Often, we think that to improve our well-being, we should cut out things. But what if the real key to becoming our best self is not a subtraction problem but an addition problem? What if we adopted an addition mindset, one where we improve our well-being by adding to it rather than subtracting from it?
I recently came across an article titled, Nutrition is an Addition Problem (Not Subtraction). The article talks about old ways of thinking, such as subtracting dairy to lower cholesterol, versus new ways of thinking, like adding fiber to transport cholesterol out of our bodies. These subtle shifts in how we think about food can be applied to how we think about well-being.
Our well-being emanates from everything we do. If we’re in the middle of growing our company, moving to the C-suite, or delivering a TEDx talk, improving our well-being improves our performance.
Our well-being is also the first thing we let go of when we’re stressed. Stress shows up as headaches, muscle tension, fatigue, or stomach upset, which causes changes in your mood and behavior and, in turn, affects how you feel. Stress has a domino effect on your well-being.
But cutting out your favorite foods may not be the answer. Research shows that comfort food releases dopamine — our feel-good hormone. Instead of cutting out your favorite feel-good snack, infuse foods, activities, and affirmations into your daily life that boost well-being — add to, not subtract from your life.
Here are a few additions to try:
- Drink a full glass of water before your morning coffee to wake up your system.
- Incorporate a short stretching routine or go for a short walk each hour. Research shows that walking can help you “think better, feel better, and sleep better.” Even something as simple as standing up can combat sluggishness.
- Add extra protein and healthy fats to your diet, such as eggs, chicken, and avocado.
- Get outside first thing in the morning to reset your internal clock. Morning light signals your brain to stop producing melatonin, the sleep hormone.
- Be intentional in your connection. Instead of mindlessly liking posts, leave a thoughtful comment or send a message.
- Check-in with friends and mentors. Make it a point to get together in person. Host a get-together where meaningful conversations take place.
- Incorporate micro-moments of fun into your day. Color with crayons, dance while your coffee is brewing, or write with your non-dominant hand. Micro-moments of joy include awe of something beautiful, finding meaning in something you saw, or experiencing a profound moment with your partner. A survey of 22,000 people from 22 countries showed that simple moments of joy boosted well-being by 26%.
- Infuse creativity onto your notepad. Doodle. Draw outside the lines. Take notes using pictures instead of words.
Well-being doesn’t mean deprivation. Focus on what you can add. When we focus on adding small, intentional habits that fuel our body, mind, and spirit, we set ourselves up to feel and be our best selves.
Embrace an addition mindset — keep your comfort food … just add a touch of spice.
