4 essential habits to have a good mind

Our thoughts, emotions and actions are closely linked to our state of mind, and taking care of our mental health is as important as taking care of our physical health. In this article, we'll explore eleven essential habits that can help us nurture a strong mind and overcome challenges with confidence and determination.

Block 2 – Taking care of your body and mind

Block 3 – Focus on the present

Bolc 4 - Set clear and realistic goals

1- Maintain healthy relationships

Maintaining healthy relationships is essential for our emotional and mental well-being. In our often busy lives, it is important to devote time and energy to nurturing positive connections with others. Just like a plant needs water and light to thrive, our relationships need attention and care to thrive.

Listen, show interest in your loved ones

To cultivate healthy relationships, start by actively listening to the people around you . Be present and attentive when communicating with others, and show them that you are genuinely interested in what they are telling you about. As businessman and speaker Stephen R. Covey said, "Most people don't listen with the intention of understanding; they listen with the intention of responding." Take the time to truly understand the needs, feelings and concerns of others, and offer support and compassion when needed.

Honesty, say what you think with kindness

Additionally, be open and honest in your interactions with others. Transparency and authenticity are fundamental pillars of any healthy relationship. Share your thoughts, feelings, and experiences openly and sincerely , and encourage others to do the same with you, always with respect and kindness. The goal is to create a deep relationship and not conflicts. “Authenticity is the choice to be vulnerable and honest. Authenticity gives us the freedom to be ourselves.” (Brene Brown). Being able to be yourself with your loved ones is one of the best things in our life which allows us to be mentally well, outside of society which forces us to wear the social mask.

Maintain contact

Additionally, take the initiative to maintain contact with your loved ones. Whether by checking in regularly by phone, arranging in-person meetings, or sending messages of support, show your loved ones that they are important to you and that you care about them. Small, regular actions can have a significant impact on the quality of our relationships.

Never suffer your relationships

Finally, be careful not to suffer your relationships, the links must be fluid and pleasant. Don't hesitate to separate from someone who doesn't respect your boundaries, who constantly criticizes you and judges you. Those people who change their behavior when they are surrounded by others, those who say bad things about you behind your back or those who never return the favor. Even if we say that we do not do things to get in return although expecting a thank you remains the minimum a thank you, the idea is not to continually give to someone who has no recognition and who never does anything for you.

By integrating these practices into your relationships, you will be able to cultivate deep, meaningful connections with others, which will contribute to your happiness and fulfillment on a personal and emotional level.

2- Take care of your body and mind

Taking care of your body and mind is a valuable investment in our overall well-being. Just as we take care of our bodies by nourishing our bodies in healthy ways and engaging in regular physical activity, it is equally important to nourish our minds with practices that promote tranquility and personal growth.

• On the physical level

It is essential to take a balanced approach to diet and exercise. As Hippocrates said so well, “Let your food be your first medicine.” Opt for foods rich in nutrients and vitamins, such as fresh fruits and vegetables, lean proteins and whole grains. Plan your meals in advance to avoid junk food temptations and make sure you stay hydrated throughout the day. When it comes to exercise, find a physical activity you enjoy , whether it's walking, running, yoga, or dancing, and do it regularly. Because “your body is the only place you have to live”. (Jim Rohn, writer and American DVP coach)

• Mentally and emotionally

Meditation and mindfulness are powerful practices for cultivating tranquility and clarity of mind. Take a few minutes each day to sit in silence, breathe deeply, and be present in the moment. Meditation helps calm the turmoil of the mind and develop greater awareness of oneself and one's thoughts. According to the Dalai Lama, “Meditation is not for escaping reality, but for the opposite, to confront reality.

Invest in your personal growth by reading inspiring books , listening to motivational podcasts , taking online courses , or seeking mentors. Personal development also helps you broaden your horizons, learn new skills and discover yourself. In addition to meditation, reading inspiring books, listening to calming music , and pursuing creative hobbies are great ways to nourish your mind and boost your creativity.

By integrating these practices into your daily life and dedicating regular time to them, you will be able to strengthen both your body and your mind, which will contribute to a more balanced, fulfilling and meaningful life.

