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Last Updated on July 4, 2019

What Is Mentally Tired? 11 Ways to Combat Brain Exhaustion

What Is Mentally Tired? 11 Ways to Combat Brain Exhaustion

You might know all too well that feeling of constant exhaustion, tiredness and lethargy despite doing all the commonly prescribed self-care treatments. You feel mentally tired.

Let’s not deny exercise, getting enough sleep and clean eating are all important. However, you are doing all those things and are still feeling exhausted.

There is a great chance there are deeper mental and emotional issues your brain is constantly feeling under attack from and therefore is suffering from constant mental fatigue. It feels like you just can’t seem to get a break and you are constantly running on the treadmill and cannot step off, even if you want to.

Doing a U-turn on this path can be tough but definitely not impossible. In fact, these life-changing mental strategies will not only help to relieve this constant mental tiredness but help you truly springboard to a new level of peak functioning you might not have ever experienced before.

1. Review your core values and ask yourself if you are operating in alignment with those.

One of the most common reasons people leave their jobs is because of their boss. In a survey of 7500 full-time employees, Gallup found 23% of respondents felt burnt out often or always whilst 44% reported feeling burnt out sometimes.[1]

You will be surprised to learn the burnout was not attributed to increased work performance or productivity but rather how the employees were managed. Unfair treatment at work, lack of role clarity, unmanageable workloads, lack of support from their manager and unreasonable time pressure were the top five factors correlated with respondents experiencing burnout.

If you are regularly struggling to have your core work values honored (e.g. trust, open communication, respect, collaboration), it is high time to look at having a conversation around this with your boss.

By discussing with your boss how being able to have these values met will better benefit them and the greater good of the organization, you create a win-win for all!

Get clear on what you will and won’t tolerate. Listen to your gut on what is deeply and truly important. Getting clarity on this alone will give you greater awareness to be able to respond better when things happen that throw you mentally off-course. The awareness and new clarity will massively reduce that brain exhaustion!

2. Choose to set the mental tone of your day.

Which do you think is going to better influence having a mentally easier day?

  • Starting the day getting up late, having breakfast of coffee laden with sugar whilst you listen to the tragedies of the world news on the television; OR
  • Waking up earlier, doing five minutes of stretching to calm music, listening to an inspiring podcast that gives you ideas and solutions and having a nourishing breakfast, smoothie or juice?

Choose how you want your day to start. Make easy simple changes and practice sticking to them each day.

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Even if you face a disaster first thing upon arriving at the office, your brain is already riding a relaxed wave that puts you in a clearer mindset to put out those fires than if you have already started the day in a stressed mental state.

Give yourself a head start!

3. Examine what drains your energy and make necessary changes.

When your colleague or partner is expressing anger, fear, sadness, frustration and other similar emotions coupled with solution-focused discussion, you feel purposeful and energetically uplifted just supporting them.

However, not being able to get a word in when they talk at you, whine, complain and blame the world around them for their misfortunes will drain energy from you and fry your brain. That loss of energy costs you greatly!

It can be a great idea to start training those friends, family or colleagues that when they need to download with you (with you, not on you) there are conditions. Those conditions might be whingeing and complaining for twenty minutes freely but then the focus needs to be about looking at solutions.

If you get sprung unexpectedly by a whingeing phone call, gently inquire what they are calling about first before launching into the meat of the conversation. If you can sense it is going to be a mentally heavy conversation, state you have a limited time available. Make sure you have a get-out clause ready!

Your mental state deserves to be preserved and protected. Stop making yourself available as a mental, emotional punching bag at the leisure of anyone who does not have the same capacity for mental and emotional regulation as you. They are not your problem to fix.

Give periodic support but empower them to become their own change agents by directing them to additional sources of support.

4. Get good at relaxing on cue, not on demand.

Stress deactivates your attention and concentration capacity and your ability to think creatively diminishes.

When you are anxious, you deplete your brain’s ability to think about what it is you really want and what is important to you. When your brain is in a relaxed state, dopamine levels are increased freeing up mental and emotional space. Only then can you truly choose what you want to turn your attention and energy to.

Choose wisely! By relaxing your mind first and then focusing on positively reinforcing thoughts and ideas you greatly reduce your mental (and physical) fatigue.

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Practicing mindfulness first and then choosing wisely what you want to focus on is like wiping your glass lenses clean before trying to see clearly.

