Hey , hope it's been a good week.

Thanks to last week's feedback, I'm going to continue sending these on Friday.

Massive kudos if you shared your feedback last week, sadly I can't send different emails for each person.

Onto this week:

We've never talked about 'mental health' more.

Yet, according to the NHS, antidepressant use has never been higher, with over 14% of English people taking them last year.

So what's the problem?

Mental Health is the problem.

It's the wrong term.

(And talk is cheap).

Mental 'Health' is a diagnosis.

Determined, static.

Like having a broken bone.

Your brain's more like a muscle: trainable, flexible, varying in strength.

Mental 'fitness' is what we mean.

Because we train to be fit.

If we don't train (our brains), we are un-fit. No exceptions.

Now, you might be reading this and think:

-'But some people start off in a better place than others.'

-'Some people have depression running in the family.'

-'Some people have just had terrible things happen to them.'

All true. All valid.

But, ultimately, how are you going to continue that sentence?

Where does that thought lead you?

How long does that excuse (however true) last?

And so what?

In a worse place? All the more reason to train.

Two men are looking out from the same jail cell.

One sees the mud in front of them, the other sees the stars above.

You can choose what you aim at.

It's your life.

We're all going to die.

And at the end of it, what story do you want?

a) They just got by, but to be fair, they had a pretty tough life...

b) It's amazing that they were so successful/kind/happy/loved considering their circumstances.

We play video games with an underdog character all the time.

The limitations are the game.

So...

That's the why done.

Now the what.

What can you do about mental fitness?

a) Change your language.

b) Get fitter.

Your habit this week is simply to replace the word mental 'health' with mental 'fitness'. And live that truth.

It won't just help you, but those around you.

(And please correct them)

Sounds easy?

Don't worry - if you'd like more, here's a 1 min exercise you really ought to do.

Because mental fitness is not one thing.

So it's best to identify weaknesses and start there.

E.g. I'm a ultramarathon runner with weak calves.

No point me prioritising bench each gym session.

Best to do this with a pen and paper.

If you don't have one right now, set a calendar reminder to complete this later.

Try to avoid doing this on your phone/mac.

Self Score. Your Mental Fitness MOT.

Please rank these 10 statements to where you are this month.

1= Strongly disagree; 5 = Strongly agree.

1. Cognitive training:

I regularly challenge my brain with new learning (languages, skills, hobbies).

2. Mindfulness:

I take time to pause, reflect, and practice mindfulness/silence.

3. Physical activity:

I exercise regularly, with a mix of cardio and strength activities to support my body and mind.

4. Sleep:

I get a regular, quality ~8 hours sleep per night.

5. Nutrition:

I'm eating and drinking the right things to support my energy, focus and mental ability.

6. Inputs:

I feed my brain healthy and supportive content, rather than junk/negativity (social media, negative talk/news).

7. Social:

I maintain meaningful relationships and regular social contact.

8. Gratitude:

I seek out opportunities to think/document being grateful.

9. Purpose:

I've made efforts to define my values, purpose and mission so that I understand what I'm working towards.

10. Kindness:

I make a conscious effort to be kind to others, and generally give more than I take.

So.

On some paper, jot these down.

Add them up and work out a percentage out of 50.

FYI: I score 41 - so am on this journey with you!

Think of fitness as an old oak barrel of wooden slats.

Whichever slat is the shortest lets the water out.

Doesn't matter how good your nutrition is, you're not being social enough!

Your mental energy/positivity/mindset gushes from whatever's lowest.

Time to extend it back up champ!

Oh - lastly.

The reason you should write this on paper is so that:

a) You complete it without distraction

b) You can stick it up on your wall to remind yourself to do it.

You'd be amazed the difference that visual reminders have on you.

ie. Try resisting a chocolate bar when you can see it.

Take your score seriously, it's YOUR life. (Currently).

Train your mind like your body.

Let's see a stronger you next Friday.

James - humans BEING

Found this useful? Share it with a friend.

Or want to learn how to apply these tools to your own routines?

Chat with me here - no cost.

Exploration (30 min call)

Disclaimer: The information I share is for education and general interest only. It is not medical advice, diagnosis, treatment, or a substitute for professional care. Please do not start or stop any medication or supplement without guidance from a qualified health professional who knows your personal history.

The views expressed are my own, based on sources available at the time of writing. Logos, images, and short excerpts may appear for identification, critique, or educational purposes; all trademarks and copyrights remain with their owners. I aim to be accurate, and if you believe something here is incorrect, please let me know so I can review and, if needed, correct it.