Here are my 7 things I think are essential for keeping your brain/mind healthy.

1. Meditation

I use the app Stop. Breath. (Since then I’ve also vibe-coded my own app with Claude and used Fitbit’s in built breathing tool). Think because its free and Headspace is a bit expensive. Meditation works for everyone. If you think it doesn’t work for you, keep practising.

2. Lists

Make four simple 5-7 point check lists for waking up, leaving the house, getting home and before bed. Write them out and put them where you’ll see them. The lists will help make it easy for a tired mind to handle the day-to-day stuff, meaning it has more energy for whatever else it needs.

3. Sleep well

I use the following rules which make a massive difference.

• Have your last coffee or tea before 1pm and none after
• Eat before 8pm
• No work or work talk after 9pm
• Switch off ALL screens at 10pm including TV, laptops, tablets and phones
• Use the time between 10pm and 11pm to do a quick tidy or prepare lunch, bags or clothes for the next day
• At 11pm, set your alarm for 6:30am and go to bed (Stop breath think has a great sleep / bedtime meditation for £3)
• At 6:30 put your feet on the floor. Don’t snooze or doze. The little snooze button confuses your body and your brain, because they don’t know whether to be awake or asleep. Putting your feet on the floor sends the signal you want to be awake.
• Repeat

After two days you’ll have loads of energy in the morning

4. Drink Well

The body needs 2 litres (about 4 pints or 6 large glasses) of water a day. Missing one small glass can cause confusion, stress, headaches, fatigue and anxiety. Water is IMPORTANT.

Also caffeine doesn’t give one energy, it burns your energy quicker. Do not drink coffee, tea or green tea if you haven’t head a meal before. It will burn reserve energy and leave you tired and anxious.

5. Eat well

Eat a good breakfast, large lunch and smallish dinner. Eat healthily. But if you can’t eat healthily, eat enough. If you’re tired there’s a VERY strong chance its because you’re hungry, thirsty or need the loo. As soon as you feel down or anxious, check the last time you ate, drank water or went to the loo. You’re body is smart, it uses chemicals that make you feel anxious to remind you to take care of yourself.

6. Exercise away from busy places

Walk, cycle, do yoga. Use your body (including your eyes) in a way that allows your mind to be still.

7. Talk to people about your feelings

Everyone feels or has felt like you do. Many don’t even realise it; instead they get upset or angry. Only the clever and brave ones can see it AND admit to themselves. Only the real heroes talk about it openly. The ones that talk about it openly make it possible for everyone else to feel ‘normal’.

The first time you say something to a colleague, friend or family member will be scary and WILL feel weird.
The second time will feel weird but it will also feel easier.
The third time and all the times after that will feel normal.
This is the secret to therapy. Talking openly about your feelings is the cure all. Therapy can be brilliant and hard work but therapy is just one place where you can talk about your feelings. Find lots of places; especially friends.

If your a friend makes you feel bad or ashamed for talking about your feelings, they aren’t your friend.

FINALLY… None of these are a fix (mostly because you aren’t broken). They are maintenance, like putting fuel or oil in your car. You have to keep doing it for it to keep running smoothly.

These are just the ways I have found to be helpful. If any of my connections have other ideas, remember rule 7 and share it.