Increase practicing having a relaxed brain as your default state as opposed to a reactive after-thought. Because you have momentarily slowed down, you will be able to speed up.

5. Develop creative sources of internal motivation.

Long-term gratification is a noble thought. The problem is your brain naturally looks to steer you in directions which bring you immediate satisfaction, that keeps you safe and happy now.

Search for and/or create steps in your journey that ignite a positive emotional shift for you in as many ways as possible. Be creative with this. Instead of allowing the guilty feeling of leaving the office with that project still incomplete, practice thinking more about your children’s and partner’s radiant faces surprised and delighted to see you home earlier than usual.

You get to feel better about yourself when you invest in quality relationships. Let them re-nourish you so you can dive back into that project refreshed and with better focus tomorrow.

6. Reframing your current perspective can greatly shift and lift mental fatigue.

Stating to yourself that you are overwhelmed can’t manage and that you are burnt out can become a dangerous self-fulfilling prophecy. Practice a thought-stopping word such as ‘shift’ to help stop the wheels turning in that downward spiral direction. From there, see if you can recognize that in those moments you are feeling overwhelmed but you are not actually stuck in being overwhelmed.

You are feeling you can’t manage and feeling burnt out but you actually are not those labels. You merely feel those things in your moments of emergency.

Feelings are transient. According to Dr. Joan Rosenberg, the most heightened part of our intense emotions lasts for about ninety seconds. After that, the energy of what we are feeling starts to subside if we don’t fight what we are feeling.[2]

Embrace that and let the sting of those feelings run their course. As they subside, you will mentally feel more relaxed and your brain will have a greater capacity to shift into a new gear.

7. Reduce, minimize or eliminate your exposure to prolonged stressors or stressful periods.

This can be much harder to put into practice. You might gradually need to look at the people, activities, your work and ways you operate in your relationships and friendships to see what stressors you are exposing yourself to and how often.

Working with a coach or mentor – someone who is completely non-biased in your assessment – can greatly help to really map out where your mental tiredness is truly exacerbated. Some friendships may need to end. You may need to explore flexible work options with your boss.

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The journey will be easier when you develop and gradually work through a hierarchy of gradual change.

8. Increase qualified support networks and resources.

Most would think that asking for help and assistance automatically reduces your mental tiredness. However, getting advice and help from people who are not qualified or biased about how you can overcome your challenges can plummet your mental tiredness further and make matters worse.

Start asking yourself three questions:

  1. What sort of support, guidance and help do I need?
  2. Where are the places I know where to get that help?
  3. What qualifies this person or resource to be able to provide me with that help?
  4. Are they coming from a position that unconditionally supports me or are they projecting their own views and expectations upon me?

It is nonsensical to ask someone who has no business ownership experience – nor run a successful business – how to run a business. The same goes for any area of our life, professional or personal. Yet, we often do this.

The more we make unsuitable choices of where we get our advice, information and guidance from, we will continue to be mentally tired. We then sustain unhelpful behaviors which keep us stuck and safe.

Be more discerning about who and where you get your advice and guidance from, gain better clarity about the way forward and lift another level of that festering fatigue!

9. Build in pause time.

Positive and constructive day-dreaming allows you to mentally breathe. According to Dr. Srini Pillay, Assistant Professor of Psychiatry at Harvard Medical School, we daydream for approximately 46.9% of the day!

We may as well take advantage of this fact and direct it using positive constructive day-dreaming.[3] You can biologically change your brain by carefully constructing the imagery that you tell your brain to create.

Focus on overcoming your challenges and see yourself in the process of actually doing what is required. Do this at the same time as a low-concentration activity such as meandering-type walking (not power walking in the gym) and double your impact. Overcome your brain exhaustion by directing imagined focus on what you want and where you want to go.

Peta Ellis , CEO of River City Labs which fosters some of Australia’s newest and most innovative businesses, is a serial start-up founder who swears by having ‘headspace for Peta’. Between 4:00 am and 5:00 am, Peta speaks to no one, does gentle exercise and listens to music. Her days are filled with talking with people constantly so she does not negotiate on having this time for herself.

At moments throughout the day, she schedules in non-interrupted fifteen-minute pockets to reflect on how she is feeling, self-monitor and reflect on how she is progressing and also what she needs to do next.

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Scheduled pauses are one of her most powerful assets to maintaining such a strong entrepreneurial drive.

