Let's use all the tools in the toolbox
To achieve and maintain a constant state of Happiness, Enthusiasm, Resilience, and Optimism that will lead to high levels of mental wellness, we must do certain things daily to build the discipline to create habits long after motivation has left. Using all the tools in the toolbox is a great way to think of this and help us understand the tools we are not using that are needed. The hammer of a toolbox represents medication; this is a powerful tool, but to build a house all with a hammer is nearly impossible. The items below are all the tools we have in our toolbox that we must use, just like the hammer, to work away from mental illness and reach a state of mental wellness.
Daily Stress Management
-Common stressors for most: relationships, finances, work/school.
Daily Exercise
-Include a mix of cardio, strength, and flexibility 4-5 times a week.
Daily Whole-Food Nutrition
-Focus on high-fiber food, protein, water & whole-food
Substances/Activities Management
minimize or eliminate:
· Alcohol
· Marijuana
· Tobacco/Vape
· Caffeine
· Overuse of Vitamin/Minerals/Supplements
· Video Gaming
· Personal Internet Use
· More than 30 minutes a day of Social Media use
· More than 45 minutes of Smartphone use
· Porn
· Gambling
· Over shopping
· Workaholic- more than 48 hours per week
· Overachiever
Daily Sleep Hygiene
-consistency, duration, quality
Daily Social Connection
-To include a frequent mix of family, friends, romance, coworkers.
Daily Nature Exposure
-Daily 20 minutes of sun and frequent exposure to being outside, trees, plants, water, and forest.
Daily Spirituality Practices
-A mix of meditation, journaling, deep breathing or prayer.
Self-Esteem Management
-Minimize comparing yourself.
-Practice saying no,
-A frequent positive environment that includes people, work, activities, and what you listen to and watch.
Purpose Development
-You are not your spouse, your kids, or someone else your identity is separate from all that, and purpose has to come from within you:
o short-term/long-term goal,
o vision/value board