I remember when I began to consider myself a "grown woman". You see, this wasn't when I became an adult, started living by myself, or even bought my first car. I felt "grown" when my quality of life truly improved. It was a ripple effect that spread through all areas of my life, not just visibly, but I felt it in the way my behaviors started to change and evolve. Improving the quality of your life isn't a future-state event that you schedule for when a particular milestone is achieved, it is a daily conscious and ongoing effort that should co-exist with our state of being. Living a dream life starts first with understanding our current quality of life and what we can do to improve and sustain it.
I began searching for links between what I was experiencing from a neuroscience and psychological standpoint. I found that assessing and improving quality of life involves understanding the interplay between the brain, behavior, and environment. Some of the research I have analysed in these fields offers valuable insights into how cognitive processes, emotional regulation, and social interactions influence overall well-being. Let's talk about how you can apply these findings to assess and enhance your quality of life sustainably.
Assessing Your Quality of Life
Cognitive Functioning: Ever felt like your life is declining because you struggle to be efficient and productive at tasks that require your cognitive functions? You probably now struggle to read or finish more books, or you struggle to focus and pay attention for longer than 5 minutes. Most of the time, our cognitive challenges are not a neurodifference or a sickness - we have been out of an environment that forces us to use our cognitive functions efficiently for a while (like a school environment). You can evaluate your cognitive health by considering aspects such as memory, attention, and decision-making. It's easy to see the gaps in your interactions with work tasks, and when in situations that require you to be an autonomous adult (like everyday life). Mild or moderate to severe forms of cognitive decline can significantly impact the quality of life, so identifying areas where you might be experiencing difficulties is important. Tools like cognitive assessments or puzzles can help monitor your cognitive status. We also often face this harsh reality when we start studying in a different country with different educational standards, or start at a new job where we need to process information faster. Some of the behaviours we see here are similar to frequently missing deadlines, struggling to listen actively, balancing work and personal life, and struggling to process information as quickly as required - I know this because it happened to me.
Emotional Health: There was a time in my life when I used to feel things so deeply that it would hurt, and I would feel so out of control - I would feel so powerless with my emotions. There's nothing wrong with being passionate but when your emotions begin to dictate your life and actions to the point that it interrupts the quality of your life, there's a challenge. After I got diagnosed with Generalised Anxiety Disorder, I began to make sense of anxiety crippling me and having a huge effect on my life. Still, my life wasn't a source of happiness for me - I was constantly an emotional wreck. Even though I made sense of my world with a diagnostic label, I knew labels sometimes also trap us into believing we have to cope through life and settle for a mediocre quality of life, instead of thriving and flourishing. I began reading and searching for answers. I learned neuroscience shows that emotional regulation—our ability to manage and respond to emotions—affects our daily functioning and stress levels. So reflect on how you handle emotions: Do you feel overwhelmed by them, or can you manage them effectively? Regular self-reflection, possibly through mood-tracking apps or journals, can provide insights into your emotional patterns.
Social Connectivity: Our quality of life can also be determined by the people close to us - spouses, partners, family and friends (even coworkers and bosses). Every time I've felt a decline in my quality of life, there's usually someone in my life whose relationship with me causes it, among other factors. The human brain is inherently social, and our connections with others have a profound impact on our mental health and resilience. Assess the strength and quality of your relationships. Are they supportive and satisfying, or are they sources of stress? Social health can be gauged through direct reflection on your interactions and feelings of connectedness with others. Loneliness and feelings of aloneness also can depreciate the quality of our lives.
Physical Health and Brain Function: The grand truth is that until I got my physical health in order, I couldn't manage stress and anxiety properly, nor improve my cognition as much as I wanted to. There is a strong link between physical health and cognitive function. Evaluate how your lifestyle may be affecting your brain health—diet, physical activity, sleep, and substance use all play roles in cognitive abilities and emotional stability.
Sense of Purpose and Autonomy: An interesting piece of the puzzle that is now my thriving quality of life is my autonomy to build a life that is truly mine, connected to the meaning I (and God) have associated with my existence. I am honestly not living to meet anyone's grand expectations, and I am earnestly connecting with myself daily to ensure this. I'm on a journey with myself (and my inner child) and I never feel isolated because I also make sense of the world through my interaction with others. I live in deep gratitude daily while I thrive above ego and the power of external expectations/validation. Psychological research underscores the importance of having a sense of purpose and autonomy in life. Reflect on whether you feel in control of your life and whether you engage in activities that are meaningful to you. These factors are closely tied to motivation and overall satisfaction with life.
