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6 Science-Based Hacks To Grow A Stronger Mind

6 Science-Based Hacks To Grow A Stronger Mind

Mentally strong people know that the only things we can control in life are our thoughts, feelings, and behaviors, and that everything else is outside of their control. Therefore, they focus on learning about and improving their thought, feeling, and behavior patterns. They know that success in life will follow.

I wish I was taught that in school! It  I was a real go-getter, trying to get ahead in life. Yet I was putting in so much unneeded effort because I was working hard, not smart. Worse than that, I was sabotaging myself, as I wasn’t listening to my own emotions and what I really needed in life. While I was doing alright in my career, internally I was anxious and depressed, and didn’t know how to fix it.

The solution came from finding out about science-based strategies for growing mentally stronger. I learned to be aware of and improve the only things I can control in life – my thought, feeling, and behavior patterns. I grew much happier and mentally healthier, and gained much more success in my career than I had previously. I also became passionate about sharing these science-based strategies, and hope you can benefit from learning about them.

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Be intentional

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    Knowledge is power! Be intentional and figure out the truth about your thoughts, feelings, and behaviors. I remember how I journaled about all aspects of myself, a science-based strategy for self-understanding. It wasn’t easy, and I noticed myself flinching away from certain aspects of the truth about myself. However I knew that the things I tried to flinch away from, the truths I didn’t want to acknowledge to myself, were most likely to be the ones that sabotaged my ability to control my thoughts, feelings, and behaviors in the long run. It was so worth it, as I discovered so many aspects of myself I didn’t know I had! This self-understanding was the key to gaining control over my thoughts, feelings, and behaviors, and I continue to journal daily in order to keep on learning about and improving them.

    Understand Your Emotional Self

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    Autopilot vs Intentional System: Elephant and Rider

      Intuitively, we feel our mind to be a cohesive whole, and perceive ourselves as intentional and rational thinkers. Yet research shows that in reality, the intentional part of our mind is like a little rider on top of a huge elephant of emotions. The emotional self is the most important one to explore, as it shapes our thoughts and behaviors in ways we don’t realize. For example, I learned that I had a strong anxiety response when people don’t respond to my emails quickly, and my mind started to spin in circles, figuring out what was wrong. By learning about that unhealthy pattern, I managed to start to notice and control it, and now am much better with emails.

      Self-Empathy, Self-Love, and Self-Care

      what is self esteem

        Mentally strong people take the time for self-empathy and self-care. They listen to their emotional self, and make it feel heard, validated, and loved, thus providing themselves with self-empathy and self-love. They also take the time for appropriate self-care, knowing that if they take care of themselves, they will have capacity to control their thought, feeling, and behavior patterns, and thus succeed in life. This was a particularly tough area for me, as my emotional self does not intuitively place a high importance on myself. I had to convince myself that by taking good care of myself, I can take better care of others in my life, just like in airplanes, you need to put your own mask on first before taking care of others.

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        Be Authentic

        women-walking-throug-door-200x300

          Be authentic in who you are! Mentally strong people let people in their lives know about themselves and their needs, goals, and challenges. When I came out of the closet about my mental illness to people around me, I lost some relationships. However, I was much better off overall, as it would not have been good for me in the long term to keep relationships with people who did not support me. In return, I had much better support from the large majority of people who remained close to me because they knew about my challenges. I also gained new friends who were proud of and admired my decision to be authentic about who I am.

          Life the Life You Want

          Young businesswoman walking along a cobbled street in front of a white wall.
            Young businesswoman walking along a cobbled street in front of a white wall.

            To grow mentally stronger, be confident that you know best what is good for your life. Listen to advice from others, consider their perspectives, and then make your own choices. I had a tough time making a choice about my career, as I got pushback from my parents about my decision. They wanted me to pursue a career that would make money, but I wanted to pursue my passion. Well, I’m so glad that I made the choice that was right for me, and did not follow their advice. I would have been miserable, as I am really not suited for a traditional nine-to-five track.

