Is happiness just a matter of the right training? Find out why you should put your phone away when you go for a walk!

Achieving mental well-being and minimizing stress should be a priority for anyone who wants to stay healthy, build muscle, and recover effectively—especially in today’s fast-paced world. However, there are often lengthy debates about how to get rid of stress. Is it really necessary to spend money on expensive therapies or luxury vacations, or can a simple walk do the same job?

There’s still a very persistent myth circulating among people: to feel happy and rested, you need to make radical changes in your life. The latest scientific findings, however, suggest something entirely different. Once you understand how your attention works, external circumstances matter far less than has been claimed for many years. Happiness is, in fact, a skill. And just like muscles, you have to train this skill.

A Study That Debunks Myths

An interesting study recently focused on how our attention affects mental well-being in adults. The conclusion was surprising to many: imagine two people setting out on an identical walk. They walk down the same street, breathing the same air. One returns home with a clear head, while the other never took their eyes off their phone screen the entire time. The difference between them wasn’t the physical activity itself. What made the difference was their attention.

In the study, researchers divided the participants into two groups. One group was tasked with consciously paying attention to nature and the beautiful things in their surroundings during their daily lives, while the other control group went about their business as usual. The result was clear: People who focused on the present moment showed a demonstrably higher sense of life satisfaction, and conversely, their anxiety levels decreased.

Psychologists call this phenomenon “savoring,” and in practice, it has proven to be a huge benefit for mental resilience.

Context is important

Of course, it’s not as if a single walk could cure you of all life’s traumas. We know that life is full of chaos, work, and constant demands from those around you. However, it turns out that if you train your brain to notice small positive things—the color of the sky, birds singing, or a passerby’s smile—it will become second nature. Simply put, the quality of your attention plays a huge role.

Don't overcomplicate things

There’s a clear lesson here for both everyday people and athletes: reducing stress doesn’t have to be unnecessarily complicated. Chronic stress means constantly elevated cortisol levels, and we all know very well that cortisol is the arch-enemy of muscle growth and quality recovery. The key is to focus on where you direct your thoughts throughout the day.

But there’s one huge catch...

You may know full well that you should be resting and have the best training plan in the world. But if, on every walk—or even during breaks between sets at the gym—you immediately pull out your phone and scroll through social media, you’ll likely hit a wall soon enough. The constant influx of cheap dopamine and blue light isn’t just a time-consuming drain—it also puts a huge strain on your nervous system.

Your brain can’t effectively process this constant flood of information; you just end up feeling distracted and drained, and the rest you’re longing for never comes. Charts and rules simply can’t change the fact that you need to give your mind a break somehow.

Yet the solution is logical and straightforward—you need to give your body a break and head outside “for real.” Leave your phone in your pocket, turn off the podcast, and embrace boredom for a moment. Your muscles and your mind don’t need constant stimulation to recover. What they need is peace and quiet.

How can you make things easier on yourself and support your nervous system?

Calming an overloaded nervous system and reducing stress hormones can sometimes be challenging amid the daily hustle and bustle. This is where supplements like highly absorbable magnesium bisglycinate or modern adaptogens such as ashwagandha come into play. High-quality plant extracts are an excellent choice for those who want to support their mental well-being and tap into the pure power of nature. These help lower cortisol without straining your digestive system or making you drowsy during the day, which is a huge benefit for athletes who train hard. Simply put, just take a high-quality magnesium supplement before bed, and you can be sure your nervous system will get exactly what it needs to recover.