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15 Ways To Grow Mentally And Physically

15 Ways To Grow Mentally And Physically

Growing mentally and growing physically are two completely different things. Growing mentally refers to a person’s psychological growth—the way we think and deal with different situations, and by what methods we develop and disseminate information. Growing up physically refers to a person’s physical growth—like increased height, strength, and health. It can also refer to the development of your brain.

“The key to success is to keep growing in all areas of life—mental, emotional, spiritual, as well as physical.”
Julius Erving

A healthy body can help your mind stay strong. When your body isn’t fit, it’s tougher to make challenging decisions.

You can find plenty of books, websites, and articles that can give you suggestions to grow mentally and physically. These tips will help you to improve both simultaneously.

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1. Enrich your mind.

Keep challenging yourself to learn new things. By doing this, you will gain more knowledge about things around you, and you will learn how to utilize things in a better way. Don’t let yourself get stuck in one place, either mentally or physically. Be proactive, curious, conscious, and informed about the world.

2. Use your brain more often by doing brain exercises.

Exercising your brain means using it more. Generally, the brain takes part in everything we do, but there are some types of activities which can specifically exercise our brains. Activities like doing puzzles, playing games like Chess or Scrabble, solving numerical problems, studying difficult topics, and challenging your dexterity, spatial reasoning, and logic. Doing these mental exercises daily can sharpen your mind, and it can be an excellent way to strengthens neural links in your brain.

3. Consume nutrients that are good for the brain.

Take in nutrients which are good for your brain. Foods that have antioxidants like vitamin C, E, B, etc. are good for the brain. Consuming almonds and apple juice is also good for sharpening the brain.

4. Learn something you want to learn.

There is strong indication that education and learning yield positive changes in the brain. If you continue to learn and experiment, your brain continues to grow, whether it is knitting, baking, or computer programming, marketing, etc. Learn something you’ve always wanted to learn, but have never found the time for because of your daily concerns. Absorb a little information slowly each day.

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5. Think critically.

When we hear, read, or work on something, it is very important that we question everything and pay attention to details. Such an approach can improve our thinking ability because it requires more brain work than mere observation.

6. Do physical exercises.

A healthy body means a healthy mind; regular exercise has a positive influence our brain function. The brain takes in nutrients from the blood, and physical exercise increases blood flow to the brain, which makes the brain healthier. Physical exercise is essential for enhancing mental power.

7. Eat healthy foods.

Spend some time to examine which kinds of foods bring you up and which foods bring down. Creating a diet plan can make you feel good, and gives you a sense of self-development. This will boost your sense of success.

8. Get better sleep and take naps.

Get as much sleep as you need, around seven or eight hours, every night. While sleeping well does not guarantee good health, it does help you to maintain many vital functions. Perhaps most importantly, sleep helps you recover from the wear and tear of daily life. Major healing functions in the body such as tissue repair, muscle and mental growth occur almost exclusively during sleep.

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9. Spend time with people.

Build a good support system with the people around you. Whether it’s your family, friends, or something else, find a group of people who are willing to support you in any circumstances. This increases flexibility and helps to provide perspective in the midst of stress and discomfort.

10. Stay away from drugs and alcohol.

Using cigarettes, alcohol, and illegal drugs damages your mental and physical health. Decreasing mental and physical stability produces “false” emotions.

11. Find a good listener.

Find someone who is eager to listen to you, who you can talk to openly and freely. This can help you in relieving stress and anger and can heal you mentally, which ultimately has an impact on your physical health.

12. Laugh more.

Laughter is the best medicine for human health. Humor increases dopamine, and it improves memory and health.

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13. Get rid of bad habits that hurt your confidence.

If you have a habit of smoking too much, drinking alcohol too much, spending too much time online, or a different habit that’s hurting your confidence, take steps to eradicate them. Study books, watch good films, play games, watch dances, and listen to songs; do the things that make you feel relaxed. Many studies suggest that watching TV and using a computer late at night is bad for your health.