Improving Your Quality of Life Sustainably
Enhance Cognitive Skills: Engage in activities that challenge your brain, such as learning new skills and languages, reading, or playing strategic games. Cognitive engagement has been shown to improve mental sharpness and delay cognitive decline. I solve at least one puzzle a week, take all my notes in a mind-map format, practice speed reading daily, engage my memory through visual encoding, practise active recall when studying, activate my brain through Q&As, prioritise getting into the flow state, and now building my "second brain". I'm teaching these skills in my coaching program (ask me about it).
Regulate Emotions Through Mindfulness: Practices like mindfulness meditation have been found to enhance emotional regulation and reduce stress. By training your brain to focus on the present moment, you can mitigate the impact of negative emotions and improve overall psychological well-being. From being someone who could barely sit still for 2 minutes, I now meditate multiple times a day and find incredible distraction-free stillness for up to 1 hour. I started small through sleep meditation using apps like Unmind/Headspace. Then I started zen walks, morning and evening meditations just before praying, and more importantly, yoga and journaling taught me the ultimate ability to be mindful.
Build and Maintain Strong Social Ties: Foster your social connections by actively engaging in community activities or maintaining regular contact with friends and family. Social support is crucial for mental health, providing both emotional support and cognitive stimulation. I prefer a quality social circle over quantity. I love to volunteer my time at church and find camaraderie with coworkers who share similar values. My relationship with my family is more intentional, with so much forgiveness and grace.
Promote Physical Health: Regular physical activity not only improves physical health but also benefits brain function. Activities such as aerobic exercise can enhance memory and cognitive flexibility by promoting neurogenesis (the creation of new neurons). I will be sharing about body awareness, the gut-heart-brain connection, and body confidence in my coaching program.
Cultivate Purpose and Autonomy: Set personal goals that align with your values and interests. Achieving these goals provides a sense of accomplishment and can significantly boost your satisfaction with life. Additionally, ensure that you have the autonomy to make choices in your life to enhance your sense of control and self-worth. Remember, having a sense of control over your life is different from living your life with a tight grip. The former gives you the freedom to pivot and engage in a growth mindset while designing the life of your dreams. While the latter causes you to fixate on goals and doesn't leave room for flexibility, change and growth.
Establish and Maintain Healthy Routines: I remember my burnout experience in Amsterdam, and my case manager suggested I start building routines to feel a sense of control over my life again, while I waited to start treatment. It worked. I learned that building consistent routines is highly beneficial for both mental and physical health. Neuroscience supports the idea that routines help reduce cognitive load, allowing the brain to conserve resources for more demanding tasks. This can lead to improved mental clarity, reduced stress, and better emotional regulation. Establishing routines around key areas of health—such as sleep, nutrition, exercise, and work-life balance—creates a structured environment that can enhance your overall quality of life. For example, a regular sleep schedule aligns with your natural circadian rhythms, improving sleep quality and mood. Similarly, set times for meals can improve metabolic health, and designated times for work and relaxation help maintain a healthy balance, reducing the risk of burnout. Consistency in these areas fosters a sense of predictability and control, which are key components of a satisfying and sustainable lifestyle.
Optimize Your Built Environment: My home is my sanctuary and I pay a bit of a premium on it, and it is a decision I am happy with. The spaces we live and work in significantly impact our cognitive function, emotional state, and overall health. Neuroscience and environmental psychology suggest that our surroundings can either enhance or diminish our well-being. Optimizing your built environment involves creating spaces that promote comfort, health, and productivity. This could include maximizing natural light, which has been shown to boost mood and energy levels, reducing clutter to lower stress and enhance focus, and incorporating nature through elements like plants or water features to reduce stress and improve air quality. Have you paid attention to your workstation lately? Ergonomic adjustments to furniture and workspace setups can prevent physical strain and enhance comfort, which in turn supports sustained mental focus and reduces fatigue. By thoughtfully arranging and adapting your living and working spaces, you can create environments that support your overall health and improve your quality of life sustainably.
Routine Assessment and Adjustment: Continuously assess your quality of life using both subjective measures (like self-reflection and questionnaires) and objective measures (like cognitive assessments). This ongoing evaluation will help you identify areas for improvement and adapt your strategies accordingly.
Improving the quality of life from a neuroscience and psychological perspective involves a balanced focus on cognitive function, emotional health, and social relationships. Remember this is an ongoing journey, and improving the quality of your life isn't an absence of challenges or hard times, but it impacts how you handle hard things moving forward. You may start to feel a lot happier because what you would consider stressful in the past might no longer feel that way to you. You also begin to expect a level of ease and flow in your life that increases your life satisfaction and overall well-being as well. Imagine all you could do with improved cognitive abilities and self-confidence to pursue your dream life, you'd be unstoppable!
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