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            Commit to Growing Mentally Stronger

            Growing Mentally Stronger T-shirt

              Perhaps most important of all, mentally strong people are committed always to growing mentally stronger. They use research-based strategies such as making a plan to improve their thinking, feeling, and behavior patterns and set physical reminders for themselves, such as t-shirts that say “Growing Mentally Stronger.” I got that t-shirt, and made a plan. I now devote more than ten percent of my weekly activities to growing mentally stronger, such as by doing meditation, journaling, reading Lifehack and Less Wrong, and attending a Rationality Dojo.

              I hope these science-based hacks help you grow mentally stronger!

              Photo Credit: Understand Your Emotional Self, Commit to Growing Mentally StrongerBe intentional,Self-EmpathyBe Authentic, Life the Life You Want

              More by this author

              Dr. Gleb Tsipursky

              Cognitive neuroscientist and behavioral economist; CEO of Disaster Avoidance Experts; multiple best-selling author

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              Last Updated on September 30, 2020

              How to Live in the Moment and Stop Worrying About the Future

              How to Live in the Moment and Stop Worrying About the Future

              We often hear people talk about the importance of living in the present and the different ways it will benefit us. It all sounds wonderful, especially the lower levels of stress and anxiety, but how exactly can we live in the moment when our mind is constantly worrying about the past or plans for the future?

              In this article, we’ll discuss some of the benefits of living in the moment you may not be aware of. Then, we’ll look at some of the obstacles and why we worry. Finally, and most importantly, I’ll show you how to live in the moment and stop worrying using some simple practices that you can easily incorporate into your busy schedule.

              The result: a happier and more fulfilling life.

              The Importance of Living in the Moment

              “The secret of health for both mind and body is not to mourn for the past, worry about the future, or anticipate troubles, but to live in the present moment wisely and earnestly.” -Buddha

              While it can be difficult to live in the moment, it has innumerable benefits.

              Here are just a few that will enhance your life tremendously:

              Better Health

              By reducing stress and anxiety, you avoid many of the associated health consequences, such as high blood pressure, heart disease, and obesity. Studies have shown that being present can also improve psychological well-being[1].

              Improve Your Relationships

              Have you ever been with someone who is physically present, but mentally s/he’s a million miles away?

              Being with unavailable people is a struggle, and building relationships with them extremely difficult.

              How about being with someone who is fully present? We enjoy being with her/him because we can make a much deeper connection.

              By living in the moment, you can be that person other people enjoy being with, and you make relationships much easier.

              Greater Self-Control

              You have greater control over your mind, body, and emotions. Imagine how much better your life would be if it weren’t at the mercy of a racing mind and unpredictable emotions. You would certainly be more at peace, and much happier[2].

              Why Do We Worry?

              Before we answer this question, it’s important to distinguish between worry and concern.

              When we are concerned about something, we are more likely dealing with a real problem with realistic solutions. Then, once we do whatever we can to address the problem, we’re willing to live with the outcome.

              Worrying, on the other hand, involves unrealistic thinking. We may worry about a problem that doesn’t really exist, or dwell on all the bad things that can happen as a result. Then, we feel unable to deal with the outcome. Either way, we have difficulty dealing with uncertainty, which is a normal part of life.

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              Certainly, some of our problems may not have desirable outcomes, such as a serious health issue. Some problems may be beyond our control, such as civil unrest or economic downturn. In such cases, it can be hard to avoid worrying, but not impossible.

              3 Steps to Start to Live in the Moment

              Step 1: Overcome Worrying

              In order to overcome worrying, we need to do two things:

              Calm Your Mind

              When you calm your mind, you are able to see more clearly.

              The reason some problems seem so daunting is that our mind is racing so fast that we cannot see things as they truly are. Then, we make up a bunch of possible scenarios in our mind, most of which are unlikely to come true.

              In addition to seeing more clearly, a calm mind will help us think more realistically. Unrealistic thinking is fueled by confusion and uncontrolled emotions. Calming your mind will reduce confusion and calm your emotions, allowing you to live in the present.

              Focus on Solutions Instead of Problems

              Some people tend to be more solution-oriented, and others more problem-oriented. Some of the factors that may determine this are gender, upbringing, and education.

              People with more education tend to be problem-solvers. That is what their years of education train them to do. In addition, their jobs probably reinforce this way of thinking.

