Building mental strength is similar to building physical strength. Doing 50 push ups a day would only take a few minutes of your time, but doing it consistently would help you build a tremendous amount of upper body strength.
The same can be said with your mental muscle. In just a few minutes each day, you can train your brain to think differently, manage your emotions, and behave productively. With consistent exercise, you’ll build mental strength. While there are many exercises that can help you grow stronger, here are three exercises that will help you build mental muscle in five minutes or less:
1. Identify three things you’re grateful for.
Counting your blessings—as opposed to your burdens—has a big impact on your psychological health. Studies consistently show gratitude increases happiness and reduces depression. Make gratitude a daily habit by intentionally identifying three things you are grateful for in your life. Studies show you can physically change your brain by making gratitude a habit. Over time, being thankful can allow you to experience benefits ranging from improved sleep to better immunity.
2. Practice mindfulness.
Mindfulness is about staying present in the moment. Science shows mindfulness has a multitude of physical and psychological benefits. Among those benefits are reduced stress and a more compassionate inner dialogue. With regular practice, you’ll increase your ability to focus—which is tough to do in today’s fast-paced world. And you’ll also be able to enjoy each moment because you’ll be less distracted by yesterday’s problems and tomorrow’s worries.
3. Act “as if.”
Studies show you should behave like the person you want to become. When you change your behavior, your thoughts and your emotions will follow. When you’re sad you might hunch your shoulders and look at the floor. Doing so keeps you in a depressive state. Put your shoulders back and smile, however, and you’ll feel an instant boost in your mood. Try asking yourself what would a mentally strong person do? Then, act as if you feel strong already. And you’ll grow a little stronger.
Every day is an opportunity to develop some mental muscle. Simple, short exercises performed consistently over time will help you build mental strength. Additionally, pay attention to the bad habits that rob you of mental strength. Giving up those unhealthy habits will help you become a stronger person.
Category(s):Positive Psychology
Source material from Psychology Today
