Seven Activities Your Brain Needs

Feeling exhausted, overwhelmed, irritable, anxious or just "off" in general? There are so many reasons that could be, but prioritizing your brain health for 30-60 minutes each day could seriously help take the edge off.

Dr. Seigel provides a list of seven activities to support our mental health. He suggests 30 minutes of each every day. My personal goal is to pick one or two activities that I can start building into my routine to find more balance in my week.

Whatever way stress shows up for you, creating a balanced "brain diet" can help your load feel just a little bit lighter.

Activity 1: Focus Time

Focus time means doing something that requires concentration. Focus time is not limited to intellectual activities such as reading. The activity just needs to be a challenge and there is a goal at the end. That could mean cooking a new recipe, learning an instrument, learning a new language, or completing a book. Focused time is learning time and keeps the brain active and growing.

Activity 2: Play Time

Playtime is time to be creative. It is a plase to try out new combinations and ways of doing things without pressure or judgment. Creative time is different from focus time in that there is no end goal outside of trying something new. Once a goal becomes involve, it is no longer play, but becomes focused time.

Activity 3: Connecting Time

Connection time is when we take space to be with others and the world around us. This time is not narrowed to connecting with people, but it does need to be something living. You can connect with nature or even with a pet. The idea is that you do not keep your energy to yourself, you are extending your energy out to another living entity.

Activity 4: Physical Time

Moving your body in a way that increases heart rate has countless benefits. It increases blood flow, promotes healing, regulates the nervous system, releases "happy" hormones, and so much more. The CDC recommends a minimum of 30 minutes of physical time daily. This can be done all at one time or broken out into smaller chunks. I find that habits last longer when I start out with smaller goals (maybe a 5-10 minute walk to start) and increase the goal over time.

Activity 5: Time In

This is time set aside to notice what is going on inside of you. It is time to slow down and pay attention to thoughts, feelings, and sensations of the body. This could look like yoga, meditation, journaling, or other mindful practices. Whatever way works for you is just fine, as long as you are increasing your self-awareness.

Activity 6: Downtime

Downtime is like vacation. It does not mean you do nothing, but you can do nothing if you choose. Downtime is time set aside to let your mind go where it wants, do what you want to do, to rest, to relax, or whatever helps you feel recharged. This is a space that sets you free from agenda.

Activity 7: Sleep Time

Sleeping time is when the brain rests, heals the body, and resets for the next day. People who do not get enough sleep eat 15% more calories every day, get less focus, are less productive, and struggle more with mental health. Most people understand that sleep is important, but if this is an area of lack for you, it is a good reminder to check in to sleep needs to be more of a priority to support the other areas of your life.

Reflection:

Which types of time are you already doing well? Which types of time do you think you could add to have more balance? Are there any habits you might need to pull back on in order to make space for these new activities?

Here is the link to Dr. Dan Seigel's full article if you would like to learn more about this topic.

Healthy Mind Platter Article