FEED YOUR MIND
HACK YOUR WAY
SIMPLE SHIFTS FOR YOUR DAILY ROUTINE
TO ENHANCE YOUR MENTAL HEALTH
BY A. HRIBA
E L B A T
G R A T I T U D E
G R O W
T O G E T H E R
C O N F I D E N C E
I M P L I M E N T A T I O N
W O R K P L A C E
M O N E Y
P R I N C I P L E S
I N T R O D U C T I O N
We focus and spend so much time to be there
for people, that's a common mistake !
Invest in yourself so that you can continue to
serve others and have the best of yourself for
Goal: Know what you're putting in so that you
know what you're getting out + Find a way out
of the negativity in your mind and take the
When you commit, your life changes: happiness
is a daily choice of habit = you have to do the
same right thing everyday in order to create a
state in which you live.
The practice of gratitude is a science that helps
to boost your happiness by 10%, which is the
same result as doubling your income.
✰ Benefits of gratitude:
increases happiness and positive mood
increases life satisfaction
you are less likely to experience a burnout
better physical health
better sleep (Quality+++)
builds resistence and patience
Gratitude is not general, it should be something
Go back to a specific memory of an individual
(it shouldn't be a thought, and idea or a face)
AND next time you are with that indicidual, form
a NEW memory with that person.
The reason why we keep being held back by our
old memories is that we're not good in building
new ones. Build new memories, be grateful for
it, and the old ones won't affect you anymore.
Take the deepest mental picture whenever you
are feeling really grateful. Here is how:
-Close your eyes
-Think of the the moment you're extremely
grateful for, it can be a memory, a place or a
-Practice GROUNDIND= immerse yourself
deeply, visualize and explore
5 things you can see
4 things you can touch
3 things you can he; ar
2 things you can smell
1 thing you can taste
-Take all that inside your heart and feel it, you
will smile unconsciously, then slowly open your
Grounding will allow you to be present in a
situation and feel its energy.
We are all living in a space where gratitude is
taken out of the culture.
When you express your gratitude to someone,
here is what happens: The 3 Rs of Gratitude:
1. You Recognize a good quality in someone
2. You Reinforce that quality in them as a habit
3. They Repeat it to others (Domino effect)
Be the person who starts to express gratitude
to others and it will come back to you as well
(not always through the same people)
It has to be SPECIFIC and GENUINE, mean it and
believe in it if you want it to work.
When you're grateful for how people treat you,
it boosts your self-worth and self-confidence,
they will start noticing the goodness in
themselves and you will experience a great feel
when you share your gratitude.
Gratitude allows you to reiframe things. It is a
state that we create: you will no longer be in
the state of negativity !
✰ Gratitude lenses:
See the same thing through them and it will
completly changes because you will start
Clean your lenses to see clearly
Seeing things with a grateful heart doesn't
mean you will like or be OK with everything,
BUT you will see things with perspective and
state of gratitude.
If something went wrong during your life,
understand that there is something for you to
It's not going to be always perfect through
lenses of gratitude, but you will be able to
learn and make progress regardless.
Happiness has to be a habit (repeated positive
paterns) in order to create a state of positivity.
Repeat negative thoughts/paterns and it will
create a negative state.
Change the repetition and it'll change your
Gratitude strengthens our relationships, it
builds a deeper bond. When you are grateful to
someone, you give them the ability to notice
the gifts in themselves.
✰ Your Gratitude Journal:
Regardless of what you feel throughout the
day, GRATITUDE has to become something you
Every morning when you wake up, write down 3
things you are grateful for in that morning. And
every night before sleeping, write down 3 things
you are grateful for during that day.
This will give you the peace that you deserve
rather than being constantly stressed.
A lack of social connection can lead to big
issues such as loneliness.
You should get together with other like minded
people that you want to grow with.
However, trying to connect with a certain group
of people that we feel similar to us but actually
aren't, will lead to the feel of loneliness.
As we grow older; our circle gets smaller in size
but increases in value: That's why you shouldn't
look at numbers but for deep emotional
According to "Forbes", low social connections
can lead to mental and physical health issues;
increases anxiety and depression.
"Stanford medecine" also demonstrated that
not having social connections is more harmful
than obesity; smoking and high blood pressure.
How can we go deep into our social
connection that is great for our health and
Simply create a habit: having 1 meaningful
conversation a day with someone we love and 1
meeting per week = that will be life changing.
Growing in a community makes you grow faster
and it lasts longer !
