Chapter 5: Build mental capacity – more calmness, more direction

There is no healthy body without a healthy mind. Mental conditions such as anxiety and stress are widespread – and they affect not only your psyche, but also your physical health. Mental well-being does not happen by itself. It is nurtured by conscious choices and daily habits, and it is closely linked to the other pillars of your life. When you take care of your body, you strengthen your mind. And when your mind is thriving, your body functions better.

Try these habits every day this week:

1. 1-minute morning check-in (7–9 a.m.) Set a timer for 1 minute. Write 3 lines in your notebook:
• How am I feeling? (1 sentence)
• What is today's most important task? (one thing)
• What is the first small step? (specific action, 5–10 min)
2. 5-minute focus block (morning before lunch) Set a timer for 5 minutes.
• Close all tabs and put your phone in airplane mode.
• Just take the first small step from your check-in.
• Stop when the timer rings (even if you feel like continuing).
3. 10-minute "exhalation" (late afternoon/early evening) Choose one and stick to it all week:
• Walk for 10 minutes without your phone, or
• Breathe for 10 minutes: inhale for 4 seconds, exhale for 6 seconds (no breaks, use a timer).
4. 1 point of contact (optional, but recommended) Send one short message or call one person every day: "How are you? Thought of you." (Max. 2 minutes).

Mini-tracker (10 seconds every evening):

• 1-minute check-in: ✔/✖
• 5-minute focus block: ✔/✖
• 10-minute exhalation: ✔/✖
• Evening calm (0–3)

Are you halfway there? If you have been following your check-ins, focus blocks and exhalations, you have probably already noticed less "background noise" in your head.

Quick status:

• Did you get your check-in and focus block in?
• Did the exhalation give you peace?
• Does the evening feel a little easier?

If you want to build more mental capacity, choose one expert strategy to try for 3–7 days:

Expert strategies (choose 1–2 max)

1. Mindfulness/breathing (calms the nervous system) – 10 minutes/day
• Set a timer for 10 minutes.
• 4-6 breathing: in for 4 seconds → out for 6 seconds (through the nose).
• When your thoughts wander: note "thought" → return to your breathing.
• Best time: morning or 60–90 minutes before bedtime.
• Goal: lower internal tempo, easier falling asleep.
2. Gratitude practice (positive focus) – 3×30 seconds every evening
• Write down three specific events from the day and why they mattered (1 line each).
• End with: "What would I like to see more of tomorrow?"
• Goal: calmer evenings, less brooding, more energy the next day.
3. Relationships (deep bonds) – 15 min/day
• Choose one person/day (e.g. Christine, Nic or Mo).
• Spend 15 minutes uninterrupted: ask two open-ended questions ("What was most important today?" / "What are you hoping for this week?") and listen actively (no screens).
• Goal: less loneliness/anxiety, better mood the next day.
4. Purpose & meaning (direction) – 20 min, 2x/week
• Write down your current "North Star" in 1–2 sentences (what are you moving towards?).
• Note three micro-steps for next week (≤10 min each).
• Schedule one of them in your calendar before 12 noon tomorrow.
• Goal: more clarity, fewer "what now?" thoughts, one concrete step forward per day.

Quick check (10 sec/day):

• Did you carry out your chosen expert strategy? ✔/✖
• Evening calm (0–3)
• Did you do one small thing that pointed towards what matters to you? ✔/✖

• Difficult to focus? Start with just 3 minutes and build up.
• No time for 15-minute conversations? A short text or voice message works too.
• Unsure of your purpose? Think about what gives you energy or joy.

Avoid:

• Making it too complicated – simplicity wins.
• Skipping small habits; consistency is more important than perfection.