What Is a Mental Diet & How to Create a Healthy One

We all know that saying, “You are what you eat.” But what if we told you that you are also what you think, watch, read, and listen to? Welcome to the world of the mental diet. It’s a bit like your food diet, but instead of worrying about carbs and calories, you’re paying attention to the thoughts you entertain, the people you follow, the shows you binge, and even the company you keep.

Let’s face it, we all love our guilty pleasures—whether it's doom-scrolling through social media or devouring the latest celebrity gossip. But just like eating junk food every day isn’t great for you, feeding your mind with mental junk can be just as harmful.

What is a Mental Diet?

Think of a mental diet as everything you consume mentally: the content you watch, the books you read, the conversations you have, and even the thoughts you dwell on. Just like a physical diet shapes your body, a mental diet shapes your mood, thoughts, and overall mental health.

Creating a healthy mental diet doesn’t mean avoiding reality or only engaging with “positive vibes.” It’s about being intentional about what you let into your mental space and finding a mix that feels balanced and healthy for you.

How to Create a Healthy Mental Diet

Here’s the good news: you don’t have to completely overhaul your life or delete all your social media accounts to create a healthy mental diet. Small, simple steps can make a big difference. Here’s how you can start:

1. Curate Your Media and Social Media Feeds

Take a look at what you’re consuming on TV, social media, and other platforms. Is it leaving you feeling inspired, informed, or entertained—or does it often leave you feeling anxious, angry, or drained? It's okay to unfollow or mute accounts that bring negativity or don't align with your well-being.

2. Be Mindful of Your Thought Patterns

You can’t always control your thoughts, but you can learn to recognize unhelpful patterns. When you find yourself stuck in a loop of worry, or self-doubt, try to gently redirect your thoughts.

Example: If you catch yourself in a negative thought spiral, acknowledge it without judgment and try to reframe it. Instead of “I can’t handle this,” try, “This is tough, but I’ve handled tough things before.”

3. Consume Content That Feeds Your Mind

Choose content that encourages you to think, learn, or laugh rather than just distract or numb you. This doesn’t mean you have to avoid all “light” content—just be intentional about what you’re consuming.

Examples: You might enjoy a podcast like "The Happiness Lab" to learn about the science of happiness, or “Terrible, Thanks for Asking” to hear honest, heartfelt stories about life's challenges. Create playlists that soothe or energize you, like calm instrumental music for focus or upbeat tracks that boost your mood.

4. Engage with People Who Uplift You

We all have those people in our lives who make us feel lighter and more understood, and those who drain our energy. You can choose to spend more time with those who genuinely uplift you.

Example: Make a conscious effort to connect with friends or loved ones who make you feel supported and understood.

5. Practice Digital Boundaries

The constant barrage of notifications, emails, and messages can be overwhelming. Creating boundaries with your digital devices can help you stay present and reduce mental overload.

Example: Set specific times to check your phone, emails, or social media. Turn off non-essential notifications and create tech-free zones, like during meals or before bed.

6. Integrate Mindful Moments into Your Day

You don't have to meditate for an hour every day to benefit from mindfulness. Small, mindful moments throughout your day can help ground you and keep you from feeling overwhelmed by the constant flow of information and noise.

Example: Take a few deep breaths before you start a new task, or notice your surroundings on a walk without looking at your phone. These small moments can create pockets of calm in a busy day.

7. Choose Entertainment That Nourishes You

Choose entertainment that brings genuine joy or relaxation rather than just distraction. This could be anything from comfort TV shows to hobbies that light you up.

Examples: Choose shows that make you feel good, like “Ted Lasso” for its heartwarming humor. Mix in documentaries that expand your understanding of the world, like “My Octopus Teacher” for its beautiful reflection on nature and connection. Try activities like painting, knitting, cooking, or playing a musical instrument—anything that allows you to express yourself creatively.

A healthy mental diet doesn’t mean cutting out everything you love or pretending that life is always great. It’s about finding a balance that works for you—a mix of content, people, and activities that leave you feeling more nourished than drained. Think of it like a plate of food: you can have a little bit of everything, but make sure you’re getting the nutrients you need. And remember—it’s okay to indulge in a bit of mental junk food now and then, after all, the goal is to create a diet that leaves you feeling satisfied, not starved!