Simple Practices for a Healthier Mind: The 3X3 Routine
Are you looking after your mind?
Your mental health impacts everything in your life, including your energy levels, relationships, ability to concentrate, ability to sleep, and much more. It’s well worth investing your time in your state of mind.
Luckily, a few simple habits have been proven to engage the mind in a healthy way. These tasks can reduce overthinking, build stronger mental habits, and even rewire your neural connections to physically change the makeup of your mind.
Since every mind is different, we’ll not only cover a trio of mental health habits you should try, but we’ll cover a few individual variations of each. This strategy, known as the 3X3 routine, can help you build the best routine for your brain’s needs.
Meditation: Guided Sessions, Breathwork, and Hobbies
Meditation could be defined loosely as the art of training the mind. But rather than trying to force a certain outcome, we take a gentler approach, allowing thoughts to come and go without getting involved in them.
By controlling your attention, and putting it where you desire it to be, you escape the cycle of overthinking and rumination. This can reduce the likelihood or severity of stress, depression, and anxiety. There are many ways to meditate. Here are a few popular methods to try.
Guided Meditation: This one is ideal for those who are new to meditation. Apps like Headspace and Calm feature guided sessions, where a meditation teacher will help you learn the simple practices that can lead to a calmer mind and the clarity that comes from inner stillness. Many apps even have sessions tailored to specific needs such as issues concentrating, managing stress, and more.
Breathwork: One of the classic techniques used in meditation is breathwork. By following the breath and focusing all your attention on how it feels, you train your attention to stay where you put it, instead of chasing thoughts. The benefit of breathwork is that it can be done anywhere at any time, proving that mindfulness is a resource you can always call on.
Hobbies: When you’re doing something you love, the thinking mind often takes a backseat, allowing you to enter a comfortable state of effortless focus, immersed in the present moment. Whether you’re playing an instrument, playing a sport, drawing, painting, gardening, or anything else, focusing all your attention on the task at hand can get you in a healthy flow state where the mind is at ease.
Journaling: A Practice for Mind, Body, and Soul
Journaling is a very helpful way to get thoughts out of your mind. By putting them on paper or in a document, you put some space between you and them. This is a fine way to become the observer of your thoughts, rather than feeling like you are your thoughts.
Of course, there are a few different variations of journaling that can benefit your mental health. Using one or more of these will allow you to keep track of important thoughts, daily events, and more.
Evening Reflection (Journaling for the Mind): Documenting the day’s events is a fine way to recap what you learned, what you observed, and what you have to be thankful for. Consider this as a way to “clear out” thoughts that have been buzzing around in your head. Those with an especially busy mind may carry a pocket journal with them during the day, so they can jot down thoughts as they arise.
Fitness Log (Journaling for the Body): If the evening reflection journal is for your mind, the fitness log is for your body. Remember, the body and the mind are one. When you document your exercise progress, you give yourself a basis to go off of for the next workout. There’s also something powerful psychologically about signing off on the investment you’ve made in your own wellness.
Dream Record (Journaling for the Soul): Psychiatrist Carl Jung was a proponent of looking within oneself to gain insights from the deeper recesses of the mind. He believed dreams were coded messages we could interpret and learn from for greater self-awareness. While some people struggle to remember theirs, trying to write them out first thing in the morning increases the likelihood of vivid recall.
Physical Activity: Exercise, Nature Time, and Social Engagement
We already referenced the mind-body connection, so it’s important to mention that physical activities can have an amazing impact on your mindset.
Some people thrive in the gym or with at-home workouts. Others bask in the beauty of the great outdoors. And for some, staying active while spending time with loved ones brings the greatest sense of fulfillment. No matter the approach, movement has the power to energize both body and mind.
Physical Exercise: Ever had a “runner’s high,” or that deep sense of accomplishment after a workout? Physical movement can significantly improve mental well-being by reducing stress and increasing endorphins. Whether you enjoy weight training, swimming, yoga, or even just relaxing walks outdoors, simply moving can have a big impact on your mind.
Nature Connection: Being in nature is proven to have therapeutic effects on mental health. After all, we are nature. Spending some time outdoors hiking, forest bathing, bird watching, gardening, or just enjoying the sunset can captivate your mind, putting life in perspective and easing any mental pressure you may be feeling. Not the outdoors type? Try a nature-themed soundscape instead.
Social Connection: A sense of community and belonging is essential for mental well-being. Engaging with others can help you gain perspective, receive support, and share empathy. Beyond spending time with family and friends, consider joining support groups or volunteering—both great ways to expand your network while making a positive impact.
The 3X3 Method: A Mix of Options Your Mind Will Love
The 3X3 method covers a trio of major mental health strategies, with a few unique options in each.
No two minds are alike, and in truth, no one mind is alike from one day to the next. Use this program to try different combinations of techniques and practices in order to master your mind.
Making a dedicated investment in your mental health is one of the single best things you can do for yourself. You could enjoy sharper focus at work, improved presence in hobbies, more empathy in relationships, unshakable peace in tough times, and a richer appreciation for life overall.
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