3- Focus on the present

Focusing on the present is beneficial because it will help you avoid stress and anxiety about the past and future, and gives you the opportunity to live each moment to the fullest. By focusing on the present moment, you'll be less likely to dwell on past regrets or worry about the future, which can improve your emotional and mental well-being. Additionally, mindfulness allows us to fully enjoy daily experiences, strengthen our interpersonal relationships, and develop a sense of gratitude for living in the present moment. By adopting this perspective, we can cultivate a more positive mindset and greater satisfaction in our lives.

But what is mindfulness?

Mindfulness, also known as mindfulness , is an ancient practice of being fully aware and present in the moment, without judgment or attachment to the thoughts, emotions, or sensations that arise. It offers a way to cultivate sustained attention and heightened awareness , which can help reduce stress, improve concentration, and promote a sense of calm and inner clarity. By observing our thoughts and sensations with an open and caring attitude, we can develop a greater understanding of ourselves and our relationship with the world around us.

Practice gratitude

Practicing gratitude is beneficial for your mental and emotional well-being because it allows you to recognize and better appreciate the positive aspects of your life, even in the difficult times that come your way. By expressing gratitude for what you have, you cultivate a sense of contentment and positivity, which can help reduce stress, anxiety and depression.

Additionally, gratitude will help you develop stronger relationships by strengthening bonds with others and fostering a climate of trust and mutual support. When we focus on the positive aspects of our lives, we are also more likely to take an optimistic perspective and find meaning and value in our daily experiences. Which goes a long way to keeping morale up as much as possible.

In short, practicing gratitude can help you cultivate a positive mindset and live with more joy and satisfaction.

4- Set clear and realistic objectives

To establish clear and realistic goals, start with deep introspection to identify your values, passions and aspirations. The mood board technique, in addition to being fun, is great for concretely visualizing your goal.

Next, break down your goals into specific, measurable steps . For example, if your goal is to lose weight, learn a skill, or get a job, identify specific actions to take to achieve this goal , such as exercising for at least 45 minutes three times a week. or create a nutrition plan adapted to your goals with the help of a dietitian. Make sure these goals are aligned with your current priorities and capabilities. In other words, take things step by step , don't put the cart before the horse. With each step you reach, you get closer to your final goal.

Implement the SMART method

One of the best tips for classifying the importance of your objective, measuring its relevance and achieving it effectively is the SMART method, which means:

· Specific

· Measurable

· Achievable

· Realistic

· Temporarily defined

Let's say your goal is to get a career promotion, make sure it is specific, in other words distinctive, that can be identified, for example, getting a promotion to marketing director,

Measurable, increase your responsibilities and your remuneration for example. This element will allow you to visualize the why, what motivates you in this objective.

Achievable, because to be able to determine the investment (in time, energy, money) that you will have to provide for this objective you must ensure that it is possible. This means that depending on your skills, your past performances but also your personal investment capacity you will be able to determine if it is achievable.

Realistic, in fact you should not set yourself an unrealistic objective because even if we say that everything is possible, depending on the context and the stage of your life where you are, there are unfortunately unrealistic objectives, for example having Beyonce's musical career at 27 when you don't know how to sing or even lose 30 kilos in a week, you see where I'm going with this, it seems somewhat more than unachievable, let's be honest. Here in our example of a professional promotion you must take into account the professional context and the opportunities available.

The last one just as important, Temporally defined this one is simple, your objective must have a date, an end period. Here, get the promotion by the end of the year, otherwise it will be difficult to stay motivated over time as well as to clearly visualize the steps taken and the final objective.

Most to consider

Of course, don't forget to also take into account your resources, your skills and external constraints such as time and your finances to determine the feasibility of your objectives. If your goal is to travel abroad, for example, make sure you have the necessary financial resources (Achievable) and plan around your professional and personal commitments (Realistic).

Finally, develop a detailed action plan for each objective, identifying the steps to be taken, the resources needed and the deadlines. For example, for the career advancement goal, your action plan could include actions such as improving your leadership skills through training or requesting regular feedback from your manager to monitor your progress. By following this process rigorously, you will be better equipped to achieve your goals effectively.

Integrate these habits into your daily life in order to have good morale. Of course, there will always be times when morale is at its lowest. Depending on the challenges that befall you, it is crucial to give yourself time for your morale to return, do not skip the steps of your mental health. Be kind to yourself.