by Tess Brouwer, Positive Psychology Practitioner & Chief Energy Officer, Awake Academy.
We spend so much time building our bodies, our homes, and our wardrobes, but what about the most powerful muscle we have? Our mind.
Mental fitness is not about being perfect or relentlessly positive. It is about creating daily rituals that strengthen calm, focus, and emotional resilience, no matter what life throws your way. Think of it as the ultimate self-care practice for the modern age.
Here are five simple, science-backed ways to train your mind and nurture your inner world
1. Change your brain, change your world
We have between 6,000 and 70,000 thoughts each day, and around 95 percent of them repeat on a loop. About 75 percent are negative because fear keeps us alive. The challenge is retraining our brain to see happiness. The key to mental strength is learning to direct those thoughts with intention.
Ask yourself, what am I feeding my mind? Swap doom scrolling and overworking for mindful moments like a podcast that uplifts, time in nature, or a conversation that nourishes. Every small choice rewires the brain through neuroplasticity, proving we really can change our world from within.
2. Speak to yourself like someone you love
The most important conversation you will ever have is the one with the person in the mirror. We would never talk to a friend the way we sometimes talk to ourselves, yet our inner dialogue shapes confidence, motivation, and mood. Research in positive psychology shows that self-compassion is one of the strongest predictors of wellbeing.
Try starting your morning with an “I am” statement. I am calm. I am strong. I am energised. These small affirmations train your inner coach and quiet your inner critic.
3. Feel it to heal it
Our emotions are energy in motion. Neuroscience tells us that a feeling lasts just 90 seconds in the body unless we keep replaying it in our mind. Anything beyond that is the story we wrap around it.
The next time frustration or sadness hits, pause. Breathe. Move. Journal. Let it pass through rather than pushing it down. Let it out, do not take it out. When we allow emotions to flow, we free up energy for clarity, creativity, and joy, the real markers of a mentally fit life.
4. Protect your energy like it is currency
You cannot pour from an empty cup. Energy management is not indulgent; it is essential. Notice what fills you up and what drains you. Replace people pleasing and overcommitment with boundaries, rest, and play.
In workplaces, people with strong wellbeing are 37 percent more productive and stay longer in their roles. Your energy is your most valuable investment, so spend it wisely.
5. The power of a mini break
When life feels full, the best thing you can do is pause. Even a five-minute mental break, stepping outside for fresh air, lying on the floor, or making a cup of tea without your phone, gives your nervous system space to reset.
Studies show short micro breaks reduce fatigue, sharpen focus, and lift mood. They do not have to be grand escapes. Sometimes the smallest pauses create the biggest clarity. The point is not to disconnect from life, but to reconnect with yourself.
Need a proper reset? Book a mini break and make it a true disconnect. Turn on your out-of-office, let your circle know you are switching off, and stay away from emails, social media, and the news. A short, fully disconnected break does more for your wellbeing than a long one spent half online.
Photo by Vlada Karpovich
6. Choose presence over perfection
The most beautiful moments in life happen when we are truly there for them. Anxiety lives in the future, regret in the past, but peace lives in the present.
A simple mantra to anchor you: Be where your feet are. Whether you are cooking dinner, watching the sunset, or taking a slow morning walk, this awareness brings you back home to yourself.
Building mental fitness is not about doing more, it is about doing what matters. When you care for your inner world, every part of your outer world begins to glow a little brighter
How to eat.live.escape your way to a healthier mind
Eat: Sit in the sunshine, barefoot in the grass, and calm your nervous system so your body can eat in a relaxed state. Your digestion and your taste buds will thank you. Eating while watching the news or scrolling on social media is like dining with a sabre-tooth tiger chasing you.
Live: Life is found in the small glimmers of everyday moments. Do not wait for the holiday to live. Find joy in the simple things that boost happiness: a warm shower after a long day, the sound of laughter, a hug with someone you love, water gazing, collecting shells, clean fresh sheets, riding a bike, or eating outside. You never truly understand the meaning of a moment until it becomes a memory.
Escape: Give your brain mini escapes throughout the day. Close your eyes for five minutes at lunchtime and simply notice your breath. Watch your thoughts float by like clouds. You will return with a system reboot, clear, calm, and ready to book that next adventure.
About Tess
Tess Brouwer is a Positive Psychology Practitioner, mother of four, and Chief Energy Officer of Awake Academy. She helps individuals and organisations build emotional fitness and sustainable wellbeing. Follow her on Instagram @tesscbrouwer and @awake_academy.
by Tess Brouwer, Positive Psychology Practitioner & Chief Energy Officer, Awake Academy.
