trust in your ability to face challenges and believe in your capacity to overcome them. This confidence can affect every decision you make and every interaction you have.
Better sleep: By managing stress and anxiety more effectively, your mind can relax, allowing more restful and restorative sleep.
Less reactivity: Mental fitness can help you pause between what happens and how you respond. This gap allows you to choose how you wish to respond to situations, rather than being at the mercy of instinctive reactions, which can often escalate conflicts or lead to regret.
Being more present: Mental fitness practices, such as mindfulness can help you stay engaged in the present moment, making you more attentive and aware in your daily life. This presence can enhance your relationships, your work, and your ability to enjoy life's pleasures.
Feeling more positive and hopeful: Regular mental fitness exercises can help shift your perspective toward a more positive outlook on life.
Improved cognitive function: Just like physical exercise can improve your physical health, exercises aimed at improving mental fitness can enhance cognitive functions like memory, attention, and problem-solving skills.
Better emotional regulation: Mental fitness can help you understand and manage your emotions more effectively, leading to improved relationships and less conflict in your life.
Increased creativity: A mentally fit mind is more flexible and open, which can lead to increased creativity in your personal projects or in your professional life.
Enhanced resilience: Building mental fitness allows you to bounce back from setbacks and challenges stronger than before.
A stronger sense of purpose: Engaging in mental fitness can help clarify your values and goals, which can lead to a stronger sense of purpose and direction in life.
10 brain exercises to give your mind a workout
Improving your mental fitness can help you live a more mindful life. This can bring a deep sense of calm and content as you learn to focus on the things that matter most, and enjoy them in the moment.
1. Remember that not every thought is true or helpful
We don’t have to accept every thought we have. Just because we think it doesn’t mean it’s true. Our beliefs, past experiences, and feelings can be like an invisible filter that influences the way we interpret and experience any situation.
We can intentionally drop our filters and open up to the world with a fresh perspective. We may be unconsciously looking at the world through a filter of negativity, fear, or unworthiness, and this can cause unnecessary suffering. Practice stepping back from your thoughts and questioning their validity.
💙 Learn how to Challenge your Negative Thoughts during this short exercise with Dr. Julie.
2. Train your mind to concentrate with meditation
Meditation can strengthen our ability to watch (hopefully with a sense of humor) all the strange, unhelpful, and troubling things our mind does. It’s the first step in interrupting and shifting the mental habits that cause us trouble. Meditation can help us focus and tune out distractions.
💙 Let the practice of Noting help you learn how to watch the habits of your mind.
3. Notice when you’re ruminating and choose presence
Have you noticed the downward spiral of thoughts that can happen when you’re worried, stressed, disappointed, angry, or nervous? It’s easy to get lost in a flurry of what-ifs, criticism, and overthinking, where we become so distracted by our thoughts that it’s impossible to be present. This can make it hard to truly engage and enjoy whatever we’re doing.
Rather than staying with your ruminations, invite yourself back to the present moment by grounding yourself through the senses. What can you see, hear, feel, smell, and taste? Bring your attention to what’s here and now.
💙 Practice stepping out of Rumination by changing the channel in your mind during the Daily Jay.
4. Take time to rest your mind
Your brain needs time to reset and recharge. Many of us feel guilty or lazy when we relax. We might fear that downtime will hurt our productivity. But adequate rest can increase our focus, creativity, and energy so we can be more productive and efficient when we return to our tasks. Resting can be anything that gives us a break from our everyday stressors. You might enjoy reading, crafting, climbing, socializing, or a board game.
💙 Learn about The Power of Rest during this masterclass with Dr. Alex Pang.
5. Tune out the noise
It can be easy to be pulled away from what’s important by notifications, messages, social media, and streaming platforms. Decide what matters most to you and be disciplined about how you use your devices. A digital clean-up, like minimizing push notifications on your phone or setting app limits, is an important first step.
💙 Discover actionable steps for managing screen time during the Tools for Change session of the Social Media and Screen Addiction masterclass.
6. Prioritize sleep
In addition to the relaxation benefits, our bodies and brains have the opportunity to repair and recover while we sleep. To be your best self, give yourself time to recharge. It can improve your memory, mood, creativity, and problem-solving skills.
💙 Learn the tools for sound sleep during the 7 Days of Sleep series.
7. Create routine and rituals
The brain’s ability to form new connections can help us introduce new mental health and fitness routines. For example, if you decide you want to meditate for 30 days, you can increase the likelihood of achieving your goal by forming a connection with an existing habit, such as meditating after your morning shower or before your first cup of coffee. After a few repetitions, the end of the shower becomes the mental cue that it’s time to meditate.
