Months back, I strolled into my office, ready for what I thought would be a stellar day.

My enthusiasm dwindled as I realized my computer was acting up—applications refused to open, and the Internet was moving at a snail's pace.

I’m no computer expert, but I knew something was very wrong. I struggled for a week to revive my machine, finally ending with a visit to the store where I purchased it.

As I chatted with a young, tech-savvy guy, his computer jargon sounded like a language from another planet. He noticed my bewilderment and reassured me that he had everything under control.

“I’ve got this,” he said. “I’m going to perform a ‘factory reset’ and get your computer running smoothly again.”

Giving an understanding nod (even though I was pretty clueless at this point), he exuded confidence that this reset would do the trick.

Sure enough, when I got my computer back, it ran as smoothly as Day 1.

Curious, I turned to Google for more insight.

A factory reset, it turned out, restores a device to its original settings.

Every software download and setting change I made over time — was instantly erased.

The machine reverted to the state the manufacturer knew was optimal for peak performance, the state in which it would run most smoothly and efficiently.

Many anticipate a fantastic year ahead as we gear up for a new journey around the sun in 2024. However, some might feel things aren't running as smoothly as they should.

Just like my computer needed a reset, some of us need a "mental health factory reset" to kickstart the year firing on all cylinders, ready to tackle our goals.

It's time to fine-tune our mental well-being and revert to the state we were designed and created to thrive in.

We must delete and replace all the old negative patterns with proven strategies for a happy, healthy life.

Are you ready to perform a mental health factory reset to launch 2024 on the right note?

Here's a plan to help you do that!

The first step

Embarking on your mental health factory reset begins with a crucial first step: determining what to start and stop.

This isn't just about setting resolutions; it's about intentional living. Take a moment to assess your life — what's working and what's not.

Identify stressors — toxic relationships or a struggle to set boundaries at work or in personal connections.

These are the types of things you need to decide to leave behind intentionally.

On the flip side, recognize activities that could enhance your well-being, such as healthier eating, practicing mindfulness, or consistent exercise.

The key here is to be “intentional.”

Commit to the idea that this year won't be a chaotic scramble of reacting to life's twists.

Instead, focus on deliberately starting what brings peace, joy, and hope while stopping what brings pain, fear, and stress.

Try this: grab a piece of paper, create two columns labeled "starting" and "stopping," and write down your intentions.

This simple act kickstarts the process of intentional living for the new year, setting the stage for your best life.

The good news is you're not navigating this alone.

Beyond relying on your experiences, there is a strong body of research to help guide you in developing your "factory settings."

Some activities align with your inherent capacity to thrive, while others will bog down your emotional well-being.

Here are some vital actions to consider starting and stopping in 2024, paving the way for a restored and optimal emotional state.

1. Get moving

It might sound too good to be true, but exercise really is the foundation of a mental health reset.

What’s important to understand here is that you don’t need to train for a marathon to reap the benefits of a healthy routine; even a daily walk can work wonders for your physical and mental well-being.

Aim for 10,000 steps a day, roughly 5 miles, a goal that powerfully improves your overall health.

Unfortunately, most adults in the U.S. only manage 3,000 to 4,000 steps daily, falling into what doctors label a sedentary lifestyle.

The research underscores the link between walking and health, revealing that those taking 12,000 steps a day were 65% less likely to die than those taking 4,000 steps.

Individuals fitting in 8,000 steps daily showed a 51% lower mortality risk.

If hitting 10,000 steps seems daunting, the data suggests that increasing steps brings significant physical health benefits.

Obviously, the stakes are very high when we consider the physical, but exercise is equally important for mental well-being.

It enhances mood, positive affect, self-esteem, and coping skills while simultaneously reducing stress, anxiety, and depression.

Some studies go so far as to suggest that exercise can outperform certain antidepressants in treating depression symptoms.

The message is crystal clear regarding our factory settings for physical and mental health: our bodies were designed to move!

2. Break free from bad habits and addictions

Bad habits and addictions weigh us down and keep us from functioning at optimal levels.

Whether it's alcohol, food, video games, or pornography, these addictions trap us in a cycle of the compulsive pursuit of the dopamine rush released by these activities, diverting our focus from the activities that nurture our minds and bodies.

We must regain control over these compulsive behaviors to return to our factory settings.

Of course, breaking bad habits is easier said than done. The approach depends on the severity of the issue.

For less severe habits, like excessive social media use, pinpoint triggers and substitute them with healthier alternatives.

For instance, if boredom prompts a two-hour social media scroll, create a list of positive alternatives — like listening to music or walking on the beach — to redirect your focus.

However, when a bad habit evolves into a full-blown addiction, the situation becomes more complex.

If, for example, you're downing six beers nightly to cope with work-related anxiety, seeking therapeutic intervention from a mental health professional is crucial for maintaining sobriety.

Whether struggling with a bad habit or a strong addiction, research emphasizes that freedom is more attainable with support.

Engage friends, family or a trusted therapist. A robust body of research suggests that the accountability of a supportive relationship is the most important aspect of long-term recovery.

