From the moment we wake up and until we fall asleep, human beings make countless choices - by some estimates up to 35,000 decisions every day! They range from the relatively mundane, such as choosing what to wear or what to eat and drink, to potentially more significant choices about how to respond or react during interactions with other people.
The more we practice noticing and naming our emotions and thoughts with curiosity and without judgment, the more likely we are to understand our underlying needs and be able to make choices in alignment with our values to life’s events, rather than react to them. This is a key Awareness skill that can be practiced almost any time and anywhere.
Mental Fitness with a Side of Fresh Air
Looking for the perfect place to develop both mental and physical fitness? Step outside. Nature is the ultimate gym for body and mind. Our brains love connecting with nature, even if we don't consider ourselves the "outdoorsy" or athletic type.
Here are some additional ways to get started:
1 | Seasonal Scavenger Hunt
During a walk, set a goal to pay attention to five (or more) signs of the current season—such as new leaves in spring, flowers in summer, vibrant colors in fall, or subtle changes in light during winter. This practice grounds your attention in what's happening now—right where your feet are.
2 | Interval-based Mindfulness
This one is great for runners, bikers, rowers, or anyone moving outdoors. It helps you strengthen your ability to direct your focus intentionally—and then let it go. Try alternating between:
- 2 minutes focusing exclusively on your form and any physical sensations
- 1 minute allowing your mind to wander naturally
- Repeat 3-5 times (or more)
3 | Walking Meetings
Next time you have a one-on-one meeting, suggest taking it outside. Physical movement often leads to more creative thinking, while a change of scenery and some fresh air can help both of you be more present and engaged than when sitting in the same familiar conference room.
Real Moments, Real Awareness with Zach Bergthold
Heather Thiessen on Meeting People with Empathy and Intention
How Jen Facini Uses MESI to Show Up for Herself and Others
Madison Glass on Communicating with Purpose and Presence
Additional Mental Fitness Exercises
2-Minute Awareness
2-Minute Awareness
MESI Practice | 2-Minute Awareness
The Power of Habits
The Power of Habits
There is a poster that reads, “How to improve a skill: Practice, Practice, Practice, Keep Showing Up, Practice, Practice, Practice, Celebrate the Wins, Practice, Practice, Practice, Repeat from top.”
In the same way that we can multiply our savings through investing or get in shape through regular exercise, the effectiveness of our habits is a lot like compound interest. Steady, intentional action over time leads to thriving more often! In the same way that we can multiply our savings through investing or get in shape through regular exercise, the effectiveness of our habits is a lot like compound interest. Steady, intentional action over time leads to thriving more often!
MESI Practice | The Power of Habits For Thriving More Often
In the same way that we can multiply our savings through investing or get in shape through regular exercise, the effectiveness of our habits is a lot like compound interest. Steady, intentional action over time leads to thriving more often! In the same way that we can multiply our savings through investing or get in shape through regular exercise, the effectiveness of our habits is a lot like compound interest. Steady, intentional action over time leads to thriving more often!
Curiosity with a MESI Mindset
Curiosity with a MESI Mindset
One of the key components of having a MESI Mindset is Curiosity.
When we exhibit curiosity, we demonstrate a genuine interest in understanding ourselves, others, and the world around us. The outcome of this curiosity is greater Awareness of our emotions, thoughts, needs and values and genuine connection with others. Just like other MESI skills, curiosity is a ‘mental muscle’ we can exercise!
MESI Practice I Curiosity with a MESI Mindset
Random Acts of Playfulness
Random Acts of Playfulness
Let's talk about something serious — having fun! Living a life of playfulness isn’t just for kids, it is something we can choose to do no matter how old we are. It encompasses a mindset and approach to life that embraces joy, spontaneity, and lightheartedness. Our to-do list will always be there. Other than ensuring that the most urgent and important matters are addressed, taking pauses more regularly throughout the day helps find moments of fun and play that research has shown benefit our wellbeing by creating connection, sparking creativity, and promoting a sense of presence and flow.
MESI Practice | Random Acts of Playfulness
Emotional Granularity
Emotional Granularity
Imagine this: You are driving your car when a yellow light suddenly starts flashing on the dashboard. You notice it with some apprehension but feel unsure what it means so you keep driving.
Now, imagine this: You are driving when a yellow light shaped like a gas pump suddenly starts flashing on your dashboard. You notice it, and then name it because you’ve seen it before: Your car needs gas. At the next gas station, you pull over to fill it up before you continue your trip.
Emotions are a lot like that car dashboard light. They are specific sensations that alert us when something needs our attention and provide important information about our values and needs. A key part of using the EVENT Framework is learning to name your emotions with precision. This skill is called emotional granularity and it helps us experience and work through our emotions more fully.
MESI Practice | Emotional Granularity
Now, imagine this: You are driving when a yellow light shaped like a gas pump suddenly starts flashing on your dashboard. You notice it, and then name it because you’ve seen it before: Your car needs gas. At the next gas station, you pull over to fill it up before you continue your trip.
Emotions are a lot like that car dashboard light. They are specific sensations that alert us when something needs our attention and provide important information about our values and needs. A key part of using the EVENT Framework is learning to name your emotions with precision. This skill is called emotional granularity and it helps us experience and work through our emotions more fully.