Stress can eat away at your mind, whether through an influx of fight or flight hormones, or just by not giving yourself the time to process things. With just a few minutes a day, your mind can be more resilient, flexible and relaxed, leading to a better, happier, more fulfilled you. We’ve put together some ideas to help you do a little more to care for your mind.
1. Take a Breath
If you wake up anxious or to ease moments of anxiety throughout the day, breathe 6/4/10. Inhale for 6 counts, hold for 4 counts, exhale for10 counts. Repeat as necessary.
2. Try a Screen Break
3. Unplug at Night
Turn off your devices at least 30 minutes before you go to bed. If you are tempted, leave your phone across the room or in another room so you can focus on your sleep.
4. Picture It
Sit quietly and allow your mind to explore your successes and accomplishments that you want to see this year. By picturing yourself in that space, having reached your goals, it’s easier to be still and focused when the time comes to make decisions. No more frantic worry when you feel like you’re off track.
5. Get Enough Sleep
Establish a bedtime routine and aim for 7-9 hours of sleep per night. Initial studies have shown that sleep can improve the health of the brain, including our development and retention of long-term memories. By establishing a routine and getting the right amount of sleep, you’ll set your mind up for long term success.
6. Learn Something
Whether it is big or small, aim to learn one new thing each day. Then, at the end of each day, write it down in a journal. After a few weeks, you can look back at everything you’ve learned, and keep up that sense of accomplishment. Plus, it’s tangible proof that you’re improving yourself. That’s worth celebrating!
7. Take a Walk
Mindful walking meditations can help you move your body and mind together. Stuck at your desk all day? Take 5 minutes, walk around, (even just around the building is fine) and focus on the feeling of the ground under your feet, the air on your skin, and the breeze in your hair. Hear the silence or cacophony of your surroundings, without judging them. Just be present in your body for that 5 minute walk, aware of and thankful for your ability to experience this moment. You’ll return refreshed and relaxed.