Are you tired of surface-level 'positive thinking' advice that doesn't lead to lasting change? This guide unveils 6 powerful mental glow-up tactics designed to go beyond basic positivity, helping you cultivate deep-seated resilience, build genuine inner strength, and achieve sustainable mental well-being. Discover practical, actionable strategies that redefine your approach to personal growth.

Hey there! So I've been thinking about mental health lately as I've had some downtime to reflect on my life. You know that feeling when your intuition tells you something big is about to change? Not necessarily good or bad, just...different from what you've known? When I sense those shifts coming, I've learned to mentally prepare myself (not in a pessimistic way, but by embracing the whole concept of change).

One thing I've noticed about the wellness space is how it often pushes positivity above all else. Don't get me wrong, positivity matters! But my hot take? We need room for authentic expression too. Being grateful and celebrating wins is important, but so is acknowledging how we handle the challenging stuff. I've seen so many people abandon their dreams or personal growth journeys simply because they lost patience with the process.

I'm not here to make changing your life sound like some glamorous, easy journey. Instead, I want to offer a different perspective that might help keep you going, especially when facing those inevitable changes and challenges.

6 Powerful Mental Glow-Up Strategies You Won't Find in Mainstream Wellness Advice

When I say "mental glowing up,", I'm talking about the deep, sometimes messy work of evolving your mindset and emotional intelligence. The headlines below represent what I believe constitutes genuine mental growth. It’s not meant to be quick fixes or positive vibes only, but sustainable practices that help you navigate life's inevitable changes with more grace and resilience.

These are the practices that have personally helped me weather storms and embrace new chapters. I've found that the real glow-up happens not when everything is perfect, but when we develop the tools to process our experiences authentically. Let's dive into what this looks like in practice.

Your Mindset's Evolution: Processing for Deeper Growth

If you are journaling already (Add points if you also go to therapy) and doing so in a way that you say EVERYTHING: the good, the bad, the negative, the all-over-the-place, etc., then this step is not the most mind-blowing step.

However, I am adding this because in so much of my life, I watch people be in a constant state of go mode and never really process things. Processing things is honestly the most important aspect of your mental glow-up. When we don't take time to reflect on our experiences, we miss valuable insights and end up repeating patterns that don't serve us.

Think about it:

How many times have you rushed from one thing to another without pausing to consider what you learned?

Processing allows us to integrate experiences, extract wisdom, and actually grow from what we've been through rather than just accumulating more experiences. It's the difference between living mindlessly and living mindfully.

It all boils down to the profound truth that people's minds change all the time and sometimes when we don't check in with ourselves, we don't realize when we checked out (of relationships, of career paths, of going for our dreams) and a lot times it never just hurts you to be in something that doesn't work. This insight captures something essential about the human experience.

Think about relationships specifically. When you're just going through the motions and your partner notices your detachment, they're left with an impossible choice: Do they stand by you because they care, or do they end things because you can't bring yourself to do it? Even when you don't intend to cause harm, your lack of processing and honesty forces others to bear the emotional burden of your uncertainty.

This pattern extends beyond romantic relationships into friendships, career paths, and personal goals. The unprocessed decision to check out while physically remaining present creates a dissonance that can be more painful than a clean break. That's why regular self-reflection isn't just self-care: it's an act of integrity toward everyone in your life.

When we develop the habit of honest self-assessment, we can recognize these shifts in our internal landscape before they manifest as harmful patterns. This awareness creates the space for intentional decisions rather than passive drifting, which benefits not only ourselves but everyone connected to us.

Embrace Your Full Emotional Spectrum: Unfiltered Feelings for Deeper Insight

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This is where people may disagree with me, but sometimes in the wellness space, there is a sense of fear-mongering when it comes to discussing other emotions besides being happy or positive.

“If you think negatively, your manifestations won’t come true.”

And here’s where I need to clarify: Emotion is a spectrum and also comes in waves. It is never wrong to feel things; it’s always what you do and learn from the feelings.

Toxic positivity is not equivalent to gratitude. And even though I spoke about it in an older post, I would say the biggest indicator of toxic positivity is when you express it, it’s not relevant to the topic.

Let’s say you’ve been trying to do something and the outcome isn’t what you wanted:

• Thinking “I’m grateful that this challenge xyz” or “Despite this not being the outcome I wanted from pursuing [insert what you were trying to do here], I learned [this about myself/ the process/ the way I was going about it] and now I can use that information I gained going forward”: Those are example of genuine gratitude because you can acknowledge the hard feelings, dissatisfaction and whatever hard feeling and find the good in out of it

• Toxic positivity, on the other hand, is always either blanket statements, statements that are irrelevant to the context, and/or dismissive statements like “it can always be worse” or “well, at least I still have xyz”. The reasons why toxic positivity statements are so useless and not genuine gratitude are that pretending bad things don’t exist or hard emotions don’t exist doesn’t make it not real.

