Disclaimer: This article was originally published on Tractable AI website on 13 June 2024.

Take command of your mental health in a demanding and ever-changing environment 

Over three years ago, I was employed at a consulting firm, dedicating long hours to providing top-tier services to major international clients. The projects were stimulating, offering numerous learning and growth opportunities. However, something felt off. I felt my control over my professional life was limited, and this lack of control negatively affected my personal life.

Around this time, an AI startup offered me a job opportunity. I saw this as a chance not only to advance professionally but to regain control over all aspects of my life. That's why I decided to join Tractable.

Starting a new job meant two things to me. First was proving my worth to new colleagues. As someone who has always been a top performer, giving anything less than 100% in any role was out of the question for me. Secondly, starting a new job was an opportunity to establish ways of working the way I wanted. Starting fresh allows me to create expectations and set boundaries—a practice I believe everyone should adopt at work. It's more challenging if you've let others assume you are available 24/7 and worked that way for a while, but that doesn't mean you can't change this expectation. Everything is within your grasp; it just takes a bit of courage and assertiveness.

That was a trigger or maybe I should enable myself to make my mental health a real top priority. So let’s now move to the topic of how to fix your mental health.

I view mental health as encompassing three areas: health, mind, and passion. Achieving balance and fulfilment across these areas ensures my well-being and makes me feel good.

HEALTH

It's difficult to maintain mental balance if you're in pain or unwell. Any symptom you experience is a message from your body.

My approach to health includes several supportive systems:

Regular medical check-ups.

I plan my medical visits at the beginning of the year, deciding in which month they should occur, and schedule them the month prior. This system keeps me on track, avoiding procrastination that might arise from a lack of symptoms.

This way from January I built expectations on what I need to do when. Before, I was simply procrastinating on some visits hoping that no symptoms means everything is alright.

Regular meal times,

I adhere to an 8-hour eating window and make exceptions only for special occasions. I plan my meals in my calendar to ensure I eat properly and decide on my breakfast the night before, freeing my morning from trivial decisions.

Exercises or other ways of keeping me moving.

I exercise every morning, a habit that I've established to ensure consistency. I often listen to my favorite podcasts while exercising or during jogs, which serves as both a reward and motivation. I’m also a big fan of walking calls and try to incorporate them into my work life. As a dog owner, I need to ensure a routine for my Vizsla, who apparently has a clock in his head and every day at noon comes to my desk as he knows this is a walk time. This  hour is reserved for my walk and not Zoom calls, but I’m available on my mobile in case of urgent topics.

MIND

For mental well-being, I've implemented several small, impactful practices. Here are a few that offer the best effort-to-value ratio:

Positive thinking, possibility mindset or problem mindset?

I'm a proponent of positive thinking because I believe in the energy it attracts. However, I recognize that not everyone may be comfortable with this concept, so I prefer to focus on what I call a "possibility mindset." This approach involves viewing situations with an open mind and actively seeking solutions instead of getting bogged down in problems. It promotes adaptability and proactivity, allowing us to embrace various opportunities and potential solutions without being deterred by challenges. By not dwelling on uncontrollable factors and quickly shifting from recognizing to solving problems, this mindset helps maintain focus on productive outcomes.

Evening routine as a first step to a powerful morning.

My morning routine wouldn't be successful without my evening preparations. Key to this is automating the next morning: plan it the night before to streamline your day. If you're planning to exercise, set out your clothes in advance. Place your alarm in another room to ensure you get up when it rings. Decide on your breakfast and plan your essential tasks for the next day to maximize efficiency. Additionally, follow the 3-2-1 rule: no food 3 hours before bed, no drinks 2 hours before, and no blue light 1 hour before. This helps ensure a restful, uninterrupted sleep.

Powerful morning is my caffeine dose for the day.

