You do not have full control over your mental health. No one is guaranteed a go0d life – or a good brain.

And while there always will be things you cannot control, how you influence what you can will make all the difference.

I’m giving you 25 suggestions that will be worth your time in 2025.

🪣 Get my 5-day guide to reclaiming your time and energy despite mental health struggles.
https://www.drscotteilers.com/resources/bucket-theory

📩 Get Practical tools for navigating life with depression and anxiety, delivered weekly. https://bit.ly/SelfHopePsychology

😴 Dramatically improve your sleep in 2 steps with my new Sleep Workbook.
https://www.drscotteilers.com/resources#how-to-sleep-better

📱Mood Bloom games for depression and anxiety (partner link):
https://bit.ly/DrScottMoodbloomYT3

📖 My book: For When Everything is Burning
https://bit.ly/forwheneverythingisburning

🤝 Join this channel to get access to perks:
https://www.youtube.com/channel/UCogWI9kVVvmRRPzzQBrOwzg/join

♥︎ 3 Unique ways to work with me
https://drscotteilers.com

Disclaimer: This content is not intended to be a replacement for receiving treatment. It is purely educational in nature. My relationship with you is that of presenter and audience, not therapist and client.

But I do care.

0:00 Intro
02:10 Do whatever it takes within reason to get about 8 hours of sleep a night
03:31 Get out of bed at the same time every day
04:11 Be your biggest fan (understand and appreciate what you do)
06:45 Find your next step in something that matters to you (leisure, fulfillment)
08:16 Reduce or eliminate substance use
10:02 Follow a budget (financially)
11:50 Set a screen time limit (leisure screen time)
13:48 Talk back to your inner critic
16:24 Move your body every day
18:08 Eat a real breakfast (or another meal you skip)
19:42 Start a side hustle
22:08 Get serious about your hygiene
23:58 Buy some new clothes
25:15 Find a new hobby
26:33 Connect with other people daily (in person, social media, forums, …)
27:25 Stop buying things you don’t need
29:00 Go through all your digital subscriptions and cancel anything unessential
30:11 Downsize – sell or donate things you don’t need or use
32:04 Do the last step (e.g. putting away dishes/laundry)
33:13 Reward, don’t punish (don’t punish desirable behaviors)
34:58 Eliminate any optional stress (e.g. watching sports, gaming)
37:01 Practice one coping skill (a month)
38:39 Focus more on the present and less on the past/future
40:39 Whenever possible, go outside
41:58 Connect to something bigger than yourself

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This is episode 2 of a 4-part special series on mental health with Dr. Paul Conti, M.D., a Stanford and Harvard-trained psychiatrist currently running a clinical practice, the Pacific Premiere Group. Dr. Conti explains specific tools for how to overcome life’s challenges using a framework of self-inquiry that explores all the key elements of self, including defense mechanisms, behaviors, self-awareness and attention. We also discuss our internal driving forces, how to align them and ultimately, how to cultivate a powerful “generative drive” of positive, aspirational pursuits. Dr. Conti also explains how to adjust your internal narratives, reduce self-limiting concepts, overcome intrusive thoughts, and how certain defense mechanisms, such as “acting out” or narcissism, show up in ourselves and others. The next episode in this special series explores how to build healthy relationships with others.

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Dr. Paul Conti
Website: https://drpaulconti.com
Pacific Premier Group: https://pacificpremiergroup.com
Trauma: The Invisible Epidemic: How Trauma Works and How We Can Heal From It: https://amzlink.to/az01KBLaUX3m6
LinkedIn: https://www.linkedin.com/in/dr-paul-m-conti-845074216

Resources
GUEST SERIES | Dr. Paul Conti: How to Understand & Assess Your Mental Health: https://hubermanlab.com/guest-series-dr-paul-conti-how-to-understand-and-assess-your-mental-health
The Iceberg Model: https://hubermanlab.com/wp-content/uploads/2023/09/The-Iceberg-Model.pdf
Pillars of Mental Health: https://hubermanlab.com/wp-content/uploads/2023/09/Pillars-of-Mental-Health.pdf

Timestamps
00:00:00 Improve Mental Health
00:02:19 Sponsors: BetterHelp & Waking Up App
00:05:26 Structure & Function of Healthy Self
00:16:25 Agency & Gratitude
00:21:14 Aggressive Drive, Pleasure Drive, Generative Drive
00:30:00 Physical & Mental Health Similarities, Verb States
00:37:05 Sponsor: AG1
00:38:32 Lack of Motivation, Drives
00:43:06 Video Games/Social Media & Distraction, Generative Drive
00:51:46 Asking Better Questions, Psychiatric Medicine, Physical Health Parallels
00:59:10 Sponsor: Eight Sleep
01:00:30 Self-Reflection & Structure of Self “Cupboards”, Trauma & Agency
01:08:53 Feeling Stuck, Defense Mechanisms & Sublimation, Character
01:13:58 Self-Reflection & Function of Self “Cupboards”, Self-Awareness
01:19:24 Defense Mechanisms & “Acting Out”
01:26:43 Salience, Intrusive Thoughts
01:31:24 Self-Reflection, Behaviors & Strivings; Roadmap Forward
01:38:25 Internal Narratives, Childhood
01:44:44 Internal Narratives: Self-Scrutiny & Overcoming; Trauma
01:55:18 Time Required for Change, Understanding Intrusive Thoughts
02:03:13 Self-Reflection on Internal Drives; Envy
02:09:56 Generative Drive; Strong Aggressive Drive & Envy
02:21:50 High Aggressive Drive & Social Relationships, Narcissism
02:28:43 Narcissism, Destruction, Envy
02:37:18 Narcissism & Childhood, Change
02:41:26 Engaging with Narcissists, Disengagement
02:44:47 Demoralization, Learned Helplessness
02:49:34 Self-Inventory of Drives, Optimization
02:56:09 Social Media & Salience, Generative Drive
03:03:21 Rational Aspiration
03:13:16 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac – https://www.blabacphoto.com

Disclaimer: https://hubermanlab.com/disclaimer

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