10. Gradually reduce procrastination on things that really need active attention.

The more you resist, the more it persists. The reality is that the longer important things are left unattended, the more detrimental the negative consequences can become. Rumination then becomes layered with greater feelings of guilt, disappointment and pressure all of which add to your brain feeling exhaustion.

If you are going to procrastinate, do it properly!

Give yourself full permission to do menial administration tasks and unproductive email sorting but set a time limit on it. Then set a limited time period devoted to the activity you MUST attend to.

Don’t necessarily aim for completion if that puts extra psychological pressure on your mindset. Simply aim to dedicate good effort for that period of time.

Throughout her life’s work of research on mindset, Stanford University Professor of Psychology Dr. Carol Dweck explains that when we place emphasis on dedicating quality effort as opposed to ensuring a certain outcome, completing the job becomes and feels easier. You then set your next dedicated procrastination time to be slightly shorter…and shorter again.[4]

Before you know it, you will become more productive with less effort and your mental space will become clearer.

11. Choose to stimulate your mind with energizing information.

If you have career challenges which are not easily or immediately solvable, spending all your waking hours watching television shows such as Jerry Springer are going to add to your feeling mentally tired.

Invest a little time to strategically choose literature, podcasts and being around people that help you work through your current challenges. Whilst driving, listen to an audiobook with content that helps you learn how to work through your problems or talk with your passenger about ideas and solutions which energize and increase your motivation to tackle your day ahead.

However, be careful of taking this to the extreme. Becoming a serial course junkie and having a podcast to fill up every other second you are not working will fry your brain.

Your body’s muscles become stronger whilst repairing on the rest days after you have completed a weights session at the gym. In similar fashion, your mind becomes stronger when you choose helpful energizing information to feed it but you must allow rest time for your mind to process it to gain the full benefit.

More to Combat Brain Exhaustion

Featured photo credit: Unsplash via unsplash.com

Reference

More by this author

Malachi Thompson

Executive Leadership and Performance Consultant

How to Connect Different Learning Styles with Career for Great Success What Is Mentally Tired? 11 Ways to Combat Brain Exhaustion How to Create Your Road Map to Success (A Step-By-Step Guide) How to Make a Decision: The Secret to Making the Right Decision Fast How Successful People Think: 10 Mindsets to Cultivate

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Last Updated on September 12, 2019

How to Live up to Your Full Potential and Succeed in Life

How to Live up to Your Full Potential and Succeed in Life

Have you ever heard the phrase “He had so much potential, it’s a shame he wasted it.” In our culture, not living up to your full potential is frowned upon, but why?

In this article, we will look into the factors that influence a person’s potential and the ways to help you live up to your full potential for a successful life.

What Determines a Person’s Potential?

A person’s potential is determined by several factors: Physical Security, Emotional Security, Environment and Mindset.

Physical Security

Before we can even strive to fulfill our potential, our basic physical needs must be met. Without adequate food, water and shelter, our days must be spent acquiring these basic needs in order to survive.

You can think of it this way, the person with the potential to become the most brilliant computer programmer ever could be living right now with a nomadic tribe in sub-Saharan Africa. But because they must spend their days meeting these basic physical needs, that potential will remain untapped.

Emotional Security

Humans are social animals, we don’t do well in isolation. Studies have shown that forming intimate bonds with others is incredibly important for our mental health. These bonds start to develop in infancy, babies rely on this bond with a parent or caretaker to fulfill their needs, and if the bond is missing for some reason it can have lifelong psychological consequences.

Environment

Your environment is another important factor that shapes how you achieve your full potential.

Just like the computer programmer in the previous example. You could have the potential to be the greatest composer since Beethoven, but if you had no access to music or you came from a family that didn’t value that skill set, it’s unlikely that you would fulfill your potential in that area.

Mindset

For most of us, we don’t have to worry about getting enough food, water or shelter. Both our physical and emotional needs have been met (to a large extent anyway). And any limits that our environment has imposed are minimal (especially with the availability of the internet).

So for most of us, the main thing that is limiting us from reaching our full potential is our mindset. Our mindset is the story we carry around with us in our head. It starts to develop in childhood and can be with us our entire life.

The Key to Reaching Your Full Potential: Your Mindset

The problem with most people’s mindset is that it’s negative and limiting. The good news is that you can change your mindset. Author Carol Dweck in her best selling book Mindset: The New Psychology of Success points out that there are two types of mindsets: fixed and growth.