              If you’re not problem-solving oriented, don’t worry. You can train yourself to worry less. We’ll discuss that soon.

              Step 2: Identify Obstacles to Living in the Moment

              In today’s busy world, it can be a challenge to live in the moment. The reasons revolve around how our mind works, as well as outside influences.

              Racing Mind

              Many busy people have a racing mind that never seems to slow down. Their mind gets so agitated from too much sensory stimulation.

              You see, anything that stimulates any of our five senses will trigger a thought, and that thought leads to another, and then another, and so on.

              If you have a busy life, all your activities will overstimulate your mind and make it seemingly impossible to slow it down.

              Unpleasant Situations and a Troublesome Past

              None of us want to be in unpleasant situations, or remember those of the past. They can bring up painful emotions, which we don’t want to feel.

              So how do most people cope with painful emotions?

              By doing whatever we can to avoid them, we can take our mind to another place and time where things are more pleasant.

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              In other words, we avoid living in the present moment.

              Some people resort to things that stimulate sensory pleasure, such as food, alcohol, or sex. Others will consume substances that dull their mind and keep them from thinking about unpleasant or stressful situations.

              A Wandering Mind

              From the moment we are born (likely sooner) until the time we die, our body and mind are active performing some function. Therefore, it’s natural for our mind to have some level of activity, whether conscious or unconscious.

              Generally, a wandering mind is unproductive. One thought starts an endless chain of thoughts, and this process can go on until we need our mind to perform a specific function or get distracted with something else.

              Now, there are times when a wandering mind can be productive, such as when creating works of art, or trying to find creative solutions to problems. In such cases, we need our mind to explore different possibilities[3].

              Outside Influences

              Most of us are not fully aware of how our environment and social norms influence our thinking and behavior. People and institutions are constantly competing for our attention. The media draws our attention to the past, and advertising usually to the future[4].

              Many people around us who dwell on the past or future try to draw us to their way of thinking. Even the whole concept of the American dream is geared toward the future. It tells us that if we acquire things like a good career, family, and house, then we’ll be happy.

              Step 3: Practice Mindfulness

              So how can we live in the moment in a world that is constantly trying to draw our attention to the past and future?

              Before we get into concrete actions you can take, it’s important to understand what mindfulness is. You’ve probably heard the term before, but may not fully understand what it means.

              Understand Mindfulness

              The concept of mindfulness is actually quite simple. To be mindful is to live in the moment.

              When you are mindful, your attention is focused on what is happening in the present moment, and you are fully in touch with reality[5].

              You are aware of what is happening in your body, mind, emotions, and the world around you. This is different than thinking about these things. To develop greater understanding, you don’t have to think about them so much, but rather just observe them.

              This may be counterintuitive to many people, especially intellectuals, because they’re so used to using logic to develop greater understanding. With mindfulness, we calm our mind and emotions so we can see clearer. Then, much of our understanding will come from simple observation. When we develop mindfulness, we literally expand our awareness.

              To develop mindfulness, we need to train ourselves to observe things more objectively, that is, without our emotions or preconceived ideas influencing our views.

              If you’re ready to live a better life, read on for some simple mindfulness practices that you can incorporate into your daily routine to help you live in the moment.

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              You don’t have to do all of them, but rather choose the ones that appeal to you and suit your lifestyle.

              Mindfulness Meditation

              Mindfulness meditation is the mainstay of developing mindfulness and living in the moment. To practice mindfulness meditation, all you really have to do is sit quietly and follow your breathing. When your mind wanders off, just bring it back to your breath.

              Notice how your lungs expand with each in-breath and contract with each out-breath. Let your breathing become relaxed and natural.

              You don’t have to do it perfectly. The idea is to start spending time away from the constant sensory stimulation of all your activities, and just allow it to settle down naturally. Start with about 5 to 10 minutes per day and work your way up to about 20 minutes or longer.

              This practice is highly effective, and can have both short-term and long-term benefits.

