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This simple mindset shift can change the course of your life. Studies show that the average person has thousands of thoughts a day, and an estimated 80 of them are negative. And yet, we never stop to ask ourselves What am I feeding my mind every day No one expects to have an athletic body without committing to regular exercise. Yet, when it comes to our minds, we act like we should feel amazing, focused, and fulfilled without ever training it. And that’s a huge problem. We need to start viewing our mind as a muscle that grows stronger with training and nutrition. Imagine only eating junk food and never working out—how would your body feel Sluggish, inflamed, and weak, right Well, your brain works the same way. If you’re feeding it negativity, distractions, and mindless content, your mental health will suffer. The fact is, the effects from negative stimulus on your mind compound over time. It’s a lot like smoking a cigarette. One cigarette might not seem like a big deal. But over time, the effects start to add up—tiny bits of damage building in your lungs, your blood vessels, and your cells. You don’t notice it at first, but years later, the damage becomes clear—shortness of breath, fatigue, and even disease. Your mind works the same way. Every time you expose it to negativity, selfdoubt, or distractions, it’s like inhaling another puff of toxic smoke. It might feel harmless in the moment—a quick scroll through negative news, a passing thought of selfcriticism—but those little hits compound. Day after day, they rewire your brain, reinforcing patterns of anxiety and insecurity. This phenomenon is known as Hebb’s Law. It states that “neurons that fire together, wire together.” Over time, repeated thoughts or actions create stronger pathways in the brain, making those patterns easier to repeat. This explains how habits, skills, and thought patterns—positive or negative—are formed and reinforced. The good news The same compounding effect that can work against you can also work for you. With small, consistent changes—like practicing gratitude, challenging negative selftalk, or meditating daily —you can actually rewire your brain for focus, confidence, and calm. Understanding this sets the stage for real change. Here’s a relatable example Have you ever driven somewhere and arrived at your destination without even remembering most of the journey That’s autopilot. And that’s how most of us go through life—reacting instead of thinking, absorbing instead of questioning. This is where mindfulness meditation can help. Despite only being recognised in western medicine in the late 1970s, mindfulness meditation is one of the most powerful tools you have at training your mind. It teaches you how to catch your thoughts before they spiral out of control. Think about it—you can’t fix bad form in the gym unless you’re aware you’re doing it wrong. Meditation works the same way. It creates mental space, helping you recognise patterns of negative thinking so you can interrupt them before they take over. Making this a daily habit can lead to huge leaps forward in learning to work with your thoughts In fact, research shows that just 10 minutes of mindfulness meditation per day can shrink the amygdala—the part of your brain responsible for stress—and strengthen the prefrontal cortex, which controls focus and decisionmaking. That’s like upgrading your brain’s operating system to handle challenges better. And studies show that gratitude journaling when done consistently can boost dopamine and serotonin levels—the brain’s “feelgood” chemicals. But here’s the kicker None of this works unless you commit to showing up. Building mental strength isn’t about quick hacks or chasing viral trends. It’s about discipline—feeding your brain quality input and cutting out the junk. So, ask yourself—are you training your mind, or are you neglecting it Because the truth is, mental health isn’t something you have—it’s something you build. And just like the gym, the results don’t come overnight. But when they do They change everything.