Ritual is a little different than routine, although sometimes the two overlap. Ritual is when we do something to make an action more intentional, to make the practice feel set apart from the everyday. To use the meditation example, a meditation ritual might include lighting a particular candle or sitting in the same spot in your room. Rituals can then trigger the brain to move through any resistance more quickly.
💙 Explore the beauty of everyday rituals during The Power of Ritual episode of the Spark.
8. Let go
Trying to control our lives and the people in them can cause anxiety and exhaustion. Notice when you’re fixated on something that you don’t have control over. Look out for the times when you’re taking on more responsibility than is yours, or when perfectionism is keeping you stuck. Accept what you can’t control, and focus on what you can.
💙 Practice Letting Go during this session of the Daily Calm.
9. Listen to the wise voice within
Sometimes there’s a quiet voice in our minds asking to be heard. This might be a feeling in the gut, or a deep knowing. When we listen and try acting in alignment with this wisdom, we can begin to build a relationship of trust with ourselves. This is a powerful act of self-love that honors who we are and what we need.
💙 Explore the act of Trusting Your Gut during this session of the Spark with Yvonne Orji.
10. Take a deep breath
The breath can be a powerful support that you can access anywhere—a first date, a test, a big presentation, a tough conversation, or a traffic jam. Slowing down and deepening the breath has been shown to help calm the mind. It can also reduce blood pressure, improve memory, and settle emotions.
Try this simple breathing exercise throughout your day:
Take a long slow deep inhale through the nose. Let the breath expand into your chest, rib cage, and belly.
Pause for a moment.
Breathe out through the nose in a way that matches the speed and length of your inhale. Feel the belly drawing in and the chest and ribcage falling slightly. (For added relaxation, let your exhales be slightly longer than your in-breaths.)
Pause and repeat this cycle at least three times.
💙 Try this guiding breathing exercise to help you Reset With the Breath.
Mental fitness FAQs
Can people improve their mental fitness?
Yes, people can certainly improve their mental fitness. Just like physical fitness, mental fitness benefits from regular exercises and practices that enhance cognitive function, emotional wellbeing, and overall mental health. Incorporating certain activities and habits into your daily routine can significantly boost your mental resilience, flexibility, and strength, helping you better manage stress, solve problems, and maintain a positive outlook on life.
What are 5 ways to improve mental health?
Stay physically active: Regular exercise not only benefits your physical health but also improves your mood, reduces anxiety, and decreases symptoms of depression.
Maintain a balanced diet: Eating a healthy, balanced diet rich in fruits, vegetables, lean protein, and whole grains can positively affect your mental health. Certain nutrients, such as omega-3 fatty acids, vitamins, and minerals, are great for brain function and mood regulation.
Get enough sleep: Adequate sleep is essential for mental fitness. Sleep helps to consolidate memories, process information, and restore cognitive functions. Establishing a regular sleep schedule can significantly improve your mental wellbeing.
Practice mindfulness and meditation: These practices can help you stay present and engaged, reduce stress, and enhance emotional health. Mindfulness and meditation can also improve concentration, creativity, and problem-solving skills.
Build social connections: Strong, healthy relationships with friends and family can provide emotional support, reduce feelings of loneliness, and help you navigate through life's challenges. Engaging in social activities and community groups can also boost your sense of belonging and self-esteem.
Why do we need to be mentally fit?
Being mentally fit is essential for navigating the complexities of daily life with resilience, making sound decisions, and maintaining healthy relationships. Mental fitness enables us to manage stress, adapt to change, and overcome challenges with a positive mindset. It contributes to our overall wellbeing and quality of life, allowing us to pursue our goals and find fulfillment in our personal and professional lives.
What is the difference between mental health and mental fitness?
Mental health and mental fitness, while related, refer to different aspects of psychological wellbeing.
Mental health encompasses our emotional, psychological, and social wellbeing. It affects how we think, feel, and act as we cope with life. Good mental health is not just the absence of mental illness but also the ability to lead a fulfilling life, handling stress, relating to others, and making choices.
Mental fitness, on the other hand, is more akin to the idea of exercising the mind to improve cognitive functions, emotional strength, and resilience. It involves activities and practices that enhance our ability to manage stress, solve problems, and maintain a positive outlook. Mental fitness is about building and maintaining a state of wellbeing and can contribute to improving our overall mental health.
While mental health is a broader concept that includes our overall psychological state, mental fitness focuses on the activities and habits that help improve and maintain our mental wellbeing.
Calm your mind. Change your life.
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