We spend so much time building our bodies, our homes, and our wardrobes, but what about the most powerful muscle we have? Our mind.
Mental fitness is not about being perfect or relentlessly positive. It is about creating daily rituals that strengthen calm, focus, and emotional resilience, no matter what life throws your way. Think of it as the ultimate self-care practice for the modern age.
Here are five simple, science-backed ways to train your mind and nurture your inner world
1. Change your brain, change your world
We have between 6,000 and 70,000 thoughts each day, and around 95 percent of them repeat on a loop. About 75 percent are negative because fear keeps us alive. The challenge is retraining our brain to see happiness. The key to mental strength is learning to direct those thoughts with intention.
Ask yourself, what am I feeding my mind? Swap doom scrolling and overworking for mindful moments like a podcast that uplifts, time in nature, or a conversation that nourishes. Every small choice rewires the brain through neuroplasticity, proving we really can change our world from within.
2. Speak to yourself like someone you love
The most important conversation you will ever have is the one with the person in the mirror. We would never talk to a friend the way we sometimes talk to ourselves, yet our inner dialogue shapes confidence, motivation, and mood. Research in positive psychology shows that self-compassion is one of the strongest predictors of wellbeing.
Try starting your morning with an “I am” statement. I am calm. I am strong. I am energised. These small affirmations train your inner coach and quiet your inner critic.
3. Feel it to heal it
Our emotions are energy in motion. Neuroscience tells us that a feeling lasts just 90 seconds in the body unless we keep replaying it in our mind. Anything beyond that is the story we wrap around it.
The next time frustration or sadness hits, pause. Breathe. Move. Journal. Let it pass through rather than pushing it down. Let it out, do not take it out. When we allow emotions to flow, we free up energy for clarity, creativity, and joy, the real markers of a mentally fit life.
4. Protect your energy like it is currency
You cannot pour from an empty cup. Energy management is not indulgent; it is essential. Notice what fills you up and what drains you. Replace people pleasing and overcommitment with boundaries, rest, and play.
In workplaces, people with strong wellbeing are 37 percent more productive and stay longer in their roles. Your energy is your most valuable investment, so spend it wisely.
5. The power of a mini break
When life feels full, the best thing you can do is pause. Even a five-minute mental break, stepping outside for fresh air, lying on the floor, or making a cup of tea without your phone, gives your nervous system space to reset.
Studies show short micro breaks reduce fatigue, sharpen focus, and lift mood. They do not have to be grand escapes. Sometimes the smallest pauses create the biggest clarity. The point is not to disconnect from life, but to reconnect with yourself.
Need a proper reset? Book a mini break and make it a true disconnect. Turn on your out-of-office, let your circle know you are switching off, and stay away from emails, social media, and the news. A short, fully disconnected break does more for your wellbeing than a long one spent half online.
6. Choose presence over perfection
The most beautiful moments in life happen when we are truly there for them. Anxiety lives in the future, regret in the past, but peace lives in the present.
A simple mantra to anchor you: Be where your feet are. Whether you are cooking dinner, watching the sunset, or taking a slow morning walk, this awareness brings you back home to yourself.
Building mental fitness is not about doing more, it is about doing what matters. When you care for your inner world, every part of your outer world begins to glow a little brighter
How to eat.live.escape your way to a healthier mind
Eat: Sit in the sunshine, barefoot in the grass, and calm your nervous system so your body can eat in a relaxed state. Your digestion and your taste buds will thank you. Eating while watching the news or scrolling on social media is like dining with a sabre-tooth tiger chasing you.
Live: Life is found in the small glimmers of everyday moments. Do not wait for the holiday to live. Find joy in the simple things that boost happiness: a warm shower after a long day, the sound of laughter, a hug with someone you love, water gazing, collecting shells, clean fresh sheets, riding a bike, or eating outside. You never truly understand the meaning of a moment until it becomes a memory.
Escape: Give your brain mini escapes throughout the day. Close your eyes for five minutes at lunchtime and simply notice your breath. Watch your thoughts float by like clouds. You will return with a system reboot, clear, calm, and ready to book that next adventure.
About Tess
Tess Brouwer is a Positive Psychology Practitioner, mother of four, and Chief Energy Officer of Awake Academy. She helps individuals and organisations build emotional fitness and sustainable wellbeing. Follow her on Instagram @tesscbrouwer and @awake_academy.
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