Two Habits to Develop Mental Flexibility
Taking care of mental health is more important than ever, but knowing how to actually do it can be challenging. You may hear advice like taking time to breathe, setting boundaries, reducing responsibilities, or disconnecting from work. While all of these strategies are valid, one essential approach is often overlooked: cultivating mental flexibility.
Rather than chasing happiness as a fixed state, it is more sustainable to focus on becoming more mentally flexible. This ability allows individuals to adapt to change, tolerate distress, and face emotional challenges with resilience. Here, we explore the significance of mental flexibility and two effective habits to strengthen it in daily life.
Why Mental Flexibility Matters
Dr. Becky Kennedy, a renowned psychologist and author, emphasizes that flexibility—not happiness—is the key to healthy emotional development. As she explains:
“Happiness does not come from avoiding emotions but from learning to tolerate them. The more we help our children manage their crises, rather than trying to make those feelings disappear, the more we help them grow.”
The same concept applies to adults. Avoiding uncomfortable emotions can limit long-term well-being, while learning to face and work through them builds inner strength.
According to Lara Maloy, a researcher at Harvard Medical School, mental flexibility can help people deal with stress and promote a sense of control. In an article published by Harvard Health Publishing, she notes that flexibility supports positive thinking and improves how individuals respond to anxiety, depression, or insomnia. It also plays a vital role in trauma recovery.
Mental flexibility is not about controlling or eliminating stress but learning to coexist with it in a healthy way.
Two Key Habits to Strengthen Mental Flexibility
Dr. Aditi Nerurkar, a physician affiliated with Harvard and an expert in stress management, outlines two habits that can significantly enhance mental flexibility.
1. Avoid Multitasking
Although multitasking is often praised in fast-paced environments, research shows it can reduce cognitive performance. Dr. Nerurkar describes multitasking as a form of “toxic flexibility” that impairs the brain’s ability to solve complex problems. Performing one task at a time allows the brain to focus fully and process information more effectively.
Single-tasking helps preserve mental energy, prevents burnout, and fosters clarity. Prioritizing depth over speed is one of the most effective ways to build emotional resilience.
2. Take “Brain Breaks”
The second habit is intentionally taking short breaks throughout the day. These “brain breaks” create a buffer between tasks, giving the brain time to recover and reset. According to Dr. Nerurkar:
“When you schedule short pauses into your day, it has a cumulative effect on stress reduction, emotional regulation, and memory retention.”
Brain breaks can include deep breathing, stepping outside, stretching, or simply sitting quietly for a few moments. Even a few minutes can make a noticeable difference in mood and productivity.
The Broader Impact of Flexibility on Mental Health
Mental flexibility is a cornerstone of positive psychology. It enables people to adapt to setbacks, handle uncertainty, and bounce back from emotional challenges. Studies show that individuals with higher mental flexibility report greater life satisfaction, stronger interpersonal relationships, and enhanced coping skills in both personal and professional life.
According to the American Psychological Association (2023), resilience and flexibility are essential components of long-term mental wellness. They allow individuals to accept reality, stay grounded during difficult times, and maintain hope for the future.
Final Thoughts
Mental flexibility is not an innate trait that some people have and others lack. It is a skill that can be cultivated through conscious practice. By reducing multitasking and incorporating brain breaks into your daily routine, you can gradually train your mind to become more adaptive, present, and resilient.
In a world filled with change and uncertainty, flexibility is not just helpful, it is essential for mental well-being.
FAQs
What is mental flexibility?
Mental flexibility is the ability to adapt to new situations, tolerate emotional discomfort, and respond to challenges with resilience.
Can mental flexibility reduce anxiety?
Yes, research indicates that higher mental flexibility can help reduce symptoms of anxiety, depression, and stress.
How long should a brain break be?
A short break of 2 to 5 minutes between tasks is often enough to improve focus and reduce mental fatigue.
Is multitasking always harmful?
While occasional multitasking is manageable, frequent multitasking can negatively impact cognitive performance and stress levels.