What is “mental fitness” and how does it support leadership development?
“Mental fitness” is your capacity to consistently handle the challenges in life and work with a calm, clear, positive mindset.
Given the fact that only 20% of teams and individuals currently achieve their full potential,* there is a clear opportunity available here for those seeking leadership growth.
Just like we visit the gym to ensure physical well-being and strength, and use free weights, for example, to strengthen biceps, activating and strengthening “sage” regions of the brain include medial pre-frontal cortex (MPFC) and anterior cingulate cortex (ACC) activates and strengthens areas of the brain associated with clear-headed thinking, focus, confidence, and integrated learning. The activated MPFC allows us to observe our own mind and thoughts, pause before acting, access intuition, soothe fear, empathize with self and others, and maintain calm in the face of challenge. The ACC is involved in the assessment, integration and management of emotion related to learning.
Mental fitness muscles don’t require a lot of time, but they do need consistent attention for brief periods of time as short as 2 minutes several times each day. Mental fitness tools, include measured deep breathing, mindfulness focus, meditation, affirmations, gratitude, personal game-playing, personal goal setting, reading, memory exercises and games, positive visualization, enjoyment of natural surroundings, exploration of new foods, sites, languages, places, or exploration of new paths (such as a new route to work). When used routinely, the data shows that these tools have a positive impact on how we think, act, and feel, heightening mastery and control over impulsive thoughts and behaviors, self-sabotage, stress, and burnout. They help break and transform damaging habits, thought patterns and behaviors that keep us stuck in unproductive cycles.
When automatic or habituated patterns of thinking, or self-talk no longer serve us, it’s time to rewire or reverse the neural pathways that don’t support clarity, focus, confidence, and calm. The result is invariably greater impact.
Here’s one example of a useful tool that helps “tame the inner critic” when the voice inside your head is judging you for imperfections or “failures”:
1. Notice and label self-critical thoughts as soon as you become aware of them. What exactly are they saying to you? Pause. Breathe deeply with 4 slow, deep breaths in and 4 slow, deep breaths out. Is this information useful and constructive – honoring you - or is it damaging? Is there a way for this information to be re-framed and re-directed so it can be useful? When information is simply harmful, let it go.
2. If needed write down critical thoughts especially when they are repeated. Consider why they arise and if they formerly served a purpose or became a habit.
3. Remind yourself that YOU are not your thoughts. Consider any insights obtained as gifts and opportunities.
4. Be gentle with yourself. Show yourself honor and compassion.
5. Distance yourself from damaging thoughts in the moment by engaging in other activities when necessary.
6. At the end of each day, document “accomplishments and key learnings.
7. Establish a daily mindfulness practice noticing and accepting what you are experiencing with curiosity, and without judgement, including triggers and attachments.
Want some support in building up mental fitness muscles? As a member of the “Positive Intelligence” coaching team, I have 5 complimentary Mental Fitness seats available NOW for anyone who’s interested in learning more about this practice for themselves and/ or their team or organization, and trying it out for two hours per week for 6 weeks. Please email me at laura@bydesigncoachingcenter.com to set up a quick discovery call and learn more!
*Shirzad Chamine, Positive Intelligence, (Austin, TX, Greenleaf, 2016).