I’m not saying people should be sad or down on themselves, but what I am saying is that what emotions are supposed to do is guide you. It isn’t productive to pretend they don’t exist, it isn’t productive to limit the emotions you are afraid of feeling because you don’t want to be perceived as a negative person, it isn’t productive to project negative emotions on to others or use it to blame other people all the time.

Yes, people do a lot of horrible things, or things in life aren’t fair, but we can also think about it like: why does that thing bother me so much? What does this show me about my boundaries, my needs, or my beliefs? Use your emotions to be proactive, not reactive.

Passion can’t exist without anger, cherishing can’t exist without sadness, protection/survival instincts can’t exist without fear, and Boundaries can’t exist without disgust. On the flip side, Greed wouldn’t exist without happiness because Happiness is a high that people tend to fear falling from (but it is so human when it happens).

Note: I define Joy and happiness differently. Click here for the in-depth explanation.

Reclaim Play & Curiosity: Engage in Non-Productive Joy

This is a reminder for my “A-types” and honestly any adult who feels like it’s too late to try new things as an adult: You don’t need a reason for doing anything except it had your interest.

When we limit ourselves to only doing things for our careers or in general because we deem it necessary for a specific outcome, we are limiting ourselves from exploring. And the thing is many of us may feel shame to want to explore different activities as an adult because it feels childish (or people tell you how childish it is constantly).

“Mind you, that is grown adult [doing xyz]”

Well, I want to take a moment to remind people it is a privilege to have been able to discover your interest and pursue them at a young age. I’m saying this isn't an excuse, but a lot of times when people don’t pursue their interests, it isn’t always because of themselves. When they were kids, this could’ve been their experience:

• Coming from a low-income family/school district

• Parents didn’t value what they had interest in

• Experienced parentification/ adultification at a young age

• Lack of awareness/ exposure

• Too overwhelming to peruse with other responsibilities (since kids tend to mimic their parents; if a parent seems to always have stress about money, a kid may think it more important to just get good grades and prioritize whatever could make them money to alleviate parents' stress sooner rather than later)

So here's my challenge to you: Carve out time each week for activities that have no "productive" purpose. Something you do purely because it interests you or brings you joy.

This could be:

• Taking a dance class just because the music makes you feel alive

• Learning to draw, even if you "have no artistic talent"

• Reading fiction instead of self-help or business books

• Exploring a museum exhibit on a topic you know nothing about

• Taking a different route home just to see what you might discover

These seemingly "pointless" activities often end up being the most enriching. They expand your perspective, connect you with different parts of yourself, and sometimes lead to unexpected insights or opportunities. But even if they don't, they're valuable simply because they remind you that your worth isn't tied to your productivity.

The irony is that when we give ourselves permission to explore without agenda, we often discover aspects of ourselves that ultimately enhance our work and relationships. The most innovative ideas rarely come from grinding away at the same problems; they emerge when we allow our minds to wander and make surprising connections.

Being a well-rounded human means embracing curiosity and play alongside ambition and discipline. Don't let adulthood rob you of the joy of exploration.

Evolve Your 'Why': Adding Depth to Your Purpose

So this is a direct step after the last three points. A lot of times we get told to revisit our "why" to re-motivate us and to remind us why we started in the first place, but I never see people say to add to it. I am a believer that every time we experiment with a new goal, we should be adding to our why with the lessons we learned and returning to our why to make it stronger.

Something I want to emphasize is that we don't always need a strong reason to start but we do need a strong reason to continue. People start things for all types of reasons, and we discover new reasons as we pursue the goal. I never liked the idea of shaming people for their initial reasoning when there's still probably a lot behind it that the person who made the goal has yet to discover.

In my own life, I initially started pursuing education outside of traditional institutions in my post-grad journey because I was getting frustrated with my job search. I wanted more proof that I was qualified for what I was applying for because I had an insecurity that I wasn't enough. That initial reason led me to discover that internally I felt a level of discomfort once I left school because for years my life centered around academic achievement (which is why for the academically validated, it's always a slippery slope because if you did just like the thrill of high grades but your heart and interest belongs to more of a creative pursuit which is less defined and straight-forward, it creates this internal crisis). However, the substance and deeper purpose only came through initially pursuing for more surface-level reasons and actually being aware throughout the process.

When you revisit your why, ask yourself:

• What new insights have I gained since I started this journey?

• How have my priorities shifted or evolved?

• What unexpected benefits have I discovered along the way?

• What parts of this process have resonated with me on a deeper level?

Adding substance to your why isn't about replacing your original motivation; it's about enriching it. It's about creating a more nuanced understanding of what drives you, which makes you more resilient when challenges arise. Your "why" should be a living, breathing thing that grows as you do.

Align Your Faith & Trust: The Foundation of Unshakeable Inner Peace

Faith is an often misunderstood concept that extends far beyond religious beliefs. Throughout human history, having faith in something (whether a higher power, natural laws, humanity's potential, or our own abilities) has been the cornerstone of resilience during difficult times.

Some place their faith in religious teachings, others in scientific principles, some in the inherent goodness of people, and many in a combination of different belief systems.

