The Simple Way to Build a Healthy Mindset (+ Free Download)

How to create a healthy mindset without getting overwhelmed

Ultimately, a healthy mindset is going to let you do the things you really want to do in life. 

It’s not like this is a new topic.

Everyone knows that you should develop a healthy mindset

But how do you even know what that even looks like? Where do you find one of those? If you’re anything like us, you can be trudging along in a relatively functional manner, but still catch your mind saying some pretty negative things. 

That’s why we are going to give you one simple trick you can use every day to build a healthier mind.  

How to spot your unhealthy mindset

You know you need to build a healthier mindset when your negative thoughts are repetitive and stop you from doing things you want to be doing. 

If you think you need a mindset detox, you’ve already read a few blog posts. 

You’ve been around the block. 

People talk about the power of positive thinking, surrounding yourself with positive people, exercising, giving back, appreciating the little things…

But what if your mind isn’t on your side? Like, you’ve got friends, you like your job, you take the time to walk through the park. But when you are by yourself, your mind kind of circles and gets stuck in a negative rut. Who are you when nobody is watching? 

See if any of these sound familiar: 

“I can’t do it”

“I want to but it’s too hard”

“It has hurt me in the past” 

Ok, but we don’t actually think these words. It’s easy to spot that kind of unhealthy outlook. Adults are more complicated than that.

Try this on for size instead: 

“No thanks, I don’t want to go for a bike ride. Just because. Because my legs are tired. No, we will get all sweaty. I don’t remember how, I don’t even like going outdoors. No, really, I can’t go with you. I’m actually kind of scared I am going to go over the handlebars and break my nose again, so thanks but no thanks.”

See how you negotiate with yourself until you get to the real problem? 

This is how you spot an unhealthy mindset. 

The real reason your mindset isn’t healthy (Spoiler: it might not be your fault!)

An unhealthy mindset comes from the default thoughts we tell ourselves all the time. Your thoughts dictate your outlook on life.  

Sometimes this happens without us even realizing it! 

Take money mindsets for example. In our recent blog post 5 signs you have a bad relationship with money, Amanda Campeanu talks about how the things she heard again and again as a child affected her relationship with money without her even really knowing it. 

She heard things like “We can’t afford that,” and “Money doesn’t grow on trees”. These subconscious messages dictated her reality. 

The most important thing to remember is that your thoughts and emotions can lie to you. They are not always rational. They can be based on things from the past. Sometimes it is not your fault that your mindset needs a detox.

Think about phobias for a second. 

Say you are scared of clowns (for example). There isn’t a logical reason for being that scared. However this doesn’t make the thoughts and feelings you have any less real. 

The same goes for your mindset.

The thoughts and feelings might feel real- but that doesn’t mean they are based on reality.

This is why you need to replace your default thoughts

how to create a happy mindset

Simple trick for building a healthy mindset every day

Negative thought patterns get in the way of a healthy, happy life. 

It doesn’t matter how many good things are happening if you are still distracted by your unproductive self-talk. 

The simple trick for a healthy mind?

Speak the truth LOUD and often

Never underestimate the power of the words you say to yourself!

Here is how you can use this to build a healthier mindset:

Identify the pattern, get specific on what thoughts are keeping your mind down, and then replace it with the truth. 

  1. Listen to your thoughts for a week. Whenever you are struggling with a task, whenever you actively avoid doing what you should be doing, whenever you are scared to do something, write down the words you are saying to yourself. How do you negotiate your way out of things? The point is to identify your PATTERNS. 
  2. Next, write it all down. It is much easier to call yourself out on irrational thoughts when they are out of your head. 
  3. Pick ONE negative thought pattern that is affecting your mindset the most. What is stopping you from living your life to the fullest (big or small)? It is important to remember that this will look different for everyone. Everyone is facing different struggles! 
  4. Now replace that with truth. This should be specific to you, and you might even ask someone you trust to help with this step in case you can’t see it clearly yet. 

Let’s try an example.

If you find yourself saying something like

“I can’t go to the gym because people will look at me”,

You can replace it with something like 

“My goal to lose weight is more important than what other people think” 


“What I think of myself for the rest of my life is more important than what others think for 5 minutes.” 

These healthy mindset mantras should be specific, affirming and said out loud every single day

This is a simple way to get to the heart of your negative thoughts. It is a way of addressing fears that you might not even be aware of. We truly believe in the power of writing everything down and of the words we speak to ourselves. That’s why we have included a free printable download for you to fill in and start building a healthier mindset right now! 

We will leave you with this quote from Lao Tzu:

If you correct your mind, the rest of your life will fall into place 

P.S. Last month we asked our followers on Instagram to share their daily mantras with us. We challenged them to repeat their mindset mantras every day for a month. 

These were some of our favourites:

(If you are signed up to the Padtastic email list, you will have a resource with all of these put together!) 

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