Focusing on What You Can Control

This may not seem like a habit at first glance, yet it truly is. Our instinct often leads us to fixate on elements beyond our control—politics, disasters, traffic jams, and others' reactions.

As the Stoic philosopher Epictetus wisely stated:

“Some things are in our control and others not. Things in our control are opinion, pursuit, desire, aversion, and, in a word, whatever our actions. Things not in our control are body, property, reputation, command, and, in one word, whatever are not our actions.”

As you navigate life, remind yourself, “I can't control this situation,” whenever faced with challenges. Instead, channel your energy toward what you can influence.

For instance, if you find yourself in a company facing financial difficulties, concentrate on enhancing your skill set, nurturing your professional network, and preparing for job interviews. Similarly, if you're a business owner anxious about an economic downturn, focus on innovating products or services that are cost-effective and yield better profit margins.

Keep in mind that most of our stressors originate in our minds, as we often give undue importance to external events. It's simply not worth the mental strain.

Mindfulness and Meditation

Scientific studies reveal that mindfulness practices can reduce the size of the amygdala, which is prone to enlargement due to stress. Meditation also influences the cingulate cortex, integral to our emotional and behavioral responses. This cortex is part of the brain's default mode network, which activates when our thoughts wander.

By practicing meditation, you gain greater control over your thoughts—a significant advantage. Starting a journaling habit can also help clarify your thoughts and prevent you from getting caught in negative cycles that hinder your happiness.

Furthermore, it's crucial to recognize that many of our worries are self-created. Consider what occupies your mind during mundane activities, like brushing your teeth or cooking. Many find themselves preoccupied with thoughts, unable to be present. While some daydreaming may spur creativity, excessive rumination is often counterproductive.

Those who frequently drift into thought may find themselves stuck in the past, lamenting missed opportunities, or fixated on future anxieties. Regular meditation can ground you in the present moment, fostering a sense of peace.

Meditation can be as simple as taking five slow, deep breaths for one minute, which calms the mind and enhances your awareness.

Daily Exercise for Brain Health

Research indicates that combining exercise with meditation boosts your brain's plasticity, leading to positive rewiring. Maintaining a consistent exercise regimen while learning new skills can significantly enhance your cognitive development.

In his book Spark: The Revolutionary New Science of Exercise and the Brain, physician John Ratey emphasizes the connection between physical activity and mental well-being:

“Getting older is unavoidable, but falling apart is not… Our genes are coded for activity, and our brains are designed to direct it. Without this activity, we disrupt a delicate biological balance that has evolved over millennia.”

Consider how our ancestors lived: they were hunters and gatherers, constantly moving and occasionally sprinting when necessary. Ratey suggests that we can benefit from a similar rhythm in our exercise routines—regular walks, runs a few times a week, and occasional sprints.

Physical activity also boosts our mood. Reflect on a time when you finished a great workout—chances are you felt invigorated and elevated. This is due to the release of dopamine, often called the “happy hormone.”