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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

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          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

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              Dr. Gleb Tsipursky

              President and Co-Founder at Intentional Insights; Disaster Avoidance Consultant

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              Last Updated on December 10, 2019

              5 Smart Reasons to Start Journal Writing Today

              5 Smart Reasons to Start Journal Writing Today

              Here’s the truth: your effectiveness at life is not what it could be. You’re missing out.

              Each day passes by and you have nothing to prove that it even happened. Did you achieve something? Go on a date? Have an emotional breakthrough? Who knows?

              But what you do know is that you don’t want to make the same mistakes that you’ve made in the past.

              Our lives are full of hidden gems of knowledge and insight, and the most recent events in our lives contain the most useful gems of all. Do you know why? It’s simple, those hidden lessons are the most up to date, meaning they have the largest impact on what we’re doing right now.

              But the question is, how do you get those lessons? There’s a simple way to do it, and it doesn’t involve time machines:

              Journal writing.

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              Improved mental clarity, the ability to see our lives in the big picture, as well as serving as a piece of evidence cataloguing every success we’ve ever had; we are provided all of the above and more by doing some journal writing.

              Journal writing is a useful and flexible tool to help shed light on achieving your goals.

              Here’s 5 smart reasons why you should do journal writing:

              1. Journals Help You Have a Better Connection with Your Values, Emotions, and Goals

              By journaling about what you believe in, why you believe it, how you feel, and what your goals are, you understand your relationships with these things better. This is because you must sort through the mental clutter and provide details on why you do what you do and feel what you feel.

              Consider this:

              Perhaps you’ve spent the last year or so working at a job you don’t like. It would be easy to just suck it up and keep working with your head down, going on as if it’s supposed to be normal to not like your job. Nobody else is complaining, so why should you, right?

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              But a little journal writing will set things straight for you. You don’t like your job. You feel like it’s robbing you of happiness and satisfaction, and you don’t see yourself better there in the future.

              The other workers? Maybe they don’t know, maybe they don’t care. But you do, you know and care enough to do something about it. And you’re capable of fixing this problem because your journal writing allows you to finally be honest with yourself about it.

              2. Journals Improve Mental Clarity and Help Improve Your Focus

              If there’s one thing journal writing is good for, it’s clearing the mental clutter.

              How does it work? Simply, whenever you have a problem and write about it in a journal, you transfer the problem from your head to the paper. This empties the mind, allowing allocation of precious resources to problem-solving rather than problem-storing.

              Let’s say you’ve been juggling several tasks at work. You’ve got data entry, testing, e-mails, problems with the boss, and so on—enough to overwhelm you—but as you start journal writing, things become clearer and easier to understand: Data entry can actually wait till Thursday; Bill kindly offered earlier to do my testing; For e-mails, I can check them now; the boss is just upset because Becky called in sick, etc.

              You become better able to focus and reason your tasks out, and this is an indispensable and useful skill to have.

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              3. Journals Improve Insight and Understanding

              As a positive consequence of improving your mental clarity, you become more open to insights you may have missed before. As you write your notes out, you’re essentially having a dialogue with yourself. This draws out insights that you would have missed otherwise; it’s almost as if two people are working together to better understand each other. This kind of insight is only available to the person who has taken the time to connect with and understand themselves in the form of writing.

              Once you’ve gotten a few entries written down, new insights can be gleaned from reading over them. What themes do you see in your life? Do you keep switching goals halfway through? Are you constantly dating the same type of people who aren’t good for you? Have you slowly but surely pushed people out of your life for fear of being hurt?

              All of these questions can be answered by simply self-reflecting, but you can only discover the answers if you’ve captured them in writing. These questions are going to be tough to answer without a journal of your actions and experiences.

              4. Journals Track Your Overall Development

              Life happens, and it can happen fast. Sometimes we don’t take the time to stop and look around at what’s happening to us at each moment. We don’t get to see the step-by-step progress that we’re making in our own lives. So what happens? One day it’s the future, and you have no idea how you’ve gotten there.

              Journal writing allows you to see how you’ve changed over time, so you can see where you did things right, and you can see where you took a misstep and fell.

              The great thing about journals is that you’ll know what that misstep was, and you can make sure it doesn’t happen again—all because you made sure to log it, allowing yourself to learn from your mistakes.

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              5. Journals Facilitate Personal Growth

              The best thing about journal writing is that no matter what you end up writing about, it’s hard to not grow from it. You can’t just look at a past entry in which you acted shamefully and say “that was dumb, anyway!” No, we say “I will never make a dumb choice like that again!”

              It’s impossible not to grow when it comes to journal writing. That’s what makes journal writing such a powerful tool, whether it’s about achieving goals, becoming a better person, or just general personal-development. No matter what you use it for, you’ll eventually see yourself growing as a person.

              Kickstart Journaling

              How can journaling best be of use to you? To vent your emotions? To help achieve your goals? To help clear your mind? What do you think makes journaling such a useful life skill?

              Know the answer? Then it’s about time you reap the benefits of journal writing and start putting pen to paper.

              Here’s what you can do to start journaling:

              Featured photo credit: Jealous Weekends via unsplash.com

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