7 elements of a well-balanced ‘mental diet’
I attended an informative webinar this week by the NeuroLeadership Institute on the Healthy Mind Platter. Just as the body needs a well-balanced nutritional diet, our brains need a well-balanced ‘mental diet’. I summarise the 7 elements below.
Here are some facts that were shared:
· Adding just 20 minutes to your sleep cycle doubles performance
· Physical time enhances memory formation
· Social intelligence is a predictor of successful performance as a leader
· Disconnecting, doing nothing, and having no plans help us increase our creativity
The Healthy Mind Platter consists of the following 7 elements:
· 1. Sleep time - the most important element of the platter! - ideally 6 - 8 hours per night
o Sleep is a highly active time for the brain
o Sleep helps the brain integrate learning, process emotions and adapt
o Power naps of 10-20 mins are beneficial (not more than 20 mins!!)
o Sleep hygiene is critical – switch off digital devices, conducive room ambiance and temperature (better if cooler)
· 2. Physical time
o Exercise or movement – at least 20 minutes per day
o Increases neuroplasticity
o Reduces stress, anxiety, and depression
o Enhances memory formation
o Better working memory and focus
o Shifts our state and thinking by circulating glucose and oxygen and burns off cortisol and adrenaline
· 3. Focus time
o Focusing on one thing with high quality of attention
o Knowing when your optimal cognitive peak is (am or pm) – schedule your critical work then
o Multi-tasking makes the brain worse at focusing – do not multi-task
· 4. Connecting time – social time
o Connecting is a basic human need!!
o Helps people manage stress, confront challenges, and maintain a positive outlook
o Social intelligence is a predictor of successful performance
o Make time to catch up with friends, family, and/or pets – scheduled and spontaneous
· 5. Play time
o Play time is a basic human instinct or drive
o Anything that is novel, spontaneous, unpredictable, experimental, and fun!
o Aids creativity, learning, and adapting!
o Gardening, golfing, painting, etc
· 6. Down time – when was the last time you did this?
o Make time to disconnect, do nothing, and have no plans!
o Allow time for mind wandering and daydreaming
o Helps us have insights
o Engage with nature rather than media
· 7. Time in – direct experience vs the unconscious narrative
o Mindfulness, meditation, box breathing (inhale 4x, hold 4x, exhale 4x, hold 4x, repeat)
o Paying attention on purpose, in the present moment, non-judgmentally
o Awareness of self, life, and the external world
o Overall benefits – physiological, emotional, cognitive, and social!
Hope you found this helpful. Now that you know more about the healthy mind platter, which elements do you need to focus on?
I need more play time!
Be well.
As always, you can reach me at yoga@yoganesadurai.com