A Fixed Mindset

A fixed mindset is one where you have concrete beliefs about yourself. Someone with a fixed mindset came up with “their story” in childhood and it hasn’t changes much over the years. They may believe that they aren’t good at public speaking, math or writing just because they struggled with those subjects in school.

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So when something goes wrong, a common thought for someone with a fixed mindset is “What an idiot, I knew I wasn’t any good at that.” Or “Well that just confirmed what I already knew, I won’t be doing that again”. Having a fixed mindset just reinforces negative thoughts and attitudes, making it harder to reach your full potential.

A Growth Mindset

A growth mindset, on the other hand, is exactly the opposite. With a growth mindset, you believe anything is possible (but don’t confuse this with being delusional! As a 5’10” 54 year old I’m not going to play in the NBA!). It’s more of the way you think about and approach problems.

Let’s go back to the issue of not being good at public speaking, when things go wrong, instead of telling yourself that you have never been good at public speaking and never will be. A person with a growth mindset will analyze what went wrong and come up with solutions to make it better next time.

For instance, they may take a class on public speaking at their local community college, or join the Toastmaster’s organization. Whatever it is, they don’t look at failure as an insurmountable roadblock, rather a minor detour on the road to their destination.

You can learn more about how to develop a growth mindset in this article: 5 Ways to Cultivate a Growth Mindset for Self Improvement

How to Live up to Your Full Potential and Succeed in Life

1. Develop a Goal

When setting goals, it’s important to keep in mind three things:

First, they should be specific and not vague. So instead of saying “I want to live up to my full potential in life”, a more specific goal would be “I want to become the best (salesman, artist, internet marketer) that I can be.” This is a much more specific goal.

Second, your goal should be measurable. In other words, you should be able to measure your progress towards the goal. Again, it’s much easier to measure your progress to becoming the best artist you can be than it is trying to measure your progress at living up to your “full potential”.

Finally, a goal must be written down. This takes the goal out of the realm of wishful thinking and makes it more real. It also can serve as motivation if you post your goal where you will see it. Put it on your desk, or next to your computer just to remind yourself to keep moving forward. In short, a goal that isn’t written down is just a wish.

This article can help you about setting personal goals to become a great achiever: How to Use SMART Goal to Become Highly Successful in Life

2. Understand That Achieving Your Goal Is Often Times a By-Product of What You Are Doing

Let’s say that your goal is to become the best writer you can be. You may want to measure your success by your ability to get published or in the case of blogging, how widely read your articles are.

Instead of constantly worrying about reaching your goal to be the best, your time is much better spent just writing. As with anything, the more you do it, the better you’ll get.

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It’s the same with any goal, it’s important to set them, but achieving your goal of becoming the best salesperson is really just the by-product of you getting out there and selling!

3. Don’t Let Popular Opinion Dissuade You

Have you ever heard of the Bannister Effect? For years, it was considered a law of nature that the human body was incapable of running a mile in less than 4 minutes. That was until May 6, 1954 when Roger Bannister ran a mile in 3 minutes 59.4 seconds. He did what was long considered impossible, but it turned out that it was only impossible because people believed it was impossible.

Roger Bannister didn’t let popular opinion stand in his way, and after he proved that the 4 minute mile was only a psychological barrier, others have continued to break records. Today the current record holder is Hicham El Guerrouj with a time of 3 minutes 43.13 seconds!

4. Don’t Be Afraid to Push the Envelope

Almost by definition, living up to your full potential requires you to step outside your comfort zone and expand your boundaries.

Average people do average things, get average results and live average lives. Extraordinary people do extraordinary things, get extraordinary results and live extraordinary lives.

You’ll only live your best life once you step out. Here’s how.

5. Practice Discipline

Admittedly, this comes easier for some people than others, but it’s a skill that you can develop and will serve you well in all aspects of your life.

Another way of thinking about discipline is just delayed gratification. How many times have you been on a diet, but there’s a piece of cheese cake in the refrigerator calling out your name!

Having discipline is not a matter of not wanting the cheese cake, discipline is acknowledging your desire for the cheese cake but realizing that this craving is only temporary, and once it passes, you will be much happier that we didn’t succumb to a temporary urge.

The bottom line here is that while you may want to stop working at 5pm sharp, or watch the game on Saturday, but by developing the discipline to delay satisfaction you will be pushing your boundaries and reaping the rewards that come from that extra effort.