The common mistake is that we just spend time
with people: that doesn't count.
What counts is when we grow together: Do an
activity or a workshop; ideally something that
neither of you experts in (it will be a beginner
stage for all of you).
When you take part in activities where both of
you are growing together, that will be a
bonding experience. (Phones away please!)
Nowadays; we are really missing human
connections (face to face - human touch hugs).
✰ Benefits of hugging (from "Healthline.com"):
When someone of your friends or family is
dealing with something painful or unpleasant,
give them a hug !
Human touch reduces stress; blood pressure;
boosts the mental and improve the heart
health. (An affectionate relationship may be
good for your health too)
We look at screens more than we look at
We hold phones more than we hold people's
✰ "The hot hug" =
Left to left + hugging for at least 20 sec
It is a spiritual technique that can be used with
your partner, your children, your best friends in
the morning, and your parents whenever you
see them (don't make it something casual).
It is good for your health and when you are
giving them love, it helps them too !
Do not sit with your ego in a place waiting or
saying to yourself "no one quite gets it or
understands it, I will just spend time with my
own". Thus, you end up lonely rather than
giving people a chance: Make an effort and
STOP relying on OTHERS to create the
experience that YOU want.
You shouldn't go fast forward to a deeper
conversation, start with small talks.
You are going to find people with similar values
if you go to places with similar values
(charitable event for example)
The goal here is to get out of your home space
and go to places where you will find those
✰ The 3 types of human connections = GPS
1- Growing and learning: in a gym, a workshop
or a class. It builds a meaningful relationship
where you can start talking about deeper
2- Serving together: experiences where you are
emotionally touched and connected.
3- Play together: fun and competitive games
that put down boundaries.
Every week; choose one of these activities and
do it with one (different) person.
For example; some friends are great for playing
and others are greater for serving etc.
The same friends you have fun with with can
not be the same friends you serve or grow with.
✰ Your month plan:
Every week = 1 meeting
A month = 4 meetings (quick maths lol)
1st week: Grow with someone
2nd week: Play with someone
3rd week: Serve with someone
4th week: Spend it alone because you need
time for yourself too in order to rest; refuel; for
space; for stillness.
Bare in mind that there is a difference between
being alone - solitude - loneliness.
Being alone is also a happiness habit !
A piece of advice:
+ When you get together with friends; focus on
others when you interract and show genuine
curiosity. Just lock your phones away and take
a mental picture instead (remember
+During the interaction; make an effort to
deeply listen and understand others; so you can
To move forward heading the right direction;
you need a GPS in your human relations: that
will be your new navigating system.
Create experiences that will help you to Grow Play - Serve together and don't forget yourself:
have your own experience on your own too
(dinner; walk or watch a movie alone)
✰ Definition (from "Oxford Dictionnary")
It is a feeling of self-assurance arising from
one's appreciation of one's own abilities and
(It is not someone else's appreciation of you)
When was the last time you spoke to yourself
in a way that was motivating and inspiring?
What about the last time you talked down to
I'm sure that one day you asked someone 'hey,
how do I look in this?" while getting ready. In
stead, ask yourself how do you look and feel in
The appreciation of others will never going to
build your confidence but it's about how you
speak to yourself.
The most important conversation during a
day is the one we have with ourselves.
✰ Positive self-talk:
It is not just saying good stuff about yourself
but you have to believe in it.
✔ Make a statement: I'm not good enough (for
that is a negative self-talk.
✔ Ask yourself "why" and be honnest
because I don't read or practice (for example)
✔ Positive self-talk
I am going to invest in my
growth. Make time to study or practice yoga...
➥ You are creating a habit in your life to rectify
how you feel.
✰ Technique: 3S
Spot Stop Swap
Spot the negative pattern and stop it asking
yourself "why is this..." and then upgrade the
pattern into a positive one.
Example: In stead of saying...
I'm busy say that "I'm productive"
I'm starving say "I'll take care of myself"
I'm tired say "I'll rest and I'll feel better"
A mind naturally assumes the worst in a
situation. Thoses asumptions are only maked
up ideas and stories that will destroy your
The solution: Spot and stop it so you can swap
it and reset the truth.
✰ Emotional vocabulary:
How do you express and explain yourself?
Usually we use simple words: Okey - good - bad
- fine - I'm so so... That's literally how we define
ourselves, our emotional vocabulary is so
shrunk. Let's see how we can expand it:
This emotional vocabulary table taken from
the Harvard Business Review will help you to
strengthen the way you talk about your
feelings to yourself (self-awareness boosts
your self-confidence) and to others (they can
understand you more easily).
