I'm a big believer in the idea that nothing just falls into place by accident.

Your mental health is the same.

To have a mind that is stable, healthy and in control takes work.

Sure you can let things go and you will think you are fine.

But soon enough our monkey minds will run in circles and we will think ourselves into corners.

The mind is a complex thing and our most powerful weapon and enemy.

If you lose control over it then it will run away and take the wheel.

Then it will drive itself.

Then the minds become your enemy.

The mind with all its complexity is still an organ.

Just like all the others in your body.

Therefore the health of your brain is directly tied to your overall health.

Get More Sleep

The lack of sleep has massive effects on your brain and productivity.

Sometimes I push myself hard when I'm working on projects.

This leads me to sometimes operate on only 3 or 4 hours of sleep a night.

This is sometimes necessary when I'm pushing for a deadline but it's not sustainable long term.

After working hard I usually make sure I catch up on my sleep.

Usually, I aim for getting 6 hours a night that works for me but most people need 7 or 8 to feel good.

The lack of sleep has a long list of side effects, for example, dumbing you down, low sex drive, depression, forgetfulness and bad skin.

Bottom line is you need your sleep to operate at your optimum levels.

Eat Better

The food you put is one of the most important things you do.

What you eat you become.

It's as simple as that.

Eat crap on a consistent basis and you will start seeing that crap in your mind and body.

If you want to test it try eating junk food for a week.

Do this test for breakfast, lunch, and dinner.

You will see your life start falling apart.

Make sure you eat real food to keep your mind clear and thoughts healthy.

Exercise More

When people are treated for depression one of the first things psychologists recommend is to get more exercise.

Exercising starts a biological cause and effect.

This results in many benefits, such as protecting against heart disease and diabetes, improving sleep, and lowering blood pressure.

High-intensity exercise releases the body's feel-good chemicals called endorphins.

These feel-good chemicals are what you feel after going for a 3-mile run or lifting weights.

Spend Time In Nature

Spending time in nature helps with mental health problems including anxiety and depression.

Spending time in a green space or bringing nature can benefit both your mental and physical wellbeing.

In Japan, they have a practice called “forest bathing”.

Forest Bathing is when Japanese people spend time in the forest or parks.

A study in Japan found that inhaling the forest air has dramatic positive effects on the human body and mind.

This is due to the oils, generally called phytoncide, found in wood and plants which trees emit to protect

themselves from germs and insects.

Forest air doesn’t just feel fresher and better.

Inhaling phytoncide seems to improve the immune system.

Start Having Fun In Life

Its import to have fun in life.

If you start buying into the negative self-talk that the mind dishes up sometimes then you can get trapped.

Many people get trapped so badly they think themselves into a depression.

I get it!

Sometimes life sucks and it feels like you have no way out of your current unhappy life.

But start making changes if that is you.

Start by finding a job that you enjoy.

Or even better start your own business.

Become truly independent and this will give you the space to enjoy every single day.

Start doing the things you enjoy.

For example, go for a hike or go surfing.

Whatever it is start doing those things and have fun.

The effects on your overall health will be massive.


There are a lot of debates about meditation.

People have different opinions about it.

Some think its the greatest thing in the world and some thinks it sucks.

The truth is somewhere in the middle.

Meditation has been around for thousands of years and Buddhists and Hindus have used it as a great tool to improve their quality of life.

There is a famous story about how the Samurai in Japan first came into contact with Buddhism and Zen meditation.

Before the Samurai was into Zen they saw something in the monks that impressed them.

They noticed that whenever the monks came under attack, they were calm, calculated and fearless in battle.

They started studying with the monks and adopted zen and meditation.

This lifted the mental powers of the Samurai to even higher levels.

The science on meditation is also very clear.

Studies have shown that just 20 min a day of meditation increases happiness, emotional stability and focus.

It lowered levels of anxiety, depression, blood pressure and stress.

There are different styles of meditation out there.

I am a big fan of traditional Zen meditation.

But the last few years I have transitioned using a guided meditation technology that has transformed my mental health.

It's a guided meditation that gets me into deep meditation a lot quicker than tradition meditation.

It works for me but its up to you to figure out what type of meditation works best for you.

Take Ice Baths

Taking a cold shower or an ice bath after an intense workout is becoming more popular among athletes looking for an extra performance edge, and it's no wonder why.

The feeling of taking a cold plunge can be intimidating, even painful depending on how long you stay in, but the benefits are immense.

Not only do they help restore muscles quickly by increasing circulation and reducing inflammation, but they may also improve your overall fitness level over time by enhancing subjects' ability to work harder without tapping out their energy stores sooner.

Furthermore, ice baths can increase antioxidant production which helps keep the body strong and healthy.

Ultimately, not everyone enjoys taking cold plunges, however when managed correctly and safely, the rewards of adding ice baths to your post-workout routine are undoubtedly significant.


Mental health is something that needs to be built and maintained.

You need to do the work and create a healthy mental environment.

The key to any of these mental health activities is that you actually do them and do them consistently.

Consistency is one of the most essential things in all areas of life.

So get started now!