6. Be Confident

Have you ever dealt with someone who was new at their job and lacked confidence? Maybe it was a salesperson who couldn’t answer basic questions about a product or just gave you flat out wrong information. Did you end up buying from that salesperson?

My guess is no, I sure wouldn’t.

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Confidence comes with knowledge, discipline and experience. But how do you develop confidence if you are just starting out like our intrepid salesperson? While experience comes with time, knowledge can be acquired fairly quickly, especially if you have already mastered the art of self discipline!

A good rule of thumb is to always start with knowledge. Learn as much as you can, take classes, get a mentor or just do research. If you are disciplined enough to develop the knowledge it will make getting the experience much easier.

Want more tips on boosting confidence? Take a look at this guide: How to Be More Confident: 10 Powerful Ways to Boost Confidence

7. Accept That You Will Fail

There is no such thing as an overnight success. Failure is a part of life and it happens to everyone. In fact, there is a whole body of thinking that failure is actually better than success: 6 Reasons It’s Okay To Fail

While most of us would agree that success is better than failure, when it does happen, here are some thing to keep in mind:

Don’t take it personally. A failure in a job, career, business or marriage is just that. It is not reflection on you as a person. I had a friend who lost his entire fortune (over 20 million dollars) in a business deal. I called him shortly after and as expected he was very depressed. My only advice to him was to:

“Never confuse your self worth with your net worth”.

Move on, failures can be heartbreaking, embarrassing and demoralizing. Take the time needed to go through those feelings and process the emotions. Then, let it go, holding on to negative emotions keeps you stuck in a fixed mindset. Remember that your goal here is to live up to your full potential and succeed in life. Dwelling on past mistakes and failures is the surest way to derail your progress.

Let failure be a learning opportunity. I know it’s a cliche, but it’s a cliche for a reason, it’s true! When I first started internet marketing, I started using Facebook ads for practically everything I did. Pretty soon I found that I was spending about $1,000 on ads that were generating about $200 in income, not a very good business model! I took that failure and redesigned my marketing efforts. I was able to both reduced my costs and increased my sales so that now for every $1,000 in advertising I am generating around $5,000 in income.

8. Learn to Embrace Uncomfortable Situations

Succeeding in life by living up to your full potential means embracing uncomfortable situations. Chris and Heidi Powell, well known personal trainers and hosts of the show Extreme Weight Loss use this technique with their clients. It works like this:

They set a goal for their client that the client thinks is just out of reach. Then through encouragement and motivation, they help the client work though the uncomfortableness and pain to achieve the goal.

This technique works for both physical and psychological challenges. Both our bodies and minds are capable of much more that we think they are.

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9. Set Small Goals to Achieve Big Results

When you are first setting goals, don’t be afraid to make them big! “I want to be the #1 salesperson in the company” or “I want to be a successful artist”. But once you have those goals set, you then need an action plan to get there. It’s in this action plan that you should set many small, easily attainable goals.

For the salesperson, it might be to increase the number of sales they make by one a week in the next quarter, two a week for the 2nd quarter etc… For the artist, it might be to master a technique before the next art show, or produce X number of works to sell at the art show.

Whatever the goals are, they need to get you closer to your ultimate goal while at the same time be attainable. Success builds on success, so achieving these small goals helps to motivate you to continue on to your bigger goals.

10. Take Time to Recharge

Everyone needs “down time”, trying to do everything yourself, all at once is a recipe for disaster.

We talked a lot about being motivated and disciplined in this article; while they are essential to living up to your full potential and succeeding in life, having adequate down time is just as important.

Any personal trainer will tell you that to get the most out of your workouts, you need to take 1 to 2 days off a week. This gives your body a chance to recover and actually get stronger.

The same is true when we are trying to expand our boundaries and fulfill our potential. Making sure we have adequate down time prevents fatigue anxiety and poor decision making.

Final Thoughts

The success you’ll find from living life to your full potential is its own reward. One day, we all will look back on our lives and and think “I wish I would have done …”, “I had a chance to to be a … but I was to scared”, “I could have been a great … if I had put the time in.”

I hope that in this article, we have given you both the motivation and tools to push yourself to your full potential in life, so that when you look back one day your regrets will be few.

More About Reaching Your Full Potential

Featured photo credit: Robson Hatsukami Morgan via unsplash.com

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