I don't drink coffee and never have, but I still maintain enough energy throughout the day, thanks to my morning routine. Key elements include waking when the alarm rings, starting with mindfulness—meditate, journal, or simply breathe deeply for five minutes to appreciate the moment. Ensure exposure to sunlight before screen light, even if it's just a quick glance outside for a couple of minutes. Incorporate physical activity, whether it's a workout, walk, or stretching. Lastly, drink a glass of water first thing and, if you drink coffee, wait 60-90 minutes after waking to have it. These steps help set a positive tone for the day.

Many might think they don't have time for a morning routine, but it can be efficiently done in just 20 minutes: 10 minutes for exercise, 5 for mindfulness, and a quick glass of water. By skipping the snooze button, which typically takes up 1-2 minutes, you can easily fit this routine into your morning.

Prioritizing yourself and health selfishness.

In a demanding work environment, it's essential to learn to say 'NO', set clear boundaries, and prioritize your own needs over others'. This isn't about being selfish in a negative sense but about taking care of yourself because if you don't, no one else will. Each time you say 'NO', you're actually saying 'YES' to things that are more important to you. It's about being strategic with your time and energy, not about rejecting others but ensuring you focus on what truly matters.

When setting boundaries, it's crucial to define your non-negotiables such as specific working hours, designated times for meals and exercise, and rules for business travel. These should be personal choices that align with your needs. But, it's important to communicate these boundaries clearly because unspoken boundaries are often unrecognized. At Tractable, I successfully implemented such practices, although it might be more difficult to do so in a traditional consulting environment. Deciding to set and communicate these boundaries is a key decision in shaping your career path and ensuring your personal and professional life align with your values.

Beware of what you consume.

On average, we consume 12 hours of information daily (around 100,000 words read or heard) and our brain processes 74GB of data every day. Those numbers are mind-blowing. So be very mindful of what you read, listen to, and watch. Read a book instead of news on your mobile. Listen to a podcast instead of scrolling social media. Watch a documentary instead of another TV series. I would also advise you to remove phones from your bedroom, regularly mute notifications, and have digital detox hours or days.

PASSION

A life devoid of passion can never be fully satisfying. Whether it's your job or hobbies, it's crucial to engage in activities that ignite your enthusiasm.

Make passion a part of your work.

At work, ensure you're engaged in at least one project or area that sparks your passion. Whether it’s volunteering for initiatives that interest you, joining groups that organize events, or introducing new ideas and starting projects, make your mark. In the startup world, and particularly at Tractable, this proactive approach is encouraged. Always stay open to new opportunities—often, the best moments in our lives come unexpectedly!

Set up your personal development plan.

I believe in self-development and shaping your own career. While managers and training programs can provide support, ultimately, only you know what you truly want and can take the best care of your development. Be proactive rather than waiting for opportunities to come to you. Reflect on your goals and, if needed, seek guidance from a mentor or coach. Develop a personal plan and discuss it with your manager to get support within your company. If the support isn't there, it may be a sign that your aspirations won't be met in that environment.

Make room for hobbies and education.

Beyond work, it's crucial to balance your passions with hobbies and interests. Plan time for activities you enjoy, whether alone or with friends and family, creating a world separate from your professional life that fuels your purpose. I've always valued education as a component of personal passion. Continuously learn new skills, such as a foreign language, a sport, or art classes. Stay open to new experiences and embrace opportunities to grow.

Closing remarks

So what’s in it for you? I’m not saying you should copy-paste all that I mentioned here. I imagine everyone has their own routines, duties, and ways of living. But you should look at your life as a set of systems you can build to support areas of your mental health. Remember to take small actions, but be persistent and progress every day and make it achievable - to ensure you feel motivated. As James Clear says, if you are 1% better each day, you will become 37x better by the end of the year. And never skip twice - this is especially important while building habits and routines. But if you aim for a miracle, you set yourself up for failure.

Additional resources:

• If you are looking for more tips and inspiration, join my free weekly newsletter, where I share new content each Saturday that can help you create your ideal life and take control over your career.
• If you want to form habits but don’t know how, read ‘Atomic Habits’ by James Clear.
• If you want to challenge yourself and build mental toughness, do the 75 Hard challenge or the Live Hard Challenge by Andy Frisella.