Feed Your Mind Right: How to Balance Mental Junk Food and Mental Nutrition 🧠

Feed Your Mind Right: How to Balance Mental Junk Food and Mental Nutrition 🧠

Let’s talk about something I think most of us can relate to: mental junk food. You know, the content that’s easy to consume, offers that quick hit of gratification, but ultimately leaves you feeling a little… empty. Think endless social media scrolling, clickbait articles, reality TV drama, or even sensationalized news. It’s fun, sure, but too much of it? That’s when things start to feel scattered, unproductive, or even a bit draining.

I’m no stranger to this. There have been days when I’ve found myself deep in an Instagram or TikTok rabbit hole, only to realize I’d lost an hour (or two!) on mindless scrolling. It felt good in the moment—an easy way to disconnect and unwind. But afterward, I was left feeling unfulfilled, like I’d filled up on cotton candy rather than something truly nourishing.

So, let’s dive into how we can balance the “mental junk food” with some much-needed “mental nutrition” and build healthier habits that leave us feeling more focused, inspired, and present. Along the way, I’ll share a few tips, some personal experiences, and resources to make this journey a little easier.

What Is Mental Junk Food? 🍟🧠

“Mental junk food” is any type of content or activity that gives us quick gratification but lacks real intellectual or emotional value. Just like real junk food, it’s fine in moderation, but overindulgence can have lasting effects on our mental well-being. Here’s a quick breakdown:

• Mindless Social Media Scrolling: I’ve spent more time than I’d like to admit scrolling through social feeds, especially when I’m tired or feeling stressed. It’s easy, it’s comforting, but too often, it leaves me feeling more scattered than before.

• Clickbait Articles: Those sensational headlines that pull you in, only to reveal shallow content. I can’t count the number of times I’ve been tricked into reading a piece that left me thinking, Why did I waste time on this?

• Reality TV and Drama Shows: I love a good binge-watch especially when it’s a Bravo! show like Real Housewives, Vanderpump Rules or Summer House, but I’ve noticed that when I overdo it, I start to feel drained. It’s as if all that drama and chaos somehow seeps into my own mind.

• Celebrity Gossip: A little celebrity news can be fun, but too much of it often leads to comparisons and distractions. I’ve realized that the more I focus on other people’s lives, the less time I spend nurturing my own.

• Negative News Consumption: Staying informed is important, but a constant stream of sensationalized or fear-driven news can be overwhelming. For me, it’s been essential to find a balance here, especially with everything happening in the world.

These things aren’t inherently bad; sometimes, a little mental junk food is just what we need to unwind or escape. But, just like with regular junk food, too much can leave us feeling mentally sluggish and unfocused.

Striking a Balance: Tips for Healthier Mental Habits 🧘‍♀️

Creating healthier mental habits has been a journey for me. It’s been about recognizing the difference between what feels good temporarily and what truly nourishes my mind and spirit. Here are some strategies that have helped me find balance:

1. Set Boundaries for Mindless Content
   I now give myself boundaries, like limiting social media to 15-minute breaks. Setting a timer has been a game-changer—it reminds me to check in and ask, Do I really want to keep scrolling, or is there something more meaningful I could be doing?

2. Prioritize “Mental Nutrition”
   I try to balance the mindless stuff with content that genuinely interests me. Instead of defaulting to social media, I’ll reach for a book, watch a documentary, or listen to a podcast on a topic I’m curious about. Adding more of these “nutritious” choices makes me feel more engaged and fulfilled.

3. Practice Mindful Consumption
   Before diving into something potentially mind-numbing, I pause and ask myself, Is this what I need right now? This has helped me replace boredom-driven scrolling with more intentional choices, like going for a walk or practicing a few minutes of mindfulness.

4. Cultivate Meaningful Connections
   I noticed that the more I focused on online content, the less time I was spending with people I cared about or things I enjoy doing. Now, instead of endless scrolling, I try to connect with friends or family, even if it’s just a quick text or call. Real conversations have a way of grounding me that online content just can’t match.

5. Replace Doomscrolling with Curiosity
   I used to get sucked into negative news cycles, especially before bed. Now, instead of scrolling through the latest drama, I dive into something that sparks my curiosity—like reading a chapter of a book, researching a new topic, or watching a short documentary. Shifting my attention to learning or exploring something new has made my evenings feel more productive and fulfilling.

Resources & Tools for Healthier Mental Habits 📱

Here are a few resources and tools that have helped me—and might help you, too—create a more balanced approach to consuming content.

• Open or Calm
  Both Open and Calm meditation apps offer tools to help you slow down, center yourself, and step away from mindless consumption. Even a quick 5-minute meditation or breathwork can reset your focus.