14. Start your day by thinking about one good thing you can do.

Generally, it’s just a matter of deciding to do something good. Develop the habit of finding a good deed to do each day. Set aims and goals and follow through with them to attain them. By setting goals and gradually working to attain them, you will grow mentally.

15. End your day by writing down great things you have done.

At the end of each day, write down five things for which you are thankful. It looks simple, but it’s a game changer. Finishing your day on a good note will confirm that you look back on it with a sense of achievement and contentment, making it easier for you to get up and go to work the next morning

More by this author

Tayyab Babar

Tayyab is a PR/Marketing consultant. He writes about work, productivity and tech tips at Lifehack.

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Last Updated on November 5, 2020

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. A rut can manifest as a productivity vacuum and be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. Is it possible to learn how to get out of a rut?

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, or a student, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on Small Tasks

When you are in a rut, tackle it by starting small. Clear away your smaller tasks that have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate positive momentum, which I bring forward to my work.

If you have a large long-term goal you can’t wait to get started on, break it down into smaller objectives first. This will help each piece feel manageable and help you feel like you’re moving closer to your goal.

You can learn more about goals vs objectives here.

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2. Take a Break From Your Work Desk

When you want to learn how to get out of a rut, get yourself away from your desk and go take a walk. Go to the bathroom, walk around the office, or go out and get a snack. According to research, your productivity is best when you work for 50 minutes to an hour and then take a 15-20 minute break[1].

Your mind may be too bogged down and will need some airing. By walking away from your computer, you may create extra space for new ideas that were hiding behind high stress levels.

3. Upgrade Yourself

Take the down time to upgrade your knowledge and skills. Go to a seminar, read up on a subject of interest, or start learning a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college[2]. How’s that for inspiration?

4. Talk to a Friend

Talk to someone and get your mind off work for a while. Relying on a support system is a great way to work on self-care when you’re learning how to get out of a rut.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget About Trying to Be Perfect

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies. Perfectionism can lead you to fear failure, which can ultimate hinder you even more if you’re trying to find motivation to work on something new.

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If you allow your perfectionism to fade, soon, a little trickle of inspiration will come, and then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

Learn more about How Not to Let Perfectionism Secretly Screw You Up.

6. Paint a Vision to Work Towards

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the ultimate goal or vision you have for your life?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action. You can use the power of visualization or even create a vision board if you like to have something to physically remind you of your goals.

7. Read a Book (or Blog)

The things we read are like food for our brain. If you are out of ideas, it’s time to feed your brain with great material.

Here’s a list of 40 books you can start off with. You can also stock your browser with only the feeds of high quality blogs and follow writers who inspire and motivate you. Find something that interests you and start reading.

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8. Have a Quick Nap

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep[3].

Try a nap if you want to get out of a rut

    One Harvard study found that “whether they took long naps or short naps, participants showed significant improvement on three of the four tests in the study’s cognitive-assessment battery”[4].

    9. Remember Why You Are Doing This

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall your inspiration, and perhaps even journal about it to make it feel more tangible.

    10. Find Some Competition

    When we are learning how to get out of a rut, there’s nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, and networking conventions can all inspire you to get a move on. However, don’t let this throw you back into your perfectionist tendencies or low self-esteem.

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    11. Go Exercise

    Since you are not making headway at work, you might as well spend the time getting into shape and increasing dopamine levels. Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, or whatever type of exercise helps you start to feel better.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

    If you need ideas for a quick workout, check out the video below:

    12. Take a Few Vacation Days

    If you are stuck in a rut, it’s usually a sign that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange one or two days to take off from work. Don’t check your (work) emails or do anything work-related. Relax, do your favorite activities, and spend time with family members. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest.

    More Tips to Help You Get out of a Rut

    Featured photo credit: Ashkan Forouzani via unsplash.com

    Reference

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