3. Fuel your mental health with healthy eating

The impact of an unhealthy diet goes beyond physical health, affecting our emotional well-being as well.

Poor eating habits contribute to cardiac issues, diabetes, obesity, and cancer. Yet perhaps surprisingly to some, a mental health reset demands a focus on healthy eating habits.

Our emotional well-being is intuitively wired to the food we consume.

Healthy eating plays a crucial role in preventing mental health issues like schizophrenia, depression, ADHD, and Alzheimer’s.

Those who include fresh fruits and vegetables in their diet report fewer mental health problems.

Conversely, individuals consistently consuming processed foods like chips and snacks face a higher incidence of depression, anxiety, and stress.

As crazy as it sounds, there's a very real mind-body connection.

Optimal mental health functioning starts with your choices in what you eat.

Embrace healthier eating habits for a genuine mental health boost.

4. Loosen the grip of stress

Chronic stress can have devastating mental health consequences, paving the way for developing diagnosable issues like anxiety, depression, and a host of physical ailments such as heart disease, stroke, irritable bowel syndrome, and cancer.

To kickstart a mental health factory reset this year, tackling stress head-on is crucial.

Stress often stems from a negative mindset (we'll delve into that shortly), but the initial step in effective stress management is mastering the art of calming your brain and body.

Enter powerful tools like progressive relaxation and mindfulness.

These techniques create a relaxation response in your body that is incompatible with the over-activation of the stress response.

Incorporating daily practices of these techniques, coupled with deep breathing exercises, trains your body to manage stress effectively.

To aid you on this journey, we've developed a mobile app at LiveWell Behavioral Health that includes targeted training on mindfulness and relaxation.

This app is your companion in mastering stress management. Find the link to our new app at the end of this article.

5. Embark on a quest for meaning and purpose

Jumpstarting your mental well-being in the new year starts with a laser focus on finding purpose and meaning in your life. At its core, our actions are fueled by purpose — the meaning that breathes life into our very existence.

What we can achieve as humans is truly astonishing when we pinpoint our "calling."

Answering the question "Why am I doing this?" essentially establishes your personal life mission, providing the fuel to persevere through tough times and cultivate resilience against the inevitable hurdles 2024 may bring.

The research strongly supports this notion. Those with a powerful sense of purpose are not only more likely to attain profound well-being but are also actively more engaged in their goals and find satisfaction in family, relationships, and careers.

6. Shift to positivity: Erase negative mindsets

An important strategy for your mental health factory reset for the new year is to ditch the negative mindset.

Decades of clinical research affirm that negative emotions like depression, anxiety, and stress are all rooted in unhealthy thoughts that create and sustain toxic emotions.

If you’re serious about reclaiming your true self, the person you were created to be, you must overwrite these with positive, healthy thoughts about your future.

Again, this is easier said than done. Years of exposure to toxic people and traumatic experiences have etched those negative mindsets deep.

Yet, breaking free is possible. Research advocates vigilance over your thought life, especially amid negativity.

In the new year, commit to hitting pause whenever negativity creeps in.

Take a moment to jot down your thoughts and evaluate their origin — are they stemming from old negative mindsets or nurturing healthy thoughts that drive peace and joy?

Our Livewell app, featuring a digital journal, will help you record these emotions in real-time and stop negative mindsets in their tracks.

7. Build healthy connections for mental wellness

Choosing who to take with you on the journey to a mental health factory reset is pivotal.

Positive, supportive relationships are the key to lasting change.

Focus on building relationships with individuals who will keep you honest and accountable.

You don’t need people-pleasers on your support team; opt for those who consistently speak the truth in love.

The research underscores the power of healthy relationships.

We naturally adopt the habits of those closest to us, embodying their characteristics over time.

The mind-body connection becomes evident in the studies on supportive relationships — lower blood pressure, improved sleep, and a greater ability to conquer addictions.

Some studies suggest a longer life with a significant support person by your side!

8. Transform your life with the LiveWell app

2024 is our chance for a fresh start.

Together, let's reclaim the state we were designed to thrive in. Enter the LiveWell app — a powerhouse for your journey to a healthier you in the new year.

As I've mentioned before, the app has a built-in journal to track your mood and dynamic courses covering mindfulness, healthy relationships, stress management, and evidence-based interventions for confronting depression and anxiety.

It's a one-stop shop designed to help you build meaning and purpose and connect you with a global community of like-minded individuals.

Need extra support? You can even connect with one of our LiveWell coaching options for vital encouragement and accountability.

However, you choose to reset your mental health, remember that you're not alone.

The LiveWell team is always here to assist.

Blessings to you in the new year as you begin your journey to start healthy patterns, stop the unhealthy ones, and pursue your best life!

Dr. Mike

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If you're struggling through a difficult situation, finding yourself in a challenging season, or feeling frustrated in a conflicted relationship, consider seeing a therapist who can help you process how you feel, identify what you need, and establish tangible goals for your growth. Our team at LiveWell Behavioral Health is ready to respond to your needs and provide meaningful and effective care. Call us at (321) 259-1662 or www.livewellbehavioralhealth.com. We’re here to help you get healthy, stay healthy, and live well!