Today, you’re facing another day full of demanding tasks and responsibilities. It can feel overwhelming. The cycle seems never-ending. You wake up stressed, am I right? For some, this kind of pressure is mentally exhausting, even paralyzing. At the very least, it doesn’t help your mood. That’s why I want to introduce you to the principles of mental biohacking, which have proven highly effective in my years of experience as a memory and mental coach.
In general, taking a step back and gaining perspective helps achieve mental relaxation and reduces feelings of internal tension. Mental biohacking can help you do just that.
The term may be new to you. Essentially, it refers to self-optimization on various levels—through nutrition, physical activity, mental exercises, sleep, concentration, and more. The goal is to harness your biological potential to improve your quality of life.
Biohacking relies on self-awareness and experimentation. In practice, this means observing what improves your life and under what conditions your body performs best. It’s useful to step out of your comfort zone because that’s often where you discover yourself. You’ll see what works for you and what supports your body.
Here are some natural biohacking methods I have found particularly effective:
Take a cold shower in the morning
After waking up, finish your shower with a bit of cold water. Start gradually and hold it for a few seconds. Each week, increase the duration until you reach about one minute. This strengthens positive self-perception, energizes the body, boosts immunity, and increases stress resilience.
Limit certain foods
Cow’s milk, pasta, coffee, refined sugar, white bread, and sweets are “mood killers.” Remove them from your diet for at least 14 days. You can gradually reintroduce them one at a time, paying attention to how they affect you. The goal is to identify foods that drain your energy.
Stretch your body
Physical activity improves both body and mind. If you feel physically unwell, how will your mental state be? Even a few minutes of movement at home or in the office can lift your mood and energize your body.
Go for a run
For those who enjoy sports, I recommend a 20-minute run or brisk walk. Personally, I often use this method when facing tasks I find challenging. During a run, constructive ideas and solutions come to mind. Afterward, enjoy a protein shake with blended frozen fruit as a sweet mood booster.
Three bonus tips:
- The right mental filter – Your mindset shapes your reality. If you decide the world is unpleasant, that’s how it will feel. If you approach tasks calmly, you’ll handle them with ease. I often treat complex tasks like solving a detective story—something I enjoy—which makes them feel lighter and more adventurous while keeping my inner calm.
- Morning light sleep – Around 5–6 a.m., during shallow sleep, I like to mentally rehearse tasks, especially those requiring creativity. This is when the best ideas often come, which wouldn’t occur fully awake.
- Not-to-do list – Try the opposite of a to-do list. If a colleague requests a meeting without context, find out the details first—maybe it can be solved by phone. If an email demands a lengthy response, reply only with what is essential, clearly and concisely. This frees up time for priorities and reduces stress. Ask people how much time you truly have for a task—sometimes deadlines are unnecessarily tight.