              If you want to learn more about mindfulness meditation, take a look at this article: What Is Mindfulness Meditation? 7 Ways to Start Meditating

              Mindful Breathing

              While this may sound the same as mindfulness meditation, all you’re really doing is taking short breaks occasionally (10 to 15 seconds) to observe your breathing. Stop whatever you’re doing, and take a few mindful breaths, then resume your activity. That’s it.

              You can do mindful breathing at any time of the day during your busy schedule. What it does is interrupt the acceleration of your mind. It is like taking your foot off the accelerator while driving. It’s a nice refreshing break you can take without anyone noticing.

              Here’re some breathing exercises you can try to learn: 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly)

              Mindful Walking

              Walking is an activity that you perform several times throughout the day. We often think we’re being productive by texting or calling someone while walking. But are we really?

              Instead of getting on your cell phone or letting your mind wander off, why not use your walking to train yourself to live in the moment and focus on the task at hand?

              Mindful walking is similar to mindful breathing, but instead of focusing on your breath, focus on your walking. Pay attention to each footstep. Also, notice the different motions of your arms, legs, and torso. When your mind wanders off, just bring your attention back to your walking.

              You can even make a meditation out of walking. That is, go walking for a few minutes outside. Start by slowing down your pace. If you slow down your body, your mind will follow.

              In addition to paying attention to your walking, notice the trees, sunshine, and critters. A mindful walk is enjoyable and can really help your mind settle down.

              You can discover more benefits of walking in nature here.

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              Mindful Eating

              Eating is an activity that most of us perform mindlessly. The reason is that it doesn’t require your attention to perform. Therefore, many of us try to multitask while we eat. We may talk on the phone, text, watch TV, or even hold a meeting.

              The problem with not eating mindfully is that we don’t eat what our body and mind need to perform at an optimal level[6]. We may eat unhealthy foods, or too much. This can lead to various health problems, especially as we get older.

              Live in the present with mindful eating.

                Mindful eating has many health benefits, such as reduced food cravings, better digestion, and even weight loss[7].

                So how do you eat mindfully? Start by slowing down, and avoid the temptation to distract yourself with another activity. Here are 3 different aspects of eating where you can practice mindfulness:

                • Eating itself: Focus your attention on choosing a portion of food to insert into your mouth. Notice the smell, flavor, and texture as you chew it; then finally swallow it. As with following your breath during meditation, pay close attention to every aspect of eating.
                • Choice of foods: Although you’ve already chosen your food before you have begun eating, you can still take the opportunity to contemplate your choices. Think about the nutrients your body needs to sustain itself.
                • Contemplating the sources: Most of us don’t think about all the work it takes to provide us with the food we eat. While you’re eating, consider all the work by the farmer, shipping company, and the grocery store. These are real people who worked hard to provide you with the food necessary for your survival.

                You can find more tips about mindful eating here: 7 Simple Steps to Mindful Eating

                Mindful Activities

                Choose an activity that you perform regularly, such as washing dishes. Focus all your attention on this activity, and resist the temptation to let your mind wander,. When it does, just bring your attention back to washing dishes.

                Notice some of the specific movements or sensations of washing dishes, such as how the soapy water feels on your hands, the circular motion of scrubbing the dish, or the rinsing. You’d be surprised at how such a mundane activity can truly expand your awareness.

                You can choose any activity you like, such as ironing, folding clothes, mowing the lawn, or showering. Over time, you will begin doing all these activities with greater mindfulness.

                Final Thoughts

                Practicing mindfulness is like regularly putting small amounts of change in a jar. They will all add up over time, and this will add up to greater peace and happiness, as well as get you closer to achieving your goals.

                Remember, you don’t have to do the mindfulness practices perfectly to get the benefits. All you have to do is keep bringing your mind back to the present moment when it wanders off.

                Practicing mindfulness may be a bit challenging in the beginning, but I can assure you it will get easier.

                The benefits of living in the moment are well within your reach, no matter how much your mind is racing. If you stick with these mindfulness practices, you too will learn how to live in the moment and stop worrying. When you do, a whole new world will open up for you. This is what Zen master Thich Nhat Hanh calls the ultimate reality.

                More About Living in the Present

                Featured photo credit: Smile Su via unsplash.com

                Reference

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