The secret of becoming mentally strong

Morning ☕️

This is the mindful minute: your mental health cheat sheet.​The email that gives you the same feeling as when you put your hand out the car window and do that little wavey-dolphin motion.

Welcome to the 608 new subscribers who joined last week.

What you'll learn in < 60 seconds today 👇

  • How expectations make us unhappy

  • Feel 10x better immediately

  • The 4 things we are motivated by

  • Are your friends helping or hurting you?

💡Resources we love this week

5 Ways to feel 10x better immediately

​Most people want flashy solutions, quick results, and all while giving minimum effort.​However, that's not reality.​The magic recipe? Intention + patience + a plan.

Here are 5 ways to feel 10x better, that are within your control:​

🚰 Stay hydrated: Water improves cognition and mood

😴 Improve your sleep: To have more energy + less crashing

🍷 Ditch the alcohol: It's a depressant and a stimulant

🧠 Improve your mental health: Start writing daily

🥑 Simplify your food: Keep meals to 5 ingredients or less​​There's no need to reinvent the wheel. These tried and tested methods are well-known because they WORK!

😂 MOW (Meme of the week)

Motivation: The Big 4 Universal Needs

​Psychological research indicates that there are four universal needs that transcend cultures and history, motivating humans in general to do what it takes to satisfy them.

Whether for yourself or those you lead, this set of universal needs is a useful checklist for evaluating overall life and job satisfaction:

  • Contribution or Calling - Our life has meaning or purpose. What we do is productive and purposeful.​

  • Choice or Control - We have a level of autonomy over what we do and how we do it.​

  • Competence or Capability - We do a good job at what is important to us, and have opportunities to grow more effective.​

  • Connection or Community - We have a set of people who like and respect us; a group we consider our tribe.

In order to flourish, it is worth asking, at least on occasion, how the Big 4 relate to your current situation, and where changes need to be made.​

😂 MOW (Meme of the week)

🗳 Post of the week​

🤏 A Tiny Thought 

"The tighter you hold the less you control."- Rachel Wolchin

That's a wrap for today. Thanks for reading!

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Sent with ❤️ from Ollie Health®, Cape Town, 8005