sychology often discusses mental health -- but what’s not often discussed is a clear definition of mental strength. To me, mental strength means that you regulate your emotions, manage your thoughts, and behave in a positive manner, despite your circumstances.
Developing mental strength is about finding the courage to live according to your values and being bold enough to create your own definition of success. 1. Draw a Map of Your Town from Memory While you might feel like you can navigate the streets of your neighborhood with your eyes closed, try challenging your brain by actually drawing a map of your town or neighborhood from memory. No cheating! Try to include major streets, major side streets and local landmarks. Once you are done, compare your memory map to a real map of the area. How did you do? Are you surprised by some of the things that you missed? If you found this activity too easy, try drawing a less familiar area from memory, such as a map of the entire United States or Europe, and try to label every state or country. Navigating your way to the supermarket or doctor's office might seem simple and almost automatic when you are behind the wheel of your car. However, forcing yourself to remember the layout of your neighborhood as well as draw and label it helps activate a variety of areas of your brain. Brain training research has repeatedly shown that it is exactly these types of challenging and complex activities that provide the greatest benefit to your brain. 2. Create a distraction to-do list Because the internet has made any bit of information instantly accessible, we tend to want to look something up the moment it crosses our mind. “I wonder what the weather will be like tomorrow?” “What year did that movie come out?” “I wonder what’s new in my Facebook feed?” Consequently, we’ll toggle away from what we’re working on the instant these questions or thoughts pop into our minds. Problem is, once we get distracted, it takes on average 25(!) minutes to return to our original task. Plus, shifting our attention back and forth drains its strength. So to stay on task, whenever something you want to check out pops into your head, just write it down on a piece of paper next to you (or perhaps in Evernote for you tech types), and promise yourself you’ll be able to look it up once your focusing session is over and your break time has arrived. 3. Stick with Hobbies that Challenge You If something you’re already doing consistently challenges you and keeps you engaged, it is strengthening your brain. In fact, your brain requires challenging stimulation to continue becoming more powerful. Hobbies that continually force you to do new things, like learning to play a new song, are ideal for working out your brain. An important distinction to consider: playing a difficult song that you’ve already memorized is much different than learning a new song. Learning the new song will engage your brain more aggressively, and provide you with a better mental workout. 4. Get Socialize Studies suggest that people who are socially active are also at a lower risk of developing dementia and Alzheimer's disease. Socializing tends to engage multiple areas of the brain and many social activities also include physical elements, such as playing a sport, that are also beneficial to your mind. Even if you are an inveterate introvert, seeking social interactions can be beneficial to your brain in both the short and long-term. Some ideas for staying socially engaged include signing up for volunteer opportunities in your community, joining a club, signing up for a local walking group, and staying in close touch with your friends and family. Up next is a brain exercise that has been in use for thousands of years but has recently gained considerable recognition for its effectiveness. One brain exercise you might not have considered might actually be extremely effective – meditation. Mindfulness meditation in particular is all the rage at the moment, espoused by positive psychologists, business leaders and alternative health practitioners. Before you say that this ancient Buddhist tradition is too New Age for you, consider some of the research demonstrating the many benefits of meditation. Studies suggest that mindfulness meditation can help engage new neural pathways, resulting in improved self-observational skills and increased mental flexibility. Research has also shown that meditation can help improve attention, focus, empathy and even immunity. Studies also suggest that meditation might even increase the capacity of working memory. Are you ready to try this brain exercise? Here is a quick guide to practicing mindfulness meditation. You can also check out some of these handy tips for incorporating mindfulness into your everyday life. Once you've tried some of these brain exercises, you might be left wondering if any of those online "brain training" websites might also help. Next up, let's explore whether or not those sites, apps, and programs might really be worth your time. 5. Get Plenty of Sleep You may be getting “enough” sleep, but in order to maximize your brain’s potential, you probably need more. Almost all adults require 7.5 to 9 hours of sleep in order to enjoy full mental strength during the day. Your memory, ability to learn new things, and even creativity can’t reach their full potential if your brain and body aren’t fully rested. Quality of sleep matters immensely as well. To help fall asleep and stay asleep throughout the night, get on a regular sleeping schedule. Try to get to bed and get up around the same time everyday. Keep this schedule on the weekends too! Help yourself wind down by avoiding screens of any type for the hour before you go to bed. Try reading instead!
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