My Brain Training Coach

  A few years ago, I bought a coloring book on a whim. It was one of those intricate, mandala-style ones you find in the “self-care” aisle — all swirling vines and tiny flowers that demanded a level of focus I wasn’t used to. I didn't expect it to change much. I certainly didn’t expect it to become a tool I’d rely on during anxious spirals. But it did. As I sat there with my colored pencils, something strange happened. The noise in my head — the racing thoughts, the catastrophizing, the pressure to “fix” everything — started to quiet down. I wasn't solving anything, but I wasn't spiraling either. I was just… coloring. The Surprising Science Behind It Coloring isn’t just child’s play — it taps into something much deeper in the brain. When we color, we’re engaging a process called structured creativity . That might sound like an oxymoron, but it's actually the sweet spot for mental calm. You're being creative within boundaries — choosing colors, filling shapes — ...

  When people hear the word depression , most picture someone sad, isolated, and tired. It’s easy to focus on the emotional symptoms—low mood, hopelessness, lack of motivation. But depression goes far beyond how we feel. It reshapes how our brains function every day—especially when it comes to thinking and memory. One of the most impacted systems? Working memory —your brain’s ability to hold and use information in the moment. What Is Working Memory, and Why Does It Matter? Working memory is like your brain’s mental desktop. It lets you juggle information while you're actively using it—following a conversation, making a grocery list in your head, or remembering directions long enough to act on them. Unlike long-term memory (where you store birthdays or your first day at school), working memory helps you stay focused and efficient in real time. It’s key for decision-making, problem-solving, and even regulating emotions. When working memory is compromised, everyday tasks become ...

  In a world where more is often equated with better , minimalist living offers a radical yet refreshing alternative: less stuff, more peace . Far from being just an aesthetic or a design trend, minimalism can be a powerful mental health strategy—especially for those feeling overwhelmed, overextended, or burnt out. Whether you're living in a tiny house, a studio apartment, or simply decluttering a full-sized home, minimalism can free up more than just square footage. It can free your mind. 🧠 Mental Health Benefits of Minimalist Living 1. Reduced Financial Stress When you live with less, you spend less—on furniture, décor, gadgets, clothes, and even housing. Minimalist living often involves choosing smaller spaces, which come with smaller price tags. This reduction in spending helps ease the burden of credit card debt , monthly bills, and the pressure to keep up with consumer trends. Fewer possessions mean fewer expenses—and that means fewer sleepless nights worrying about ...

  We’ve all had those moments—standing in a messy room, feeling overwhelmed, distracted, maybe even defeated. What we often don’t realize is that clutter doesn’t just fill up our space; it also clutters our mind. In today’s fast-paced world, the connection between mental health and our physical environment is more important than ever. One of the simplest ways to reduce anxiety, boost focus, and reclaim emotional peace is to declutter . Here’s how clearing your space can also clear your mind: 1. 🧹 Clutter Overloads Your Brain When your home is full of stuff—piles of mail, crowded counters, overstuffed closets—your brain stays on high alert. According to research from the Princeton Neuroscience Institute, visual clutter competes for your attention , making it harder to focus and increasing stress. Every object in your line of sight is one more thing your brain has to process. By decluttering, you reduce that mental noise. 2. 🧘‍♀️ A Tidy Space Creates Emotional Calm Minima...

🧠 1. Addiction Hijacks the Brain’s Survival System The brain processes addictive substances as if they are essential to survival —like food or water. This is why cravings can feel so intense. The dopamine system , especially in the nucleus accumbens , misfires, creating a powerful compulsion to seek the substance, even when the person knows it’s harmful. 🧠 2. Addiction Can Shrink Key Brain Areas Long-term substance use can shrink the prefrontal cortex , the area responsible for decision-making, impulse control, and self-awareness. This contributes to executive dysfunction , making it even harder to stop using once addiction takes hold. 🧠 3. Dopamine Spikes Drop Below Normal Levels After repeated substance use, the brain becomes less sensitive to dopamine. Everyday pleasures (like a hug, music, or good food) no longer feel rewarding. This state is called anhedonia , and it often lingers in early recovery. 🧠 4. The Brain Remembers Addiction—Vividly Even after years of absti...

