Book Review--Cleaning Up Your Mental Mess

 Book Review

Cleaning Up Your Mental Mess

Written by Dr. Caroline Leaf

Narrated by Dr. Caroline Leaf

"Mom, I can't sleep," I'd complain

 My mom would always reply, 

"Go back to bed and think happy thoughts!"

I would meet with varying degrees of success but, in general, I would go snuggle under the covers with my blankie (and thumb in my mouth) and try to decide which happy thoughts to think.  It usually ended up with playing outside on a sunny day with a dog. But as I've gotten older, I have found it increasingly hard to 1. Pick a happy thought and 2. Think it long enough to impact me.

But Dr. Caroline Leaf maintains that it is never too late to learn to think happy thoughts.  Indeed, it is imperative to our mental and physical health to train or re-train our minds to think about positive things, let go of toxic thinking, and re-frame our understanding of how our brain and mind can work together.

One thing that stood out to me as I began reading this was that Dr. Leaf makes the clear distinction that our brains and are minds are separate entities.  Our brain is an organ that functions with physiological needs and output.  Our minds are our consciousness, our humanity, our sense of self and identity.  They are interdependent but separate in character. We train our bodies and our muscles to improve and we can do the same thing with our minds.  That, in turn, can benefit our brain and whole body.

Dr. Leaf details her "Mind Management Method" in Cleaning Up Your Mental Mess.  The book begins with a detailed explanation of her most recent experiment using both a control and experimental group of volunteers to determine the effectiveness of the 5 step targeted thinking process.  She outlines the parameters of the study, the measurements taken, and the variable tested.  After that, comes an in-depth look at the results of each group, what those results indicate, and then she describes how those results can benefit you.

The tested variable was the experimental group learning and using the 5 step Leaf Mind Management Method, based on what Dr. Leaf calls the Neurocycle which involves: 

    1. Gather

    2. Reflect

    3. Write

    4. Re-check

    5. Active Reach

The second half of the book shows what each of these steps entails and the impact they have on your mind and how they work within the neurocycle.  She then offers examples of how people have used these steps to alter their ways of thinking to become more adaptable and have a better quality of life by building the habit of positive thinking, replacing old bad habits of negative thinking.

Contrary to popular belief, a new habit is not formed in 21 days.  According to Leaf's research, it takes 63 days to make a habit and incorporate it into your life.  Her 5 steps are designed to be followed for 21 days and then use the following 42 days to reinforce the lessons learned in the first third of the cycle. Leaf describes how to use the method, including the writing portion but also provides information on an app designed around the 5 step method which provides an avenue for recording thoughts and progress and also has timers and prompts that you can set to notify you through the rest of the day.  While I can't speak to the app's efficacy, I will say that I am intrigued and convinced enough to try the 5 Step Mind Management Method the old-fashioned way and see if I can't turn some of my anxious thoughts around and go back in time to turn on my brain to again "Think Happy Thawts".