Chapter 1: What proactive steps can we take for better mental health?
if we can apply these three action items, I think we can really start to get proactive with our mental health and really embody the sort of mental health action, this proactive action that I think can actually move the needle forward in regards to transforming our mental health. So let's discuss those three action items. First one being audit your information diet.
You have to audit your information diet. Your environment isn't just physical, it's digital, especially nowadays. So constant exposure to, you know, outrage bait or comparison driven social media or doom scrolling can absolutely keep your nervous system in a state of kind of a low level fight or flight. And we don't want that. That's bad for our mental health.
So the action item here, specifically what you can do once you know that you want to audit your information diet or what you consume, you want to go through your social media feed, all your feeds, all the apps, and unfollow or mute three accounts that consistently leave you feeling drained, anxious, or less than. So you have to do a full audit.
Okay, when you're scrolling on social media, whether you're on Twitter, Facebook, Snapchat, whatever it is, what accounts kind of leave you feeling worse than when you started? They leave you feeling drained and not energized. They leave you feeling anxious, not kind of at peace. They make you feel less than, not like a better human being.
Go through all those accounts and then go to all the apps that you spend the most time on and just unfollow or mute three accounts and then go from there. And then consistently, maybe week by week, month by month, you're just auditing your social media diet, your information diet, what you consume.
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Chapter 2: How can auditing your information diet improve mental health?
And maybe in six months time, your information diet is much better and it makes you feel much better. Because I'm never going to tell you just to completely go cold turkey and never use your phone ever again. That's a stupid kind of thing to say. But we can be more proactive about what we consume. We can be more deliberate about what we can consume. And now you have an actual action item.
Unfollow or mute three accounts that constantly leave you feeling drained, anxious, or less than. The reason why this is important is because you are protecting your cognitive bandwidth for things that actually deserve your attention.
Because if we're so distracted and everything's blah, blah, blah, blah, and our brain is going 1,000 miles an hour, when we actually sit down to do the thing that we say is important to us, we don't even have any cognitive bandwidth left because our attention is so skewed in 75 different directions because we're not being proactive about the things that we consume.
We're not being attentional about the things that we consume. And so that's number one. audit your information diet. And then we talked a little bit about movement, but number two, there's only three items because I want to keep it short and sweet so maybe that you actually implement these things. Number two is implement a movement minimum.
Physical activity is one of the most effective ways to regulate cortisol, which is a stress hormone, and boost endorphins. So the mistake most people make is setting the bar too high and then quitting. Like any habit, which I've talked about extensively on my habit masterclass, make your habits too small to fail. Make your habits too small to fail.
That is what basically it means to implement a movement minimum. So the action item is commit to one minute, two minutes, three minutes, four minutes, five minutes, 10 minutes of movement every morning, whether it's a brisk walk, stretching, or a quick body weight circuit. The reason why is because you're making the barrier to entry so low, making your habits too small to fail.
You prioritize the habit of showing up over the intensity of the workout. Like most people say they want to go to the gym three days a week for 60 minutes. That is a very high barrier to entry. That is intensity. That's like the most fittest people on the planet do that. Well, maybe you can get there and you certainly can. You certainly can be a person who shows up to the gym three times a week.
But you have to start very low. You have to start at the lowest possible bar because that's the step that you're actually gonna take. That's making your habits too small to fail. You are making the barrier to entry so low that you actually prioritize the habit of showing up rather than making it one workout every six months, right?
And so again, whether it's one minute, two minutes, three minutes, four minutes, five minutes, 10 minutes, doesn't matter. Commit to whatever you're gonna show up to every single day And do that movement every single morning. Five minute walk, one minute stretch routine, three minutes of meditation. You know, fucking walking up and down the street.
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