Like physical endurance, mental endurance also needs to be trained. It takes effort to learn how to strengthen the mind, improve concentration and remain calm. However, you can acquire the basic skills necessary to keep your mind strong.
Step
Part 1 of 3: Strengthening the Mind
Step 1. Read everything
Recent research has shown that people who like to read novels are more likely to empathize with others. This is a trait of a strong and broad mind.
- You don't have to read Ulysses right away if you want to increase your mental strength. In fact, trying to read something that is too difficult will make you dislike reading. Instead, try reading what you enjoy. Western stories, romance novels and long story magazines are good topics to read.
- Try replacing an hour of television each afternoon with reading. Take the time that would normally be spent chatting with friends or watching television by reading a good book.
- Have a library card and get free entertainment from nearby libraries. Try reading a new book every two weeks.
Step 2. Try to learn something new every week
Have you ever felt that every day feels the same? As we age, our mental pathways become more and more formed. When we were kids, each summer day seemed like it never ended. However, that time passes faster with age. To build mental strength, new neural pathways must be continually built by learning something new.
- The more regularly you learn a new skill or lesson, the stronger your mind will become. Try to learn something new every week, then keep improving on it. Increase mental strength gradually.
- wikiHow is a great resource for learning new things. Learn how to play chess, change the oil, or play the guitar.
Step 3. Socialize more often
Being "smart in theory" is important, but it's also important to understand how things happen in the real world. Intelligence and social skills are an important part of mental health and happiness. If you can't have a conversation, develop social skills along with developing mental health skills.
- Have complex conversations instead of gossiping. Talk about something important or something that is being studied. Try joining a reading group in your local area.
- Try meeting different people. While at school, don't stick to one social group, try to get along with others. If you are an adult, try meeting people who are in a different economy than yours, for example with plumbers and doctors.
Step 4. Test yourself
Try something you're not sure you can do. Aim not only to learn guitar, but also to learn how to strum fast solos from note to note. Aim to not only play chess, but also learn how to start the game and play like a grandmaster. Keep doing a task until you find yourself in a difficult situation.
- Video games have both positive and negative aspects when it comes to building mental strength. Some studies show that video games can develop problem-solving skills, motor skills, logistics, and analysis. Other studies have shown the negative impact of violence and social isolation associated with video games, reducing moral sensitivity and attention span.
- Provide yourself with complex entertainment, and avoid content intended to attract attention. If you've ever seen a lengthy newsletter and thought, "Oh my God, that's so long!", maybe it's time to avoid it a bit. Reading Badass or watching videos of funny mistakes is like eating three Skittles at lunch. Reading a book or watching a documentary is like eating a heavy meal.
Step 5. Exercise the mind regularly
You can't build muscle by eating cookies for three whole weeks before starting to lift weights at the gym. Nor will you be able to gain mental strength simply by avoiding every job before starting to focus on every moment. Training the brain consistently is more important than the intensity of the exercise itself.
Even playing a crossword puzzle or sudoku every day can reduce your risk of losing mental awareness as you get older, while your verbal fluency improves
Part 2 of 3: Improve Concentration
Step 1. Do one thing at a time
Dividing attention to various tasks can reduce the quality of concentration given to each task. Recent social and psychological research has shown that chronic multi-tasking in a variety of interactive media makes us worse students or workers, and less efficient students.
- Start prioritizing the most important things you have to do each day. Just focus on that. Make a to-do list to start the day and work on it.
- Finish one thing before starting another. Even if you find the job challenging, keep trying until you're done. Switching between tasks is often more difficult than finishing something that was started.
Step 2. Have short but frequent breaks
Recent research shows that taking a break of about five minutes every hour can result in more efficiency than a long break in the middle of the day. Allowing your brain to rest and refresh gives you the best chance to stay mentally strong in the face of a tough job.
Step 3. Get rid of distractions
For many people, the sound of a radio announcer's chatter or the sound of television is part of the distraction that occurs almost every minute. If you have a lot of white noise and static, try replacing it with soft, soothing music. Instead of trying to entertain yourself at work, allow yourself to focus on just one thing.
- Focusing on the task at hand can make you complete the task faster. If you try to watch shows at the same time, the task will take longer to complete.
- Do you want to completely eliminate distractions? Leave the Internet. When you're trying to study but Facebook is just a tap away, you'll be tempted to mess things up. Use a web or site blocker if you can't stay away from them.
Step 4. Focus on the thing at hand
It may sound simple, but it's the perfect way to get the focus back on the task. When your mind is wandering, remind yourself to "Focus here." Don't think about things like what to eat for lunch, what to do in the evening, or what to expect on the weekend. Focus on what is being done and do the work that is being done.
Try using a spell, if you don't like "Focus here now". Choose a password or key from what is being worked on. If you're working on a math assignment, say "math" or other related vocabulary. When your mind wanders, repeat the keyword until you can refocus
Part 3 of 3: Calming the Mind
Step 1. Be optimistic
Rest assured that you will complete each job well. Having a good attitude will ensure that your mind is focused in the right place, and away from negative thoughts that can make you sad. Emotional support and strength begins.
Practice visualization to help positive thoughts. Try closing your eyes and "seeing" yourself doing the job. Either way, try to imagine yourself doing the task properly and thoroughly
Step 2. Get rid of useless thoughts
To stay calm and positive, try to get rid of useless thoughts and concerns controlled by the ego. Focus on what's most important. Does the clothes you wear matter? Is where to eat dinner or what to do this weekend really important for you and your mental health? Probably not.
Stop comparing yourself to others. Doing something better than someone else or to beat someone else is not considered good. Improving self-ability is considered good. Focus on improving yourself, not on winning the competition
Step 3. Think of the good intentions of the other person
Don't look for something to make you angry or upset. Value things for what they are and don't overestimate your interactions. Your boss may not choose and punish you irrationally. Your friends may not spread rumors about you behind your back. Stay strong and confident. You can do it.
Stay away from other people's business as far as possible. Don't spread gossip or be a harbinger of gossip stories. Focus on yourself
Step 4. Meditate
Taking time out of your day to slow down and focus your thoughts can help you build a strong and calm mind. Meditation doesn't have to be a strange or mystical experience. Find a quiet place and sit for 15-45 minutes each day. Just that.
- Sit comfortably and focus on breathing. Feel it as the breath enters and fills the body. Feel it as the breath leaves the body and enters the world.
- Know when thoughts come and don't pay attention to them. Let the thought happen. Stay away from those thoughts. Focus on breathing.
Step 5. Listen to baroque music
Recent research has shown that baroque music has a powerful ability to create a state of full, focused concentration by setting up an alpha brain state in the mind. It can help you encourage vocabulary learning, remembering facts or reading.
Choose some good baroque music and make it a habit to listen to it in your spare time, while working or studying
Step 6. Do physical and mental exercise
Exercising can release endorphins in the brain that help calm and strengthen the brain. Exercising for 30 minutes a few days will help you feel calmer and mentally stronger. What's more, one type of exercise, namely yoga, can help keep the mind calm and can significantly increase mental resilience.
