Struggling with Depression? Here’s One Brain Health Hack You Need Right Now
I once worked with a young man who was highly ambitious but felt stuck in a constant state of depression. On paper, he had everything—an education, career goals, and talent. But he kept telling me how lost he felt, constantly distracted by social media and binge-watching shows, with no clear purpose driving his day.
He wasn’t just battling a chemical imbalance; his lack of direction was draining him. We discovered that his depression wasn’t just emotional, but deeply tied to how he was spending his time. By focusing on filling his days with meaningful actions, he slowly started to find balance and clarity.
Let’s start by acknowledging that depression is very real. It can be caused by chemical imbalances in the brain, such as low serotonin or dopamine levels, but there’s more to it. Sometimes, what keeps us feeling stuck or low is the lifestyle we lead.
I’ve seen so many people who struggle with depression, not just because of a chemical imbalance, but because they have too much time on their hands and not enough purpose in their lives. Modern life often leaves us with too many distractions but little meaning. That’s why a powerful way to hack your brain health is to fill your day with purposeful, meaningful activities.
The Brain Thrives on Purpose
Our brains are wired to stay active and engaged with meaningful tasks. When we have a purpose, whether it’s a job, a hobby, or even a simple routine, our brains thrive. But when we’re idle for too long, it becomes easy for the mind to wander into negative thought patterns. The more time we spend without something to focus on, the more likely we are to fall into feelings of anxiety, loneliness, or even depression.
I always tell my clients, “We’re meant to be busy in a good way, not driving ourselves crazy, but doing things that serve us.”
It’s about finding a balance, whether that’s working, exercising, or spending quality time with loved ones. Having a plan for your day gives your brain something to focus on, leaving less space for negativity.
Research shows that engaging in structured, purposeful activities can significantly improve mental health and reduce depressive symptoms. It’s all about keeping the mind occupied with things that bring meaning and joy.
Ask yourself: What does your day look like? Is it filled with things that inspire and energize you, or is it mostly empty?
Maybe it’s time to take a closer look at how you’re spending your time.
The Dangers of Too Much Free Time
Having too much free time, especially without a clear purpose, can quickly lead to unhealthy habits. When we don’t have something meaningful to fill our day, it becomes easy to fall into patterns like excessive social media scrolling, binge-watching TV shows, or negative self-talk. The more idle time we have, the more we tend to focus on what we don’t have, comparing ourselves to others.
“Many people with too much time on their hands fill it with social media, which only increases feelings of inadequacy and depression. They compare themselves to others and look for validation in likes and comments.”
- Luke Coutinho
Adding More Dimensions to Life with Purpose
When we fill our time with activities that nurture our growth—whether it’s learning a new skill, working out, or volunteering—it creates a sense of purpose and achievement. This sense of purpose boosts self-esteem, making us less likely to fall into negative self-talk. When we feel accomplished, even in small ways, it helps alleviate the feelings of inadequacy or lack of motivation that often accompany depression. Purposeful activities make you feel productive, helping you build self-confidence and reduce the space for negative emotions to take over.
The Power of Nature and Real Human Connections
Spend Time in Nature
There’s something truly healing about connecting with nature, even in small ways. Whether it’s a walk in the park, sitting by the ocean, or just feeling the sunlight on your skin, nature has a way of grounding us and improving our mental well-being. It’s not a luxury—it’s a necessity.
Changing your environment is critical for brain health. Whether it’s spending time in nature or simply getting some sunlight, it can do wonders for your mental well-being.
Social Connections and Your Emotional Wellbeing
Equally important is connecting with real people—not just virtually. Genuine human connections can help alleviate feelings of isolation, boost emotional health, and bring a sense of belonging that we often miss when we spend too much time online.
When was the last time you disconnected from your gadgets and spent time with nature or had a meaningful conversation? Make time for it—it could be the key to lifting your mood and shifting your mindset.
The Role of Service and Volunteering in Mental Health
One of the most powerful ways to lift your spirits and combat feelings of depression is through acts of service. Helping others brings a sense of purpose and fulfillment that’s hard to replicate. When you engage in volunteering or acts of kindness, it not only supports those in need but also brings meaning to your own life.
“One of the best ways to lift your spirits is by helping others. There’s something priceless about being of service. It not only helps others, but it fills your day with meaningful actions that boost your brain health.”
- Luke Coutinho
Research shows that acts of service can boost serotonin and dopamine levels, which are crucial for improving mood and emotional well-being. The sense of purpose gained from volunteering can provide a much-needed shift in perspective, especially during challenging times.
Tip: Find a cause or community project you’re passionate about, and spend time contributing to it. The fulfillment you’ll gain is invaluable.
The Importance of Routine and Intentional Activity
Let’s be honest – when our days lack structure, it’s easy to feel scattered and overwhelmed. I’ve found that creating a routine helps keep me grounded and reduces mental fatigue. When you wake up with a plan, you don’t waste time figuring out what to do next. It’s not about being rigid, but about having a flow to your day that keeps your mind engaged.
For me, this could be as simple as starting the day with exercise or making time for family. When you’re focused on meaningful activities, there’s less space for negative thoughts to creep in.
Start with something small. Wake up with an intention—maybe it’s going for a walk, tackling a project, or even just planning time to relax. The idea is to stay intentionally busy with things that matter to you. By doing this, you create a sense of purpose in your day, leaving little room for unproductive thoughts.
Final Word
At the end of the day, it’s about recognizing that we have more power over our mental health than we might think. Small, intentional changes in how we fill our time, connect with nature, or serve others can shift our mindset in profound ways.
It’s not always easy, but I’ve seen firsthand how taking control of these daily habits can bring light to even the darkest moments. If you’re feeling stuck or low, know that you’re not alone—and sometimes, all it takes is one small step to start feeling better. Make today the day you take that step.
Ready to take the first step towards self-mastery?
Start small, with one manageable change today.
Sign up for our, Wellness Program here.
Need personalized guidance? Speak with our Wellness Counselors.
Set up a one-on-one consultation with our integrative team by reaching out to us at
1800 102 0253 or write to us at consults@lukecoutinho.com.
Disclaimer: Always make an informed choice. Keep your healthcare provider in the loop before trying anything new, especially if you are going through a medical condition or are on medications.
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