• Forest App
  Forest encourages you to stay off your phone by “planting a tree” whenever you’re engaged in something away from the screen. The longer you stay off your phone, the more trees you plant. It’s a playful but effective way to limit screen time.

• Pocket
  Instead of clicking on every interesting article, I save them to Pocket to read later. This helps me be more intentional with my time and avoid falling down a clickbait rabbit hole.

• Goodreads
  Goodreads has been a fun way to track books I want to read and find recommendations from friends. Focusing on long-form reading has been one of the best ways I’ve found to reduce the temptation of mental junk food.

• Screen Time Settings
  Many smartphones have built-in tools to monitor and limit screen time. I’ve set up app limits for social media, and it’s helped me stay mindful of how much time I’m spending on my phone each day.

Building Healthier Mental Habits 🙌🏼

In my experience, creating healthier mental habits isn’t about eliminating all forms of entertainment—it’s about finding a balance that feels good. Here are a few other adjustments that have helped me along the way:

• Incorporate Daily Learning: Even five minutes a day spent learning something new can be incredibly fulfilling. Sometimes, I’ll use this time to listen to a quick TED talk, Huberman Lab or Hidden Brain podcast, learn something new on MIT Open Learning (FREE!), Masterclass or Skillshare, read a few pages of a book, or dive into an article on a topic I’m curious about.

• Turn Off Non-Essential Notifications: Notifications can be such a distraction, constantly pulling your focus. One of the best changes I’ve made is turning off non-essential alerts—it’s a game-changer for staying focused. I’m obsessed with the iOS 'Do Not Disturb' setting (seriously, can WhatsApp add one too?). Whenever I slack on this, it’s chaos—messages get read but forgotten, emails sit in drafts, and DMs get buried in the pile. That little ding might as well be a chaos button! Turning off notifications has been such a simple way to bring back calm and control to my week, without things being missed.

• Create a Mix of Content: I curate a mix of content that includes “fun” and “nutritious” choices. It’s okay to watch an episode of my favorite show as long as I balance it with something more enriching later on or limiting TV time. I think of it like creating a balanced meal for my mind.

• Digital Detox Days: Occasionally, I take a day off from screens entirely. It’s refreshing to spend time disconnected—whether it’s going for a hike, journaling, or just being fully present. It’s a great reset that reminds me of how nourishing the offline world can be.

Feed Your Mind Right 

Mental junk food isn’t going anywhere, and that’s okay. It has its place, just like any indulgence. But by being more intentional with what we consume and incorporating more mental “nutrition,” we can create a mental diet that leaves us feeling energized, focused, and fulfilled.

Let’s make a commitment to ourselves to be more mindful of what we’re feeding our minds. Whether it’s choosing to dive into a book instead of another scroll session, or calling a friend rather than watching another episode of reality TV, each choice adds up. Here’s to building a mental routine that supports our growth, keeps us present, and leaves us feeling ready to take on whatever life throws our way!

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5 Podcasts To Listen To This Week

Here’s a curated list of resources that can help you strike a balance between indulging in lighthearted content and building healthier, more fulfilling mental habits. Think of these as your mental "superfoods," packed with nutrients to energize, uplift, and align you with your personal goals and values.

1. What Now? with Trevor Noah

Episode: Tight Values, Loose Ideas with Malcolm Gladwell [VIDEO]
Trevor Noah's conversations are always insightful and engaging, and this episode with Malcolm Gladwell is no exception. They dive deep into the importance of having tight values while keeping your ideas flexible—an essential mindset for personal growth.

2. Huberman Lab

Episode: Dr. Allan Schore: How Relationships Shape Your Brain
Dr. Andrew Huberman's podcast is a treasure trove of scientific insights, and this episode with Dr. Allan Schore is particularly eye-opening. They discuss how relationships impact brain development and emotional health.

3. How I Built This with Guy Raz

Episode: Athletic Brewing Company: Bill Shufelt
Guy Raz's deep dives into entrepreneurial journeys are incredibly inspiring, and Bill Shufelt's story is no different. This episode covers the creation of Athletic Brewing Company and offers valuable lessons in perseverance and innovation.

4. Modern Wisdom

Episode: #863 - Matthew McConaughey - The Hidden Art Of Reinventing Yourself
Matthew McConaughey shares his wisdom on a range of topics, from acting to living a meaningful life. His insights are not only applicable to the arts but to personal development as a whole and reinventing yourself at any stage in life.

5. Science Vs

Episode: Lucid Dreaming: The Bonkers World Inside Our Minds
If you’re fascinated by the mysteries of the mind, this episode of Science Vs is a must-listen. It explores the science behind lucid dreaming and its potential benefits.