The more you become specific, the better you
Just think when you feel depressed and unsure,
you start making assumptions that will feed
your fears and lead to a lack of confidence.
Diagnose your challenges well enough so you
can be able to deal with them properly.
The hardest thing is when you can't express
yourself to someone else and they can't
understand you in return. It only means that
you don't know which langage to use.
You have to learn to articulate yourself
When you can explain something, you are more
confident about it in your life.
✰ Feeling progress and growth through
One of the main reasons we lose confidence is
when we stop learning
you feel like you are
You don't have to wait external directors of
Be your own happiness !
What about learning one new word everyday?
Quite easy and you will realize how rewarding it
Here is your word of the day (I'll do it for you
this time, you're welcome)
"Meraki" (Greek): To do something with soul;
creativity or love and put something of
yourself in your work
The more you learn and feel progress; and
when you are able to better contribute in a
conversation, your confidence will increase.
(But remember: it has to be daily)
If it is something external, it is more unlikely to
When you are learning; you start apreciating
your abilities and qualities.
Recognize the greatness within yourself and
don't wait for someone to recognize your
If you are waiting for someone to recognize
your strength, you will feel weak during the
When you are learning every single week, it
stays with you and becomes part of your
you have to feel the momentum.
You are at work? got children? have a busy
schedule? Bare in mind that you will be better
for all of them when you become better for
Give investment and depth to yourself so you
can be able to show up with so much positive
Until now, we saw regarding confidence:
✔ Spot / Stop / swap your negative thought
✔ Improve your emotional vocabulary.
✔ Learn something new everyday.
I'd like to end this chapter with an exercice:
➤First of all, write 3 personnal and 3
professional qualities that you love about
➤Then, commit with yourself to become an
EXPERT in them: you have to deep dive on one
of your qualities and abilities, read and study
about it, work on that skill everyday.
Consequently, that investment in yourself will
improve those qualities in a genuine and
authentic way, it will become more powerful
and that will boost your self-confidence with no
➤You can even share your top 3 personal and 3
professional qualities with your friend and have
theirs shared with you. Don't say what you think
of them but listen to them telling you about
You are poor at articulating your strengths
and your weaknesses because you are
uncertain about both of them.
Once you are able to speak about them, then
you will be in a power position.
And remember next time your friend asks you
"what do you think of this...?", you have to get
into that habit to let your friend decide by
him/herself how he or she feels.
OF NEW HABITS
Why does happiness tends to become
something we have to reach or trying to
discover? Why is it not something we do
You have to train your mind daily, just like we
have to eat, drink, shower, sleep, exercise
A daily habit and investment will last !
You won't feel hungry if you eat everyday.
You won't feel unhappy if you take your daily
dose of habits everyday.
Stick to your mental diet day in and day out, it
is that simple.
What are you feeding your mind?
OF NEW HABITS
Habits have to be done even when we don't
feel like them: we do them because we know it's
good for us.
Here are some deep insights in how to actually
practically apply: Gratitude + Social connection
✰ The three "C"s:
You need to ciment a habit into your life in
order to have any transformation, whether it is
a mental or physical change.
1. Regular Coaching: you have to keep learning
and growing from someone who has been
through the pain and have few steps ahead
of you (financial / physical / mental /
emotional). That will allow you to save time,
money and energy.
2. Consistency: builds true habit change.
3. Community: growing together allows you to
learn faster and it lasts longer.
OF NEW HABITS
✰ How to implement a new habit?
1st step: SMALL steps; BIG priority.
The mistake we make is that we are trying to
make a big step in many all small priorities...
ending up, usually, doing none of them well.
Real habit change happens is when you say
"small steps but a big priority". In other words:
you are just going to start this one important
✔ Gratitude journal;
✔ Once a week experience;
✔ Emotional vocabulary ;
✔ Your priority can be also "sleeping earlier" or
"eating healthier" etc.
➤ From this week; take one habit and focus on
making it your biggest priority. Then add
another habit the second week: baby steps.
OF NEW HABITS
✰ How to implement a new habit?
2nd step: What are my intentions for this?
You have to be able to explain why "this habit"
is so important to you and if you are really
convinced. Thus, when it becomes meaningful
and purposeful, it will sitck to you.
Why is it so important for you to:
✔ have a gratitude practice?
✔ feel a social connection?
