How to unf*ck your life (7 day mental diet)

Are you stuck in life?

Maybe you procrastinate, scroll on social media or complain about your job or money situation without doing anything about it.
Well in this article I’ll give you a 7 day mental diet to help you get rid of the “mental obesity” that occurs when you consume too much “mental junk food” such as social media, news, listening to your coworkers whining.

your own negative self talk, complaining and blaming is something else contributing to this mental obesity.

I would argue that this kind of toxic mental junk food makes your mind fat in just the same way that physical obesity is obtained, that is by eating the wrong stuff and not exercising enough.

I get it. it’s hard. That’s why I want to help you to unf*ck your life, and in this video I’ll give you a step-by-step 7 day mental diet to help you get on the right track. Let’s get you out of the mental obesity situation right now.

Let’s go.

Everybody knows that in order to lose weight we have to eat healthier and exercise more. It’s not complicated. But it can be hard.

When it comes to mental obesity, it’s the exact same thing: we consume “junk food” to calm our brain. It’s time for a healthy diet.

If you want to lose weight, you wouldn’t think that you’d go from obese to your best shape within a week. It would take hard work, dedication and determination, going to the gym and eating healthy food every day (even if it’s not that fun).

Well, the same goes with getting into mental shape as well. Don’t expect miracles within one week. You’ll have to form a new habit, and that takes time. (expect 21 days to implement the habit and 66 days to make it so automatic that you don’t even think about it.) Well, what you CAN do within a week is to kickstart the new habit, and then build on it during at least 21 days.


DAY 1: Track your time, thoughts & behaviors
Take out your notebook and start tracking your time, thoughts and behaviors. Commit to doing this during the entire next week.
As a help you can set an alarm that will go off every hour, to remind you to write down what happened during the last hour. Try to remember your thoughts. Were there any negative thoughts popping up during the last hour? Did you worry about something? Track the good things as well. Did you have an uplifting conversation with a friend? Write that down. Did you go for a walk? Read a book? Track everything. Don’t judge, and don’t try to better your behavior just yet. Just observe, track it in your notebook and let it be for now.

Mental junk food

Here’s some examples of what to look for:

  • worrying
  • stressing out
  • complaining over your situation (without doing anything about it)
  • shaming and guilt-tripping yourself
  • listening to other people complaining
  • Putting up with peoples BS
  • blaming others or the situation
  • playing the victim
  • not take responibility for your entire life situation
  • negative self talk
  • limiting thoughts & beliefs
  • dopamine hits like social media
  • people pleasing
  • perfectionism
  • overthinking
  • listening to toxic friends
  • comforting self talk
  • learned helplessness
  • procrastination.
    You get the idea.

DAY 2: Dopamine detox – detoxing and cleansing

Today I also want you to pay extra attention to distractions:
Social media, news, how many times you check your email, snacks, being interrupted during your workday, etc. Distractions are yummy dopamine hits for your brain, and they’re the sure-fire way to procrastination and f*cking up your life.
Your social media feed is called a “feed” for a reason. Feed yourself with healthy thoughts instead of other people’s drama. Take a break from toxic news feeds. Whenever you feel the urge to check your phone, take out your journal instead, and journal about how you feel.

Don’t buy new stuff during this week. “Shiny object syndrome” is a real thing and the cure is to have a real long term project or life goal to focus on instead. Do you want to start a business? Write a book? Pick something big, and promise yourself that you’ll treat yourself to some new shiny object once the project is finished. This way you can trick your brain to

Unf*cking your life is a long term game, and dopamine hits are the exact opposite. If you want to try the really hard core way you can decide to take a break from social media, and delete all social media and news apps.

DAY 3: Daily journaling

If a weight loss coach would tell you to eat vegetables everyday, you wouldn’t argue against that, right? Even if they aren’t so fun, we all know that eating your greens is the best way to lose weight and stay healthy.

I would argue that journaling does the exact same thing for your mind.

With journaling you can flush out toxic thoughts and paradigms, and you can also surprise yourself with some completely new insights and refreshing thoughts & ideas.
Schedule and hour in the morning for journaling from this day going forward. Do a journaling session and write 3 pages. It can be about anything. Don’t try to force anything. Your journal is a way to get thoughts to bubble up to the surface so you can let them go eventually. It doesn’t have to be a literary masterpiece. Try to stick to it for at least the next 21 days.

DAY 4: Find yourself a rewarding & creative hobby

I can’t stress enough how beneficial a creative hobby is for your overall mental health. Since I’m convinced that every person on the earth is a creative being at their core, I KNOW that somewhere inside you there is a creative genius screaming to get out.
So PLEASE for the love of god, if you don’t already have a creative hobby, get one right away. You can see this as a supplement to your diet, a vitamin kick that you need to function properly.
If you’ve followed me along you know that I do freeform crochet. I love this art form since it’s so allowing and let’s your mind wander as you create.
What do you like? If you want you can journal about what you would like to pursue as a hobby, what you like and what creative endeavors you would like to explore.

DAY 5: Only eat what’s healthy for you and throw the rest in the trash
Start the morning with some journaling as usual
Write a list of things you would like to add to your mental diet. Here are some examples:

Mental food that is good for you

  • Meditation
  • Reading
  • Observing your thoughts but not getting caught up in them
  • Letting go of toxic thoughts
  • A good night’s sleep
  • Not caring what other people think
  • Not get yourself involved in other peoples BS
  • Positive thinking / optimism
  • Journaling
  • Exercise
  • Letting go of toxic beliefs
    Now here’s where the real challenge starts. When a negative thought or limiting belief arises, affirm that it’s there but don’t attach yourself with it. Instead try to flip it into thinking: how does this thought serve me? Is it a limiting belief that served me in the past but doesn’t anymore?

DAY 6: Observe your thoughts and catch them on paper

Today I want you to add another thing to your mental diet besides tracking your behaviour & habits: its a meditation technique that I call the Brain dump.
Take out your notebook and pen, and just sit with your eyes closed. Observe the thoughts that pop up in your head, and catch them on paper. I call this the Brain Dump meditation technique, and it’s a great way to start your day and catch your thoughts.

DAY 7: The first day of the rest of your life

Day 7 of this diet will be to commit to the new habits that you’ve established throughout the week.

  • Check the time tracker, and see if you can spot any habits or behaviors that you would want to cut off from your life. You can keep going with the tracker for as long you want, but 7 days ought to do it in order for you to get enough data so that you can spot any bad habit, time thieves etc.
  • Set up your morning routine. Go for a run or a walk first thing, journal before social media, don’t get wrapped up in toxic news.
  • Do a Brain Dump meditation session.
  • Take some time to explore your new creative hobby.
  • Become aware of your negative self talk, and be the gatekeeper towards your own thoughts.
  • Become aware of whenever you start whining and complaining. Take a step back and observe these thoughts. Then lovingly let them go and replace them with healthier thoughts.

Be patient and stick to the 7 day mental diet!

Establishing these habits can take some time, but don’t give up. If you stick to these habits, you’ll slowly but surely see how your life will change for the better.
This is only a 7 day mental diet to get you started, but if you stick to it, it will reward you beyond measure in the long run.

Related articles:

The pen & paper gym

A personal note on journaling