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How To Achieve A Healthy Mindset

A healthy mindset works in tandem with your body to keep you mentally and physically fit. Your mindset is how you feel mentally and emotionally and can affect how you manage your stress response, how you regulate your mood, and your social interactions. Your mindset also ties into your physical reactions, so a healthy body and mindset are the best ways to ensure your overall well-being. This article will look at achieving a healthy mindset and setting up a consistent routine for keeping your spirits high.

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Manage What You Put Into Your Body

The body and the brain work together to manage your physical and mental wellness. When you get tired, for example, your brain is less able to think, and you might be more likely to be grumpy or fall into bad habits. 

In the same way, what you eat and drink significantly impacts your body and, by that very reasoning, your brain and mindset. If you put substances into your body that change how it functions, by default, your mood will change, too. 

Certain businesses, like AthleticStore, help you manage what you put into your body by providing tailored health foods for when you exercise, need a nutrient boost, or are vegan or vegetarian. These can be helpful if you need support changing your food and drink habits.

Some other suggestions for foods that improve your mindset include:

  • Eggs – contain a new nutrient called choline, which can help boost your concentration by improving the messages your cells send each other. This includes your neural pathways, too, helping you maintain better focus and decision-making capabilities. Choline is also present in salmon and other meats and is available in supplement form.
  • Leafy greens – kale, spinach, bok choy, and Swiss chard are just some leafy greens that are great for your diet. High in vitamins and minerals, these superfoods help reduce your risk of cognitive decline, boosting your memory and concentration for a healthier mindset.
  • Dark chocolate – dark chocolate in small amounts can boost your concentration as it contains caffeine. It also contains zinc, iron and magnesium, which help boost your physical health.

Some foods or drinks that can impact your mindset include:

  • High quantities of caffeine – high quantities of caffeine can negatively impact your health. Generally, high quantities of caffeine would be 5 or more cups of coffee daily, although this varies from person to person. High caffeine can cause restlessness, insomnia, and an increased heart rate. Large amounts of caffeine can lead to an irregular heartbeat and severe health concerns.
  • Large volumes of alcohol – large quantities of alcohol consumed over a long period can weaken your heart muscles, affecting your cognitive functions. It is also linked to depression, anxiety, and insomnia, significantly impacting your mental well-being.
  • Sugary foods – sugary foods can impact your moods. As sugar levels fluctuate, your attitudes can also affect your mental wellbeing. Fatty foods can also disrupt the gut, impacting how it messages the brain.

Generally, everything in moderation will avoid high quantities of caffeine, alcohol, or sugary foods from derailing a healthy mindset.

Routines To Boost Your Mental Health

There are many routines out there that you can use to build healthy habits and achieve a healthy mindset. Spending five minutes daily practicing these routines can work wonders for your well-being and health.

Reframe Your Unhelpful Thoughts

Negative self-talk can have a significant impact on your mental health. And aren’t we all our own worst critics? Try to be aware of your daily thoughts and sense-check whether what they tell you is correct. Are you failing that project at work? Is that person angry with you? 

An excellent way to reframe your thoughts is to imagine you were explaining how you feel to a friend. What advice would you give to them? You could build this up as a habit by thinking for fifteen minutes and seeing what ideas pop up.


Mindfulness is the practice of being in the moment. Many people practice different forms of mindfulness, using techniques like deep breathing or guided meditations through the Calm app. If you struggle to sit still for long periods, try using the Daily Jay on the Calm app, which is seven minutes long. It contains a guided meditation from wellbeing leader Jay Shetty and a short deep breathing section at the end of each session.

Social Connection

Social connection is integral to connecting with the world around you and staying in the present. It can help build emotional resilience and stress management during difficult times. As little as a half-hour catch-up with someone or a phone call can make you feel supported and boost your mental health. Humans are social creatures, so it’s important to foster those connections. Talking with people can help build your neural networks as you connect, which is essential to your long-term mental health.

Get Outside

As little as fifteen minutes outside each day can boost your mental health. Being outside in nature can help us reduce our cortisol (stress hormone) levels, which helps us to relax and reduce muscle tension. Reducing stress can help us with our decision-making capabilities and problem-solving. Getting outside can also help us with better physical health, which ties directly into our mental well-being.

Get A Better Sleep Routine

Poor sleep hygiene can lead to poor-quality sleep or insomnia, impacting your brain’s decision-making ability. Tips for a better sleep routine include:

  • Avoiding screen time in the hour before you go to sleep and during the night
  • Ensure your room is dark and relaxing. Try blackout curtains to make your room less exposed to light
  • Avoid alcohol or caffeine
  • Exercise, as physical activity during the day will help you sleep at night.
  • Go to bed at the same time every night and wake up at the same time every morning.

Creating a consistent sleep routine can help you build healthy habits, ensuring you get a better night’s sleep and enjoy better mental health.

Make Kinder Decisions For The Future You

Many sources of stress that impact your ability to maintain a positive mindset depend on the decisions you make. We are often our worst enemies, overcommitting and under-resourcing ourselves so that future us becomes tired or stressed. 

Give Yourself Time

Before you volunteer for something at work or in your personal life, check your calendar. Are you giving yourself enough time to complete a task? Feeling rushed can impact our decision-making ability, so padding out buffer time on either side of activities can help you slow down and think about it properly.

Remember that life often has twists and turns, so buffer time can help us adapt quickly to change. If your friend is late or that person doesn’t deliver the project on time at work, buffer time can help us pivot and adjust to changing circumstances. 

Remember, You Need Sleep

There’s no point packing out your schedule until time for basic tasks like sleeping or eating goes out the window. If we’re unable to give our bodies time to rest or refresh themselves, then we’re inevitably going to run ourselves down and be unable to function long-term. Give yourself time to set up a healthy sleep routine and wind down at the end of a busy day.

Take Breaks

Taking a fifteen-minute rest break from a laptop every 15 minutes can help us power down and give our eyes a rest. If you’re working on a laptop, giving your eyes a break can help avoid eyestrain, which can impact your mental health. Physical health can also be impacted if you don’t take regular breaks, which is tied directly to your mental well-being. Giving yourself some mental space between tasks can help you stay in the present and assess your feelings about a situation.

Sit With Your Emotions

Sitting with your emotions is essential for processing them and ensuring your mindset stays healthy. Shoving down complicated feelings like anger or grief can damage your mental well-being and physical health over time as your emotions manifest differently. Writing down how you feel and why can help you identify buried emotions and process them properly. 

Get Help

If you are experiencing extremely low periods for days and they don’t go away, speak to a professional. Getting support for low mental health is essential to ensuring you stay well. If we have a physical complaint, we go to a doctor, and the same goes for mental health. Apps like BetterHelp can support you in getting started with online therapy if you’re unsure how to contact a mental health professional.

Final Thoughts

A healthy mindset is essential to maintaining physical health, staying resilient, and ensuring well-being. Manage how you eat, drink, and think to build a few simple steps into your routine, which will have huge benefits over time. Finally, be kind to future you. They need room in their calendars to eat, sleep, and rest, so when you make decisions in the present, consider how it will affect your calendar in the future.



Friday 1st of September 2023

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A greeting.