A healthy mindset is the root of our physical, spiritual, and emotional health. While being told to “think positively” may now sound like a cliche, many of us can benefit from understanding the power of our minds and how our thoughts impact our daily life.
The problem with cultivating a healthy mindset is that most of us are on auto-pilot and generate thoughts unconsciously and immediately. If we have negative or fearful thoughts, we rarely take time to examine them. We simply let the thought wash over us and call it the truth of the matter. However, we don’t have to live this way. Many “fixed” thoughts we have can be changed.
We can change our way of thinking by cultivating mindfulness, which helps us focus on the present moment. Mindfulness is an essential tool when it comes to a healthy mindset, because it helps us take a step back from what we’re thinking and allows us the opportunity to choose whether or not we want those specific thoughts in our lives any longer.
If they serve no purpose, then why do we continue to think of them? Cultivating mindfulness is like pulling weeds out of the mind, because thoughts that are unproductive and serve no purpose just hold us back.
This post outlines 6 key things to promote a healthy mindset that you can begin doing today. Rather than dwelling on the negative, let’s focus on what we really want in life and remind ourselves of our inherent greatness!
1. Focus On the Present Moment
Oftentimes, when we begin to think of negative thoughts, we allow our minds to wander. We think of other things that have happened in the past or project into the future and worry about what might happen. As a result, we lose focus on what’s happening right now and fail to see the beauty of the moment that is unfolding in front of us.
When you find yourself thinking about past events or future possibilities, try to refocus your mind by bringing it back to the present moment and the task at hand. Here are a few tools you can practice to center yourself on the here and now:
Deep Breathing
When we are in an unhealthy mindset, our breathing becomes shallow and quick. This occurs when we’re in a state of fear or anxiety. However, taking deep breaths helps regulate our breathing and bring us back to the present moment.
Deep breathing helps to oxygenate our bodies and brain, which helps us feel more alert. It can also help us to release physical tensions that may be connected to our thought patterns, which can encourage the mind to relax as well.
Breathe deeply into your stomach for a count of 5, allowing it to expand like a balloon. Hold this breath for a count of 5 to 10. Next, exhale slowly for a count of 5 to 10. Repeat this for 10 breaths.
Meditation
Meditation is a very effective tool for allowing the mind to release any fixations it has on the past or future. It is like an exercise that strengthens the mind’s ability to focus and avoid external distractions. It’s also an important tool for going inward and hearing what thoughts may come up that we are normally unaware of.
Meditation is an extension of breathwork, and the breathing exercise above is a great foundation for meditation. In addition to the breath, you will want to think about your form. Sit in a comfortable position in a quiet space. You may sit on the floor or in an armchair, with your feet flat and spine straight up.
Set a timer for five minutes and focus on your breathing. If you find that your mind has wandered, simply acknowledge the thought as it comes up (you may want to say it out loud) and then bring your focus back to the breath.
When you’re done, set a timer for five more minutes and give yourself permission to think about whatever it is you need to without judgment.
Scanning & Sensing
When we are becoming overwhelmed or controlled by our thoughts, it can be helpful to shift our focus elsewhere. A body scan is a great tool for this.
Take 5 to 10 minutes to scan your body one section at a time. Start with the top of your head and focus on one part at a time. If you find that your mind has wandered, acknowledge it with compassion and begin again. You may want to say the section out loud when you focus on it.
You can also practice sensing the space around you. Begin by sensing the space directly in front of you, and then expand your senses to include more and more until, eventually, you can encompass all the space in the room you’re in. Make sure to feel the air on your skin, notice the colors, light, and shadows, and any noises.
This practice is helpful because it gives our thoughts less of a stronghold on us. Because we are not fixating on one thought, but rather the space all around us, it allows us to take a step back and allow our thoughts to come and go without attaching ourselves so tightly.
2. Use Affirmations
Affirmations are a great way to shift our mindsets and beliefs about ourselves. We may have been conditioned to believe certain words or phrases and now internally repeat them to ourselves without even realizing it.
