Mental Fitness

12 Ways to Boost Your Mental Fitness

May 17, 2023 by

You wake up one morning feeling a bit off, mentally drained, and lacking the motivation to tackle the day ahead.

As you ponder the state of your mental well-being, a thought occurs to you: What if there were ways to boost your mental fitness, just like you would train your body at the gym?

In this article, we invite you on a transformative journey. Together, we will explore twelve powerful strategies, each woven into a tapestry of personal stories and practical tips, to elevate your mental fitness and unlock your full potential.

We’ll be covering the following topics (click on a bullet point to jump to that section):

Table of Contents

1. Exercise

Research suggests that exercise can not only forestall the onset of cognitive decline but it can also alleviate the effects of memory loss in older populations.

The connection between cognitive improvement and physical activity has long been established by Neuroscience.

Exercise also causes the release of endorphins, the feel-good hormone, which can lead to a generally happier mood.

Apart from that, a moderate to low-intensity workout can improve your brain’s performance by supplying it with much-needed blood flow and oxygen.

2. Meditation

Meditation has been in vogue recently and for good reason. Meditation has a calming effect on your emotions and mood.

But the benefits of meditation far exceed mere stress reduction. There is also a correlation between increased focus, concentration, and the ability to block out noise and distractions.

Recently, research studying the effects of meditation on the brain found increased levels of gray matter in the brains of long-time practitioners.

meditation example

3. Sleep

Sleep is underrated. Prioritizing your snoozes can not only help with muscle recovery after a strenuous exercise, but it can also improve your mental fitness.

When we sleep, specific cells in our brain are hard at work pruning the less-used synaptic pathways.

This helps the brain function more efficiently. It is kind of like weeding the garden.

4. Unitasking

Multitasking is not only taxing on your mental fitness, it is also extremely inefficient.

Contrary to logic, doing more things at once does not produce productivity gains instead it can lead to a drop in the quality of your work.

flow state example

Being focused on one specific task at a time is known as ‘unitasking’.

Distractions are everywhere these days, and they are all vying for your attention.

Therefore, your ability to give your undivided attention to the task at hand with Zen-like focus can be no less than a superpower these days.

5. Talk Positively with Yourself

You are your own worst enemy and best friend. Positive self-talk is a great way to change your perspective about things in your life.

The thing that makes mentally fit people stand out as more confident, and exhibit self-efficacy is their ability to reinterpret events and talk positively about life to themselves.

In the words of Shakespeare, “Nothing is good or bad, but thinking makes it so.” The power of positive affirmations is undeniable.

6. Avoid Negativity

The opposite of positive self-talk is dwelling on negative thoughts. Positive thoughts require extra and deliberate effort on your part, but negative thinking is spontaneous.

That’s why cultivating a practice of positive affirmations has to go hand in glove with the practice of avoiding negativity as much as possible.

Negative self-talk will act as a self-fulfilling prophecy at times. Have you ever been so nervous about talking on stage that the mere thought of doing it makes you panic?

Usually, that level of nervousness feeds off of negative self-talk which is pushing your nervousness towards panic.

So a crucial part of your mental fitness journey will include recognizing the self-sabotaging effects of your negative thinking.

7. Reading

Books are like windows into the lives and thoughts of others.

Reading fiction can make you feel empathetic with the characters, you find yourself rooting for the protagonist, and meanwhile, you are also running wild with your imagination.

person reading

So the next time you feel down, open up a book. Reading is one of the best mental fitness activities since it will make you smarter, imaginative, creative, empathetic, and calm et cetera.

Also, reading nonfiction can make you more opinionated and also make you better at arguing your points.

Books teach us to reason with logic and structure. An excellent mental fitness strategy is to combine reading with writing.

Check out number 9 (journaling) for more on writing.

8. Visualization

The power of visualization is used by professionals in every field. Visualization requires a person to see themselves reaching their goals before they set to achieve them.

It lays down the roadmap to follow one’s action through to the finish line.

Techniques like affirmations and visualization have been used ever since they were first introduced by Napoleon Hill in Think and Grow Rich.

9. Journaling

Among the mental fitness strategies that can boost your cognitive abilities, and emotional intelligence and provide perspective is the act of journaling.

Writing about how your day went, your thoughts and moods throughout the day, what went wrong, or what interested you, can be introspective as well as an exercise in sifting and venting your thoughts on paper.

Journaling is also a brilliant mental fitness activity to gain perspective in life, account for your actions each day with respect to your goals, and calm your mind from the incessant chatter in your head at night so that you can get a good night’s sleep.

10. Cold Showers

Cold showers or cold exposure therapy has been found to alleviate depression, improve immunity against common diseases, and generally make you more productive.

taking cold shower example
cold shower

Since taking a shower is the first thing you do in the morning, taking a cold shower can be a kind of everyday challenge that can make you active and give you a sense of accomplishment throughout the day.

It is a highly beneficial mental fitness activity that can boost your levels of tolerance, resiliency, and grit.

11. Socializing

Social isolation can lead to cognitive decline. People who isolate themselves more often are vulnerable to the increased risk of developing mental health problems later in life.

Socialization with fellow human beings can lead to better mood, empathy, ability to gain perspective, and cognitive benefits.

This is because humans have evolved as social animals.

12. Mind Games

Not those mind games, the kind where you are thinking of inventing ways to get back at someone.

As mentioned above, you should be steering clear of negativity altogether. The mind games referred to here are the ones where you solve puzzles by using your cognitive abilities.

Games like Sudoku, Chess, or Scrabble et cetera where you can flex your brain to increase mental fitness.

What is Mental Fitness?

Mental fitness does not refer to tricks that can impress people at parties. Think of mental fitness as the outcome of activities that help your mind fight off stress and maintain an overall healthy mood.

We do not think of mental fitness in the same way as physical fitness.

Besides the fact that the mind and body are connected and reinforce as well as undermine each other on various levels, mental fitness is rarely given the kind of attention that it needs.

As a direct consequence of a stressful modern lifestyle, it has become even more important to learn how to take care of yourself mentally.

Modern neuroscience has proven that the mind is more adaptable than we think. If I were subjecting my mind to a particular stimulus long enough, it would change shape to adjust to that particular stimulus.

The famous London Taxi Drivers experiment revealed that London taxi drivers had higher levels of gray matter in the hippocampus, an area of the brain associated with memory and learning, than ordinary people.

So we know that gray matter in our brain can be increased or new neurons can lighten the pathways in our brain, but the opposite of this is also true.

When we keep our minds inactive for longer periods, we can lose the neural pathways and gray matter in our brains.

mental fitness gray matter

Taking Advantage of Neuroplasticity for Mental Fitness

The understanding that the brain is dynamic and can change itself over time has radically transformed our thinking in terms of its development.

Neuroplasticity implies that if provided with a positive stimulus, our mental health can produce positive adaptations which can lead to personal development.

Think of your mind as a muscle that mental fitness training can whip up into shape. By deliberately making the mind face incrementally tougher situations, you can make it more resilient and strong.

Equally, when you put your mind through mental fitness activities that force the brain to produce neurons as a response or create or lose neural pathways, you are becoming mentally fitter.

Benefits of Mental Fitness

Once you realize that the mind is a muscle just like any other, and it can grow and get stronger, it opens up huge possibilities for self-improvement.

Physical fitness does hold a special place for improving health and fitness, but research into mental fitness and its importance for living a healthy life is also increasingly being recognized.

The following is a list of life-changing benefits that can be realized from pursuing mental fitness.

  • Mentally fit people are less likely to get bogged down in stress
  • Mental fitness will lead to emotional resilience
  • A general sense of well-being accompanies you when you are mentally fit
  • No matter what is happening in your life, you have a sense of confidence in yourself and the universe at large
  • Improved cognitive performance
  • Increased focus and concentration
  • Get a more balanced life through mental fitness

The list of benefits is almost endless because once you start improving your mind almost everything in your life improves qualitatively.

mental fitness example
mental fitness

It’s kind of like a domino effect, where your mental fitness can lead to instant improvements in other aspects of your life almost as side effects.

What are the Components of Mental Fitness

Mental fitness is a comprehensive term that includes different aspects of mental health and well-being.

The components of mental fitness refer to all the parts that make up mental fitness.

Missing any of the components would mean that the mental fitness training is not comprehensive enough.

A broader mental fitness perspective reveals the following components:

  1. Emotional Intelligence
  2. Creativity and Cognition
  3. Resiliency
  4. Balance

1. Emotional Intelligence

Mental fitness is closely associated with emotional intelligence, or emotional quotient (EQ), which is the ability to put things into perspective when faced with difficult or intense emotions.

It is the power to keep your cool under pressure or stress.

We all have a story or two about how an emotional outburst can cost you your career, relationship, or self-respect.

Therefore, mental fitness training should include activities that address a lack of this component.

2. Creativity and Cognition

A popular maxim in Neuroscience says, “Neurons that fire together, wire together.”

Mental fitness also encompasses the cognitive and creative aspects of the mind. By properly utilizing mental fitness activities, you can boost connections within your brain, improving cognition and creativity.

creativity mental fitness

The same is also true when you want to deliberately lose certain memories or pathways by using them less often.

3. Resiliency

We are familiar with the feeling of giving up 5 minutes into a jog, but when we commit to the run and slog our way through the pain, we push the boundaries of our tolerance.

Running is one way to challenge your mental resiliency.

There are numerous other ways that we can go about building this extremely crucial component of mental fitness.

4. Balance

Lastly, mental fitness should provide for a sense of balance in your life.

By taking up mental fitness strategies that improve your work-life balance, we can avoid unnecessary stress or even burnout.

Balance is the often neglected component of mental fitness that can bring fulfillment to your life and work.

yin yang balance
Yin and Yang

How to Build Mental Fitness

mental fitness

Building mental fitness is a continuous process that requires commitment and consistency. It's important to be patient with yourself and celebrate small wins along the way. By incorporating these steps into your lifestyle, you can strengthen your mental resilience, improve overall well-being, and lead a more fulfilling life.


  • Mindfulness Apps
  • Journals and Notebooks
  • Physical Exercise Equipment
  • Reading Materials
  • Mental Health Apps and Online Resources
  • Digital Detox Tools
  • Support Networks


  1. Prioritize Self-Care: Make self-care a non-negotiable part of your routine. Allocate time for activities that nourish your mind, body, and soul. This may include practicing mindfulness, engaging in hobbies or creative outlets, getting regular exercise, and ensuring you have enough time for relaxation and rest.
  2. Cultivate a Growth Mindset: Adopt a growth mindset, which is the belief that your abilities and intelligence can be developed through effort and learning. Embrace challenges as opportunities for growth, learn from setbacks, and approach new experiences with curiosity and a willingness to learn. Challenge negative self-talk and replace it with positive, empowering thoughts and affirmations.
  3. Practice Stress Management Techniques: Develop effective stress management techniques to build resilience and maintain mental well-being. Explore strategies such as deep breathing exercises, meditation, yoga, or engaging in activities that help you unwind and relieve stress. Find what works best for you and incorporate it into your daily or weekly routine.
  4. Foster Social Connections: Nurture meaningful relationships and build a support network. Connect with family, friends, or join communities and groups that share your interests. Engaging in positive social interactions, expressing emotions, and seeking support when needed contribute to your overall mental well-being.
  5. Continuously Learn and Challenge Your Mind: Engage in activities that stimulate your brain and promote cognitive function. Read books, solve puzzles, learn new skills, or enroll in courses that interest you. Engaging in lifelong learning not only enhances your knowledge but also keeps your mind sharp and adaptable.

Final Remarks

Mental fitness is often misunderstood as related to mental illness. That cannot be further from the truth.

We are all in need of mental toughness and mental fitness training from time to time because our lifestyles are geared towards giving us increased levels of anxiety, stress, depression et cetera.

Given such circumstances, it is always better to be prepared for whatever life may throw at you.

We take care of our physical health to prevent the onset of disease; it is equally important to realize the important role that mental fitness performs in preventing mental health issues, in particular, and, in general, increasing mental resiliency, cognitive competence, and defusing stress.

Frequently Asked Questions

What is the most effective mental exercise?

One of the most effective mental exercises is meditation. Regular meditation practice has been shown to reduce stress, improve focus and attention, promote emotional well-being, and cultivate a sense of inner calm and clarity.

What are the 4 pillars of mental fitness?

The four pillars of mental fitness encompass various aspects of well-being and include physical activity, nutrition, sleep, and stress management. Engaging in regular exercise, maintaining a healthy diet, prioritizing quality sleep, and adopting effective stress management techniques collectively contribute to building and maintaining optimal mental fitness.