The mind can be our best ally or the most relentless obstacle in our daily lives. Faced with multiple work, family, and social demands, it’s easy to fall into critical internal dialogues that erode confidence and trigger anxiety. Mental fitness proposes an “invisible gym” where we can exercise our coping skills through concrete practices. It’s not about sugarcoating reality, but rather learning to recognize the patterns that sabotage us and gradually replacing them with habits that foster calm and clarity.
Ontological coach Esteban Proaño defines mental fitness as “the mental aptitude for living meaningfully.” This aptitude grows when we learn to intercept our own internal voices: the Critic who questions every achievement, the Controller who lives in constant tension, the Victim who freezes under stress, and other profiles that emerge without warning. Identifying these “saboteurs” is the first essential step toward a more balanced mind.
Detecting the moments when our saboteurs are activated helps us draw a personal risk map. During the day, any stressful situation—an argument, an impending deadline, an unwanted comment—can trigger thoughts like “I’m not good enough” or “If I fail, everything will fall apart.” Observing these patterns without judgment enables us to act with intention, rather than reacting automatically.
From this awareness, we can apply “unmasking” techniques. A simple statement like “that’s not a fact, it’s just my thought” acts as a mirror that reveals the fallacy of internal judgment. Repeating it every time we detect a saboteur gradually diminishes its influence and reconnects us to a more serene perspective.
To solidify this process, it’s helpful to combine identifying saboteurs with body regulation and mindfulness practices. Focusing on the body—whether through deep breathing or tensing and releasing muscle groups—anchors the mind in the present and breaks the cycle of intrusive thoughts.
Actions to detect and manage your internal saboteurs
- Keep a brief trigger diary: For one week, write down every situation that causes you tension and the associated thoughts.
- Classify your mental patterns: Link each thought to the corresponding saboteur profile (Critic, Controlling, Victim, etc.).
- Create your unmasking affirmation: Design a personal phrase (“This thought does not define my reality”) and repeat it quietly each time you notice the critical voice.
- Review your log weekly: Identify trends and decide on an area of work for the following week.
Once we’ve reduced the burden of these saboteurs, it’s time to train our inner “wise man”: that part of our mind capable of providing calm, creativity, and perspective. Incorporating brief, consistent exercises strengthens the brain connections associated with emotional regulation and weakens the networks that trigger self-criticism and anxiety.
Daily Practices to Strengthen Your Mental Fitness
- Microbreathing: Three times a day, spend thirty seconds inhaling for a count of four, holding for two seconds, and exhaling slowly.
- Muscle Tension and Release: Before a challenge (a meeting or important task), tense each muscle group—shoulders, hands, legs—for ten seconds, then release with a deep exhalation.
- Morning Gratitude Journal: Upon waking, write down three reasons for gratitude, from simple things (a bird’s song) to a recent personal achievement.
- Observation Pause: Every evening, take five minutes to observe your thoughts without evaluating, like someone watching clouds pass by.
Maintaining a weekly review block is essential to sustaining progress. Set aside ten minutes every Friday to reflect: In what situations did you activate your “sage”? Which saboteurs reappeared with the greatest force? Recording these lessons and adjusting your plan ensures that your training evolves with your real needs.
The serenity prayer adds a classic resource that encapsulates this balance between acceptance and action. Reciting it every morning helps focus your energy on what depends on you:
“Lord, grant me the serenity to accept what I cannot change, the courage to transform what is within my power, and the wisdom to know the difference.”
Cultivating mental fitness doesn’t mean suppressing uncomfortable emotions—they are part of the experience—but rather building an internal muscle that allows us to observe them without getting caught up in them. With consistent practice, we go from reacting under the weight of stress to responding with determination and clarity. Each of these small habits creates a more resilient mind, capable of transforming obstacles into steps for growth.
To further explore these tools and discover more mental fitness exercises, watch the video “Mental Fitness: Keys to Strengthening Your Mind” on our YouTube channel.