The important thing isn't what you have faith in, but rather that you have identified where your faith lies. This awareness becomes crucial during life's inevitable challenges; it's the foundation you stand on when everything else seems unstable.

However, I've noticed something interesting about faith: it requires a partner called trust. And this is where many of us experience mental friction without realizing the source. You can claim to have faith in something, but if your actions don't reflect trust in that faith, you create internal conflict.

For example:

• If you say you have faith in your own abilities but constantly second-guess every decision

• If you claim to have faith in a spiritual path but abandon its principles at the first sign of hardship

• If you express faith in science but reject findings that challenge your comfort zone

• If you state you have faith in your partner, but monitor their every move

In each case, there's a disconnect between the declared faith and the demonstrated trust. This misalignment creates anxiety, uncertainty, and mental exhaustion. Your mind is constantly at war with itself; one part wants to believe, another refuses to trust.

I've found that doing a regular "faith and trust check" helps me identify these disconnects. I ask myself: "Where am I placing my faith right now?" and then the harder question: "Do my actions and thoughts show that I actually trust in what I claim to believe?"

When I notice a gap, I don't beat myself up about it. Instead, I get curious. What's making trust difficult? What would it look like to act as if I truly trusted in my stated faith? Sometimes this reveals limiting beliefs I didn't know I had or fears I've been avoiding.

The beauty of strengthening this faith-trust connection is that it creates a form of mental freedom. When you genuinely trust in your faith (whatever form it takes), you spend less energy on worry and more on presence. You're able to move through challenges with a sense of groundedness that no external circumstance can easily shake.

So take a moment to reconnect with where your faith is currently placed. Then, honestly assess: does your trust match your faith? The alignment of these two forces creates a powerful foundation for mental well-being that humans have relied on since the beginning of time.

From Vision to Reality: Implement a Strategic Action Board

Vision boards and action boards serve distinct purposes in the journey of personal growth and goal achievement. While they're often mentioned interchangeably, understanding their differences can significantly enhance your approach to manifesting your desires. Vision boards (or mood boards) are primarily focused on the emotional and aspirational aspects of your goals. They capture the feelings you want to experience, visualize the outcomes you're working toward, embody the aesthetic or lifestyle you desire, and connect you to the "why" behind your goals.

Action boards are the more practical sidekick to vision boards. They spell out exactly what steps you need to take to get things done. Think of them as your roadmap: they outline the specific actions you need to reach your vision, keep you accountable for your daily and weekly habits, save you from constantly having to figure out what to do next, and serve as a visual reminder of the actions that matter.

I've come up with a system that uses both types of boards together. For my Vision Boards, I make one for the whole year (which I keep in my Notion and, if I could, have a physical version of it in my room) plus smaller ones during new moons. I keep these on my phone so I can look at them whenever I need that emotional boost or reminder of why I'm working so hard. For Action Boards, I usually create them about 8 weeks into working on a goal or in the final month of a quarter. I keep mine on my laptop since that's where I spend most of my working hours - whether I'm at my day job or creating content like blogs, podcast episodes, or videos.

The timing of action boards is intentional. By the 8th week or toward the end of a quarter, you've had enough experience with your goal to understand what actions are truly effective, what obstacles you're facing, and what adjustments you need to make.

For a true mental glow-up, after completing all the previous steps I've outlined, you enter a new cycle of actions. These actions aren't random; they're intentional manifestations of your evolved mindset. Your actions speak volumes about your mindset, which is why creating a board specifically for your actions is so powerful. It transforms abstract intentions into concrete behaviors, bridging the gap between who you are and who you're becoming.

An effective action board should include:

• Daily practices that reinforce your new mindset

• Weekly check-in activities to measure progress

• Specific responses to potential obstacles or setbacks

• Reminders of the connection between each action and your larger vision

By creating this clear roadmap, you reduce the mental load of constant decision-making and free up cognitive resources for actually doing the work. This is particularly important during a mental glow-up, when you're establishing new neural pathways and breaking old patterns.

Final Thoughts: The Evolving Journey of Mental Glow-Ups

While I've explored the concept of mental glow-ups in previous blog posts and podcast episodes, my own understanding and approach have significantly evolved over time. What I've shared here represents the insights I've gained through personal experience, conversations, and observations that I rarely see addressed in mainstream wellness discussions. The journey toward mental wellness isn't linear or one-size-fits-all; it's deeply personal and constantly shifting as we grow.

What makes this perspective different is the emphasis on embracing the full spectrum of human experience rather than just focusing on positivity. True mental growth happens when we acknowledge our shadows, revisit our motivations with curiosity, align our actions with our beliefs, and create practical systems to sustain our progress.

My hope is that by sharing these less-discussed aspects of mental transformation, you'll find permission to forge your own authentic path to wellness: one that honors your unique history, celebrates your evolution, and creates space for continued growth and self-discovery.

Dive Deeper with A Little Atypical

Loved these strategies? I often discuss these concepts and more on my podcast! Listen to the latest episode: