To ensure changes stick, aim to implement only two small new things at a time, as introducing too many changes can overload your system and prevent adaptation. This strategy helps your brain make positive changes effectively.
To shift from immediate stress (amygdala) to strategic thinking (prefrontal cortex), define a “MOST” goal that is Motivating, Objective, Small, and Timely, aiming to achieve it within two to three months. This reframes your inner dialogue from “what’s the matter with me?” to “what matters most to me?”
Once you have your MOST goal, create a backwards plan by writing your goal and target date at the top, today’s date at the bottom, and then listing all necessary steps in reverse order to visualize your path from present to goal. Display this plan where you can see it daily to maintain focus and motivation.
Dismantle the idea of “toxic resilience” (mind-over-matter, productivity at all costs) and instead cultivate true resilience by honoring your boundaries, understanding your human limitations for rest and recovery, and celebrating your ability to say no. This allows you to adapt and grow without sacrificing mental health.
Establish clear boundaries with your digital devices to find quiet in a noisy world, as constant news consumption and scrolling directly impact brain chemistry and trigger your stress response. Reconsider your relationship with technology to prevent it from controlling you.
To improve sleep and reduce morning stress, remove your phone from your nightstand and delay checking it immediately upon waking. Give yourself a buffer to acclimate to the day before engaging with digital devices, which can prime your brain for stress.
Set your phone to grayscale (black and white) during periods of focus, concentration, or at night, as this makes scrolling less enticing and decreases screen time and reliance on devices. This helps decrease the “hook” of technology and aids in finding quiet.
To avoid staying up late scrolling or consuming media to reclaim “me time,” put your phone away early in the evening and keep it out of sight. This helps you get to bed closer to the “golden hour” for sleep (10-11 PM) for deeper, more restorative rest.
Counter the myth of multitasking by practicing monotasking, which involves focusing on one thing at a time, to preserve your prefrontal cortex and decrease stress. Implement this using time blocking, dedicating specific periods (e.g., 5-10 minutes initially, increasing to 45-50 minutes) to a single task.
Incorporate short, incremental breaks (e.g., 2-5 minutes between tasks, or 10 minutes throughout the day) into your routine, as these are a biological necessity for your brain. Breaks improve cognition, engagement, focus, and are crucial for new learning by allowing for neural consolidation.
During breaks, engage in activities like getting up, moving, deep breathing, stretching, or bothering a cat, as these are more restorative than constant digital scrolling. Intentionally vary your breaks to include physical movement and mindful moments, such as the “breath-feet-posture” triad.
Practice the “Stop, Breathe, Be” three-second brain reset frequently throughout your day, such as before entering a room or joining a virtual meeting. This technique uses your breath to recalibrate your brain away from maladaptive stress, shifting you from anxious future-worry to present moment awareness.
When feeling anxious, switch from shallow, quick breathing to deep belly breathing, allowing your belly to rise and fall. This action helps to dial down the sympathetic “fight or flight” system and activate the parasympathetic “rest and digest” system, modulating your stress response.
Practice self-compassion and be kind to yourself, especially when starting something new, to decrease the volume of your inner critic. Self-compassion scientifically reduces amygdala activity, helping you move forward without being held back by self-berating thoughts.
Improve your mood and sense of well-being by practicing daily gratitude: write down five things you are grateful for and why. Studies show this has a demonstrated positive effect on mood and can decrease depression over 30, 60, and 90 days.
For processing traumatic events (small or large ‘T’ trauma), engage in therapeutic writing for four consecutive days, 20-25 minutes each day, using pen and paper. This process can help iron out negative emotions and has been shown to be effective in many populations.
To rewire your brain and build new habits, commit to doing something a little bit every day, even if it’s a small action like a 20-minute walk instead of social media scrolling. Consistency over time (approximately eight weeks) increases your sense of agency and silences your inner critic.
If experiencing physical manifestations of stress like headaches, nausea, or palpitations, consult your doctor to rule out any underlying organic medical conditions, as stress is often a diagnosis of exclusion. This ensures that physical ailments are not something organically happening in your body.
Educate yourself on the science of stress and how it affects your brain and body, as understanding these mechanisms can empower you to find effective ways to manage your stress struggle. This knowledge allows you to apply techniques based on biological principles.
Utilize exercise as a powerful tool to get out of your head and into your body, fostering the mind-body connection and helping to manage stress. Pushing yourself a little bit during exercise can also build a sense of power and accomplishment.
Explore specific foods or eating patterns that can help modulate stress by supporting the gut-brain connection, which plays a significant role in mood regulation and overall well-being. Your gut has more serotonin receptors than your brain and influences your psychobiome.