For example, if someone has told you throughout your life that you are stupid or an idiot for not understanding something, chances are that you have internalized the words and now repeat them to yourself whenever you struggle with something.
Affirmations can be a great tool for re-conditioning the mind and creating new, positive habits.
Affirmations can be said out loud or in your head to yourself, but it’s important to say them with feeling and conviction.
How to Start an Affirmation Practice
Here is a simple affirmation practice that you can use to begin creating new habits.
- Find a quiet space and take a comfortable seated position with your feet on the floor, spine straight up, and hands in a comfortable position.
- Take one deep breath into your stomach, expanding it like a balloon for a count of three, and then exhale slowly.
- Begin with an affirmation that is easy to believe, like: “I am safe” or “I am worthy.”
- Say the affirmation out loud, noticing where you feel it in your body.
- Repeat the affirmation to yourself 10 times. If your mind wanders, acknowledge it with self-compassion and begin again.
- When you are done, take one more deep breath into your stomach, expanding it like a balloon for three counts. Exhale slowly and notice how you feel.
There are many wonderful resources that can help you to brainstorm and choose an affirmation that works best for you. Make sure that your affirmations are positive statements that are in the present tense.
3. Develop a Gratitude Practice
When we are in a state of gratitude, there is no room for negative thoughts to sneak in.
It’s easy to get into the mindset of taking things for granted. However, when we actively practice gratitude, it can help us remember that life can be wonderful and that there is, in fact, good all around us.
Gratitude is something that can be practiced anytime, anywhere. However, by creating a daily practice, it can become an easy way to jog start a healthy mindset within minutes.
One of the best ways to start a gratitude practice is by keeping a gratitude journal. Each night before you go to bed (or first thing in the morning), write down five things that you are grateful for.
These can be anything from your friends and family to your morning cup of coffee.
You can also use a gratitude jar and write down things that you are grateful for on slips of paper, put them in the jar, and draw one out each day.
The more we practice gratitude, the easier it becomes to quiet the mind of negative thoughts.
What are some things that you can be grateful for today?
4. Increase Your Sense of Curiosity
Curiosity is the cousin to creativity and is how we improve and evolve in life. It is essential to creating a healthy mindset because it allows us to take an open approach to life.
Here are some ideas for increasing curiosity in your life:
Ask the 5 Whys
The “five whys” is a problem-solving approach that was developed by Toyota when they were trying to figure out why cars weren’t selling.
The five whys approach requires that when a problem is presented, you ask why it occurred in a series of five times.
For example:
Problem: “I didn’t get the job.”
Why? “I was late for my interview.”
Why? “There was an accident on the highway that caused traffic to back up.”
Why? “I didn’t leave early enough to account for the traffic.”
Why? “The alarm on my phone did not go off and I thought I had more time than I did.”
Why? “Sometimes I forget to set my alarm because I don’t plan for the day ahead.”
The “five whys” allow you to figure out the root of a problem and determine whether or not it can be fixed or prevented in the future.
Set Aside Time for Learning
If we want to have a healthy mindset, it is important that we keep our minds fresh and learn new things.
Declaring that you’re a lifelong learner will ensure that you set aside time in your schedule for learning new things.
Whether this is taking a class, reading books, or simply keeping up with the news, it is important that you continue to grow and learn.
Try New Things
Trying something new not only mixes up the routine of our days, but it literally re-wires our brain to be open to new experiences and perspectives.
There are bigger ways to try new things, like traveling, and small ways, like trying a new restaurant or taking dance lessons.
The more we try new things and step outside of our comfort zone, the easier it will be to condition our minds to be more open and flexible in life, ultimately leading to more positive thought patterns.
5. Take Time to Review & Reflect on Your Life
We move through life very quickly and are usually juggling several thoughts in our heads at once. It can be hard to slow down and take time to review the events of our lives if we are constantly in this state.
