Feed your mind to improve mood and overall wellbeing: here are 10 ways to do it better

When I was growing up, my first exposure to nutrition advice came courtesy of a 1970s cartoon PSA called “Time for Timer.” Within this retro gem, a bouncing animated character told us that we are what we eat, recommending some healthier options for breakfast and other meals that contrasted greatly with my Captain Crunch and Little Debbie-cake-fueled diet at the time.

That message lay dormant inside of me until when I was in my mid-twenties. That’s when I decided to get healthier by eliminating Oreo cookies as a primary food group and eating better overall. and exercising, which helped me shed 50 extra pounds and keep most of it off ever since.

However, decades later, I’ve got a deeper, more layered take on “you are what you eat.” I’ve learned that in addition to taking care of your physical self, it is critical to feed your mind quality content and experiences too.

Why It Matters

There’s been a proliferation of negative content over the past few years, heightened by the COVID-19 pandemic, political developments, inflation, divisive events, and more. Doom-scrolling, the act of obsessively checking social media for updates on the latest news that sends you into a spiral of despair and negativity, is on the rise. According to a study reported in Health Communication, people who have higher levels of problematic news consumption experience greater mental and physical ill-being.

“If you don’t watch what you let into your mind – negative thoughts from yourself or from others – then you are allowing weeds to grow and to spread, noted Tony Robbins on his website. “Life just starts to happen to you. No matter how smart you are, how savvy you are, how inspired you are – if you don’t stand guard at the door of your mind, then you are giving the tacit approval of the disempowering, disenchanting, and disillusioning.”

Bottom-line, what we feed our minds is just as important as how we feed our bodies – and in some cases, even more. The benefits of choosing positive content include mental stimulation, improved mental health, greater clarity, and improved well-being.

Here are 10 ways to ensure your mind is consuming good stuff as much as possible:

1. Listen to inspiring content. If you are like me, listening to an audiobook or podcast during mundane moments – commuting home from work, while folding laundry or walking my dog – makes those tasks much more pleasant. Right now, I’m enjoying Outlive: The Science and Art of Longevity by Dr. Peter Attia and it’s impacting my healthy living behaviors.
2. Daydream. Actively think about your goals and best-case scenarios coming to fruition. Give yourself a few minutes to consider how these developments, successes, and accomplishments make you feel, and then take concrete steps to achieve them.
3. Expand your horizons. Read a book that’s different from your typical fare or sign up for an experience that is completely out of your comfort zone. Trying new things helps you expand your life experiences and creates greater fulfillment.
4. Give back. Genuine altruism, stemming from a deep desire to help people and the community, is good for you. Volunteering your time and participating in acts of kindness bolsters your mental health; feeling more socially connected prevents loneliness and depression. It can also improve your physical well-being.
5. Solve puzzles and brain games: I’m not big on brainteasers personally, but a lot of people I know swear by them. Check out crossword puzzles, Sudoku, chess, and other brain games to enhance your problem-solving abilities, memory, and cognitive flexibility.
6. Seek beauty. Experiencing something that delights your senses – awe-inspiring vistas, gorgeous art, music that moves your soul – is like giving your mind a delicious three-course meal. Consider what makes your heart sing in this realm and embrace it fully.
7. Slay the energy vampires. A few years ago, I wrote this article about energy vampires – those toxic, negative people who bring you down. Travis Bradbury, the author of Emotional Intelligence 2.0, notes that toxic people don’t just make you miserable; they are hard on your brain, creating unnecessary complexity, strife, and worst of all stress. Pay attention to others who don’t make you feel so good about your circumstances or life overall. If you suspect they are draining rather than supporting you, it is time to show them the door.
8. Replace doom-scrolling with uplifting content. A Washington Post article from July 2020 reported that you can actually use technology to combat the bad habit of doom-scrolling by changing your screen display to grayscale to reduce the visual allure, retraining algorithms by clicking on content that covers multiple areas of interest, and using an app to limit screen time. Now, you can fill the void of that negative content with a burst of positivity. Flood your apps, feeds, and content streams with stories about acts of kindness, good people in the world, and uplifting developments.
9. Journal. I’m a big believer in using journaling to promote your overall well-being. Just remember to be patient as you put this tool into practice. Journaling starts with being more intentional in terms of listening to and loving yourself. Don’t expect change overnight. My biggest “aha” moments usually come after weeks of writing regularly about a few items; and then suddenly, the truth, answer, or solution I’m seeking can hit me like a bolt of lightning.
10. Socialize with intention. Building meaningful social connections with friends and family is great for your well-being and happiness. Rather than socialize out of obligation, make a list of 5 individuals who make you feel seen, heard, and loved. Now prioritize spending time with those delightful souls.

How do you feed your mind, and what has the result been? Share your favorite tips to add to this list!