  Anxiety often creeps in when life feels chaotic — when you're overwhelmed, overstimulated, or simply out of control. While much of anxiety is internal, it’s deeply influenced by the external . The noise, the clutter, the lighting, even the size and layout of your space — it all matters. Our brains are constantly scanning our environment for cues of safety or threat. If your home feels chaotic, your brain stays on high alert. But if your environment communicates calm and control, your nervous system has a chance to breathe. Let’s explore how your living space shapes your emotional well-being — and how intentional design can actually reduce anxiety. 🧠 Your Brain Is Responding to Your Space You may not consciously notice it, but your brain is reacting to everything around you: piles of mail on the table, the overhead fluorescent lights, the background hum of appliances, or the lack of defined structure in your space. All of these stimuli feed into your nervous system, which d...

Pearl standing on a Tiny (dog) House Moving into a tiny home is an exciting adventure — a chance to simplify your life, reduce your environmental impact, and create a cozy, intentional space that truly reflects who you are. For many of us, it’s not just about downsizing square footage — it’s about upgrading our quality of life. But as much as tiny living promises freedom and peace, the transition isn’t without its challenges. What you see in glossy minimalist Pinterest boards or dreamy tiny house shows is only part of the picture. Looking back on my journey, there are several things I wish I had known before I made the leap — insights that would have made my experience smoother, more grounded , and ultimately more joyful. 1. Your Relationship With "Stuff" Will Be Tested — and Transformed I thought I had already decluttered enough before moving into my tiny home. Spoiler: I hadn’t. What I didn’t realize was that tiny living requires a completely different mindset when i...

Creative expression is more than just a hobby—it’s becoming a recognized tool in the world of mental health recovery. In a recent post, I explored how something as simple as coloring can reduce anxiety. But coloring is just one part of a bigger picture. Today, we’re diving deeper into how mindful art practices can help regulate emotions, reduce stress, and support healing. 🖍️ Read the first article in this series: Does Coloring Really Reduce Anxiety? The Power of Mindful Creativity When we engage in art mindfully—focusing on the motion of our pencil, the blending of paint, or the repetitive pattern of a doodle—we activate the same calming mechanisms used in meditation. Creative activities like coloring or sketching naturally pull our attention to the present moment, offering a break from mental chatter and emotional overwhelm. Unlike more analytical forms of therapy, mindful creativity doesn’t require words. It provides a quiet, intuitive outlet to process feelings that may be too...

In a culture obsessed with growth, accumulation, and achievement, choosing a smaller, simpler home might feel radical. Yet for many, downsizing—whether into a true tiny home or a modest 800-square-foot dwelling—has proven to be transformative for mental well‑being. As a psychologist, I’ve seen how clutter, excess, and unrelenting busyness trigger anxiety, overwhelm, and disconnection. Simplifying isn’t about deprivation—it’s about creating space for clarity, calm, and intention. 1. 🧹 Clear Space, Clear Mind When you live with less, you relieve your brain from nonstop visual stimuli. Research confirms that clutter directly raises stress and cortisol levels, keeping your nervous system on alert. In a smaller home, fewer things in your view leads to fewer distractions and a quieter, more restful mental state. 2. 🕰️ Live with Intention—not Overwhelm Tiny living asks every item—and every commitment—to earn its place. There’s no room for excess. This shift encourages you to align yo...

Photo: Unsplash This blog is part of a larger series on Tiny Living.  If you haven't already read the previous post; Mindful Mornings in Small Places , take a look! When I first moved into my tiny home, I thought the biggest challenge would be organizing my stuff. What I didn’t expect? How much my routines would need to change. Without the built-in structure of a bigger house — no office door to close, no separate rooms to "switch modes" — I realized I had to create new rhythms to support my mental health, productivity, and peace of mind. The surprising truth? Tiny spaces are perfect for building mindful routines — as long as you’re intentional. Here’s how to create a calming, supportive daily routine (no matter how small your square footage): 🌤️ 1. Start Your Day with Light and Breath In a small space, your environment immediately affects your mood. Start your day by opening a window, lighting a candle, or stepping outside with your coffee — even just for a minut...

  A few years ago, I moved to Lake Tahoe with just the belongings I could fit in my car.  I rented a room in Tahoma, on the west side of the lake, where the population was just 700 people. One of my lasting memories of that time is being able to sit out on the porch in the mornings sipping my coffee and looking up at the towering pine trees. When you live in a tiny home, studio apartment, or even a single room, it might seem like there’s no space—physically or mentally—to start a mindful morning routine. But here’s the truth: small spaces can actually offer the perfect environment to cultivate mindfulness and presence. With fewer distractions and a more intentional layout, your morning can become a sacred ritual that nurtures your mental health and sets the tone for the entire day. It just takes a little planning ! Here’s how to create a morning routine that brings calm, clarity, and grounded energy—even in 200 square feet or less. 1.  Keep It Clutter-Free the Night Befor...