✔ feel confidence?
➤ Write down your intentions with meaning,
purpose and passion.
Saying for example "I need to improve my selfconfidence because i get shaky before I get a
step" isn't a strong enough reason.
You have (in this particular case) to think about
what confidence is going to give you and its
impact on your life: "Confidence will help me to
OF NEW HABITS
✰ How to implement a new habit?
3rdstep: Define your goals.
Give yourself a rating out 1 to 10 in the way
you are in that habbit currently; and where you
want to be: it has to be a priority for you to
reach that objective.
Be realistic when you are setting your goals,
and remember that moving up by 1 in a month
is huge !
HAPPY IN YOUR
"Business Insider" reports that work would
take up 79000 hours of our time in our lives.
That's the average of 14 years ! And if you
regularly work over time, you get 1 or 2 extra
years on that.
Your workplace has a huge influence on your
mind, body and health... Work stress is the
number 1 source of anxiety and depression.
"CNBC" reveals that 19% of people feels like
they are making enough money in their jobs
and most of people stay at a job that they hate
explain because they have no other choices.
However, everything is related to your
mindset! Its beauty dwells in the fact that it
impacts even your partner, boss, collegues...
your whole environment. That's why it is so
important to have habits in your workplace.
It's not about what is happening in this
environment (which you can't control) but it's
more about your mindset: Master and control it
and you will change your situation, not only the
way you perceive it but also how other people
HAPPY IN YOUR
Habit n°1: Bring your strengths to work.
The people that are the happiest at work use
their natural strengths, qualities and abilities in
their workplace and that usually attracts more
Don't wait for someone that'll come, find it and
show it for you. You have to display your skills
and strengths in your workplace with happiness
and joy, which contributes not only to improve
your performance but also to appeal to
acknowledgement and reward.
Everyone is a genius inside of themselves:
If you judge a fish by its ability to climb a tree;
it will spend its whole life believing it is stupid.
In other words, you will feel stupid and
underqualified whenever you are trying to
become something you are not. Ask yourself
"where in your work can you bring your
HAPPY IN YOUR
Habit n°2: Seek and provide clarity.
Share your intentions clearly and precisely and
give the opportunity to those intentions to
editted for the biggest growth.
In the first habit, we dealt about the importance
of bringing your strengths in your workplace.
This second habit allows you to define WHICH
strengths are going to be rewarded.
Example: Imagine you are asking a resident or
an intern of a service of a hospital
"I really want to be good a good doctor and I'm
willing to work hard for it.
This is what I THINK I NEED to do... I think it will
be impactful. = you are sharing your ideas.
What do you (the resident/intern) think? What
is it that makes a huge difference? = you
explicitly invite him to edit your ideas."
HAPPY IN YOUR
Habit n°3: Whatever you don't notice in your
workplace... bring it yourself !
"Be the change you wish to see in the world.
People aren't congratulating each others? You
People aren't grateful to each others? Be
grateful to people.
When you start bringing that change; you will
attract that energy at work in a genuine way.
So many of us expresses stress in their
finances, debts, loans, or even the day to day
Usually, we don't feel peaceful when there is an
unknown and uncertainty: It creates a state of
You may not be certain about outside things
but you can be certain about how you feel
➤ How much are you exactly spending in each
are? = be clear in budgeting.
One of the most successful investors in the
world, Warren Buffet declared:
Make sure you save before you spend.
Not the other way around.
You are scared about money because you
aren't clear about it, and you are getting
anxious about getting clearer about it because
you are afraid that you spend too much.
Guess what? You carry on spending...
Do not save what is left after the spending.
Spend what is left after saving.
Know exactly how much you are saving and
spending. Look also at your purchases and
evaluate which of those are genuine: become
smarter about your spendings !
People that are happy about that habit are
saving 20% of their net income (According to
It is also pointed out that one should spend no
more than 10% in entertainment and it is highly
encouraged to focus on education, personal
growth and self-developement (20 to 25% of
the net income).
Don't sacrifice on mental and physical wellness
and education because these stay with you
forever. You may live in a small space or drive a
small less flashy car but what is going to have
the biggest impact is what you are putting in
your body and in your mind.
Ink art by @_chaaaiiii
Happiness is a choice!
Here are some habits we should have to be happy in our
IMPROVE YOUR HAPPINESS
How to embed gratitude as a
How can you move from shallow
to deep relationships?
How can positive self-talk boost
What you are feeding
your mind is how you are
going to feel.