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The MIND Fundamentals: The Key to Overcoming Hustle Culture

Caring for your mental health is essential to overall well-being, and it requires a balance of self-care practices and lifestyle habits to maintain. Self-care can feel mundane and unattainable, especially for high-achievers, but stick with me!

The MIND Fundamentals is an approach that I developed, focusing on seven key evidenced-based areas for optimizing mental health: Movement, Intention, Nourishment, Deep Connection, Fresh Air, Unplugging, and Learning. Put the acronym together, and it’s no accident that it spells MINDFUL.  When each of these habits is practiced on purpose every day in small increments, even the busiest professional becomes: 

  1. More attuned to their body through the mind body connection

  2. Better able to read their intuition and trust their gut 

  3. Better able to communicate their wants and needs due to a deeper emotional understanding of self 

  4. Better able to manage stress through nervous system regulation, recognition of physical symptoms, and healthy self soothing techniques

  5. Better able to lead and guide those they care about as they model HEALTHY habits instead of the unhelpful ones they likely learned on their path to success

A photo of a hand holding a printout with the words “BALANCE” and “BURNOUT” beside checkboxes. There’s a big red check in the “BALANCE” checkbox.

You need to foster a good work-life balance to keep burnout at bay.

In this article, we’ll explore each of these areas in more detail to understand how they can contribute to a happier, healthier life.

Spoiler alert: I know that your to-do list is already PACKED. Please note that these are not intended to INCREASE that list, rather finding ways of tiny intentional practices of them throughout your day will actually help you increase energy and focus. This is not unattainable and out of reach.

The MIND Fundamentals Framework

  1. Movement: Movement is a fundamental part of maintaining good mental health. Regular physical activity can increase endorphins, reduce stress, and improve mood. TIP: Find an exercise routine that works for you, such as walking, yoga, dancing, stretching, swimming, or strength training (weightlifting), and make it a regular part of your day. Even small amounts of activity can have significant impacts on mental health.

  1. Intention: Setting an intention for your day or week can help bring focus and direction to your life by allowing you to first, see the big picture, and then implement small habits in alignment with that bigger picture. Intention gives you a sense of purpose and direction, helping you to navigate life’s challenges more smoothly. TIP: Set small, achievable goals each day, and track your progress to stay motivated. Try journaling, practicing gratitude, affirmations, or visualizations.

  1. Nourishment: Nourishment is all about what we’re fueling our bodies with. It’s so important that we fuel our brains and bodies with things that promote overall well-being. Incorporating hobbies and rest into your daily life is important fuel for your body and mind to continue operating at a high capacity. In addition to that, 95% of your body’s serotonin is produced in your gut, proving what you eat really matters for mood, focus, and energy TIP: Make an effort to eat a balanced diet, stay hydrated, and incorporate regular breaks throughout your day to support mental health and overall well-being.

  1. Deep Connection: Human beings are social creatures, and having meaningful connections can have a profound impact on mental health. Deep connection through relationships with others fosters values, vulnerability, authenticity, intimacy, and emotional mastery. TIP: Schedule time to catch up with friends and family, join a club or group that interests you, or volunteer with a community organization. Cultivating deep connections can help foster resilience, reduce feelings of loneliness, and contribute to a more fulfilling life. Opt for FaceTime instead of texting, be the first to reach out to someone when you think of them, or try opening up to a friend about something on your mind. 

  1. Fresh Air: According to the EPA, the average American spends 93% of their time indoors. Getting outside and breathing in fresh air can provide numerous mental health benefits, including increased serotonin levels, speedier healing, lowered heart rate, improved digestion, decreased stress, improved focus, and more. TIP: Take regular breaks throughout the day to step outside, go for a walk, or spend time in nature. Even if it’s just for a few minutes, being outside can help to reset and refresh your mind (17 minutes per day is recommended for optimization).

  1. Unplugging: In the digital age, we are constantly connected to our devices and social media. While technology has its advantages, it can also contribute to stress, anxiety, and reduced productivity. Unplugging regularly can improve sleep hygiene and decrease mental health symptoms resulting in prolonged screentime. TIP: Take regular breaks from your phone, computer, and TV to give your mind a break from constant stimulation. Create tech-free zones or times throughout your day, especially during meals, before bedtime, or while spending time with friends and family.

  1. Learning: Learning is a fundamental part of personal growth and development and can help improve mental health through improved neuroplasticity, improved distress tolerance, and improved sleep. TIP: Whether it’s learning a new skill, taking a master class, or reading a book, continuous learning can help to keep the brain active and engaged. It can also foster a sense of accomplishment and help to boost self-esteem.


The MIND Fundamentals provide a framework for optimizing mental health by focusing on seven key areas: Movement, Intention, Nourishment, Deep Connection, Fresh Air, Unplugging, and Learning. 

By incorporating these practices into your daily life, you can promote overall well-being and build resilience to manage life’s challenges more easily. 

By investing in your mental health, you take steps towards living the happy and fulfilling life you’re meant to live, optimizing performance and productivity along the way.

If you want to know more about the MIND Fundamentals and working them into your daily life (and business), reach out to me, I would love to help!

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