Train your mind: exercises to develop a stronger brain

• The mind, like the body, needs training to remain agile and resilient.

• Monotonous routines and electronic devices reduce attention and creativity.

• Instead, mental exercises, challenges and perseverance improve concentration and the ability to cope with stress.

Like any great adventure, self-improvement begins with a choice: to devote attention to the mind, our most powerful tool.

In this miniseries, we’ll explore how to train your mind to tackle everyday challenges with energy, creativity, and resilience—a journey that will not only boost your concentration but also help you see new perspectives.

To make it clear how strengthening the mind mirrors training the body, we’ve structured each article around the three pillars of preparation: training, nutrition, and rest. Enjoy the read!

Whether you run, work out, or just want to feel good, you know how important it is to keep your body active and fit. But have you ever considered that the same principle applies to your mind? Beyond a certain point in a race—or even during training—you’re not just running with your body; you’re running with your mind. When your body seems to give out, your mind can push it to continue. But it can only do this if it’s equally trained.

The good news? You don’t need to win the genetic lottery to have a strong mind. You can build mental strength with exercises—some simple, some more challenging. Think about it: your brain never really stops working. It arguably does more than your muscles, even though it doesn’t lift weights or make you physically run. In fact, even during sleep, it’s busy filtering, purifying, and processing the events of the day. So, just like your body, your brain needs training—especially if you want it to stay agile, focused, and ready to handle daily stress.

The best part? You don’t need fancy equipment. Start with small mental exercises, and over time, you’ll see a big difference.

Keep your mind awake

Ever feel like your brain is stuck in standby mode? It happens. Routine, constant notifications, and the pressures of daily life can dull your mental sharpness. You might feel less creative, less alert, and more prone to stress. It’s like having a well-trained body that sits on the couch all day—over time, it loses its edge.

Take the office, for example. It’s one of the least creative places around. When your surroundings never change, your brain conserves energy, essentially hibernating. It’s like it’s saying, “Wake me up when something happens,” whether that’s a colleague moving or a sudden noise. Add to this the overuse of screens, which shortens attention spans and makes it hard to focus for long.

What’s the solution? Exercise—mental exercise, that is.

Exercises for a stronger mind

Short exercises (5–10 minutes)

1. Mindful breathing
   Sit somewhere quiet, close your eyes, and focus on your breathing. Inhale deeply for 4 seconds, hold for 4 seconds, and exhale for 6 seconds. Repeat this for 5–10 cycles.
   Benefits: reduces stress and boosts focus by anchoring you in the present moment.
2. Positive visualizations
   Picture a goal achieved or a happy moment in vivid detail—colors, sounds, emotions.
   Benefits: strengthens motivation and builds self-confidence.
3. Mantra technique
   Silently repeat a positive phrase like, “I can handle anything today” or “I’ll do my best.”
   Benefits: increases self-efficacy.
4. Conscious stretching
   Do light stretches while focusing on how your body moves. Pay attention to each muscle and joint.
   Benefits: relaxes you and strengthens the mind-body connection.
5. Flash Gratitude
   Write down three things you’re grateful for—big or small, like a good meal or a friend’s call.
   Benefits: improves mood and shifts focus to positive moments.

Medium-duration exercises (15–30 minutes)

1. Guided Meditation
   Use an app like Calm, Balance, or Petit BamBou to guide your focus or relaxation.
   Benefits: boosts mindfulness and reduces anxiety.
2. Journaling
   Spend 15 minutes writing down thoughts, worries, or plans.
   Benefits: clears your mind and enhances emotional regulation.
3. Focused reading
   Read something that genuinely interests you, whether it’s about cars, history, or a gripping story.
   Benefits: sharpens focus and stimulates your intellect.
4. Meditative walking
   Take a slow walk, focusing on each step, the ground beneath you, and the sounds around you. Skip the headphones.
   Benefits: enhances mindfulness and relaxation.
5. Emotion analysis
   Think of an emotional event and reflect on it. What did you learn? How can you improve your response?
   Benefits: builds emotional intelligence.

Long exercises (1 hour or more)

1. Continuous learning
   Dive into a new skill—whether it’s a language, sport, or musical instrument.
   Benefits: boosts neuroplasticity and creativity.
2. Yoga or autogenic training
   Take a class or follow an online session focused on relaxation.
   Benefits: strengthens mental control and the mind-body connection.
3. Goal planning
   Set short- and long-term goals, mapping out steps to achieve them.
   Benefits: enhances clarity, motivation, and strategic thinking.
4. Brain training
   Use apps like Lumosity or Elevate to sharpen memory and problem-solving.
   Benefits: improves cognitive skills.
5. Personal narrative therapy
   Write your story, focusing on challenges you’ve overcome. Reflect on your resilience and strengths.
   Benefits: builds confidence and highlights personal growth.

Stay consistent

Consistency is key, just like with physical training. A few minutes of daily mental exercise beats sporadic intense sessions. Think of it like learning an instrument—15 minutes a day adds up more than an hour crammed into a single session.

Incorporate these practices into your routine, maybe by swapping some social media scrolling for a stimulating activity. You’ll feel the difference.

Next time, we’ll explore how to fuel the mind. See you then!