I hope everything is ok. Hopefully you’re resting and resetting. But I be lying if I said I’m not worried about you. Your presence is missed, like the sun on a cloudy day

1. Do Hard Things On Purpose Choosing challenge strengthens your prefrontal cortex and builds long-term mental resilience. 2. Hurt Better: Pain isn’t optional—but your brain’s interpretation of it is. Meaning transforms suffering into growth. 3. Want Less: You’re not addicted to dopamine—you’re clinging to outdated thoughts. Reframe false needs. 4. Let Routines Rule: Structure frees up cognitive energy and anchors the mind in predictability and control. 5. Reject the Lie That You Have It Figured Out: Overcertainty kills curiosity—and curiosity is a cognitive antidote to despair. 6. Embrace Limits (Use Strategic, Healthy “No’s”): Boundaries protect cognitive bandwidth and prevent mental burnout. 7. View People as Wells, Not Pits: Others aren’t drains—they’re potential sources of feedback and strength if approached with open cognition. 8. Sleep Like Your Sanity Depends On It (It Does): Sleep isn’t passive—it’s prefrontal maintenance that stabilizes thought and mood. 9. Reframe the Meaning of Struggle: Struggle becomes suffering when left unexplored. Reframing creates containers for pain. 10. Don’t Feel Your Way Forward—Think Your Way Through: Feelings are outputs. Clear thinking rewires your emotional landscape. 🎧Catch the audio discussion here: https://x.com/therapy_bites/status/1925598179342290985?s=46

Before you reach for a chemical fix or scroll for motivation, consider this: ☝️ Sleep isn’t just recovery. It’s your brain’s original performance enhancer—and its most natural antidepressant. A review of 77 studies found that quality sleep the night before a workout boosts: • Strength • Endurance • Skill learning • Fat loss • Mental sharpness But get less than 6 hours, and: • Skill gains drop by 21% • Performance craters • Thought clarity and adaptive decision-making unravel • Depression symptoms kick in And if you’re clocking under 5 hours a night? Expect 5 extra pounds and a sluggish prefrontal cortex—fertile ground for mood disruption. Want to train harder, think sharper, and stabilize your mindset—no prescription required? Neuro-Mindset Sleep Protocol: • Stop eating 2–3 hours before bed—digestion disrupts deep sleep • Get early morning sunlight—resets your brain’s circadian pacemaker • Stick to a consistent bedtime, even on weekends • Power down screens 60+ minutes before bed—blue light hijacks your brain’s shutdown sequence Your Mindset Assignment: Sleep isn’t a luxury. Treat it as a high-performance cognitive tool. Tonight, fuel your brain like your life depends on it—because it does. —Dr. Heath

What’s YOUR ‘Why’? Having a powerful enough WHY is what drives accomplishment. Listen to my 77 second talk on the WHY of service

Masterclass Reminder: Your brain loves efficiency—even if it means recycling harmful thoughts. “Don’t express—suppress.” “Rest is laziness.” “You MUST prove you belong.” These aren’t insights. They’re pre-programmed sabotage loops. Spot them. Name them. Recode them. Which one has tried to sneak in on YOU lately? Know someone struggling with sabotaging thoughts? 🤲Lend a hand and help them dismantle them by inviting them to join Mindset Masterclass!