Reviewing our lives can improve our mindset because we can gain perspective on our own thoughts and actions and literally rewrite our story. Here are some simple ways to track and reflect upon your life:
Daily Journaling
Whether you use the traditional method of writing in a journal each night or using an app like Day One, daily journaling can be a powerful way to track your thoughts and feelings throughout the day. You can ask yourself a set of pre-determinded questions or simply challenge yourself to fill one page with some stream of consciousness writing.
Weekly Reflections
Weekly reflections are a good time to take inventory for your previous 7 days and do a couple of routine check-ins. You may want to ask yourself, “Did I accomplish what I wanted to this week?” “What was the biggest struggle?” “What was the biggest win?” “What can I do to improve my situation next week?”
A weekly reflection is a good idea because it doesn’t require a daily check-in but also isn’t too far apart, so you can easily remember what happened when you’re looking back.
Quarterly & Annual Reviews
Longer-term reviews are very helpful when you need support for larger goals and want to stay on track. This can help your mindset to have a “big picture” focus and can help to remind you to be patient and allow for your efforts to unfold over time.
Planning a whole day to tackle these less frequent review sessions. You’ll need the time to really dig deep and go over your goals.
6. Take Care of Your Physical Well-Being
The mind is supported by the health of your brain, which is supported by your physical body.
You can’t expect to have a healthy mindset if you aren’t taking care of yourself physically. Here are a couple of areas you should prioritize in your life if you would like a healthier mindset:
Sleep
How much sleep do you need? It varies person to person based on your genetics and lifestyle. However, it is important to be sleeping at least 6 to 8 hours a night for optimal brain function.
Food
Food is our first line of defense when it comes to taking medicine to improve our physical and mental state. We can’t expect to have a positive mindset if we’re regularly ingesting foods that are harmful to our bodies and brains.
Eat foods that are high in antioxidants and vitamins, like dark leafy greens and berries. Avoid foods that cause inflammation and irritability, such as refined carbohydrates or artificial sugar substitutes.
Changing our diet can be a big challenge. Consider making one change to one meal a day or just add one healthy vegetable to each meal to take this step by step and remain positive as you improve your eating habits.
Movement
Exercising and moving our bodies can create a more positive mindset by literally releasing endorphins into the body. This is why it’s important to schedule time into our days to move around.
Schedule exercise as an appointment with yourself to make sure it gets done. This can range from a 5 minute stretch in the middle of your workday to a vigorous hour-long workout in the morning.
Be realistic about your capacity and what you can handle and work towards, increasing your level of activity over time.
5 C’s for a Healthier Mindset
The 5 C’s are a great way to help you stay positive and keep perspective when life gets tough.
Here is a quick overview of each:
- Calm: Stay calm and take deep breaths when you need to stop and re-center.
- Clear: Wherever you are is where you need to be right now. Take a moment to center and perceive the space you are in.
- Compassionate: Feel empathy for yourself and the thoughts that are coming up. Don’t push them away, try to listen to them with an open heart.
- Concentrated: Stay focused on the messages that your mindset is bringing to you. We usually don’t change our mindsets because we simply become distracted and don’t change our course. Stay with your negative thoughts and get through them rather than walking away from them.
- Courageous: Decide to take one small action to change your thought pattern. Don’t worry about whether or not it is the right solution. Simply allow yourself to think of a new thought that can replace the negative one. If it doesn’t work, you can always repeat the 5 C’s the next time.
This thought process is a quick way to implement a focus on your mental health and can help you to overcome any challenges that come up. Use it when you notice you are in a negative thought pattern so you can quickly shift to a more positive one.
Final Thoughts
Every human is tasked with doing the work to take control of their minds and thoughts. There isn’t a single person who hasn’t had their share of negative thoughts. The key is to not get discouraged by them and find ways to stay positive no matter how you are feeling.
If you’re investing in mindset improvement, make sure to keep an eye out for the benefits and improvements that will manifest in your life. You may notice that you’re sleeping better, feeling more energetic and productive at work, and having a happier outlook on life overall. Celebrate when you’ve noticed these changes – you’ve earned it!