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Dr Alex George13 July 2023

Dr Alex George: How To Strengthen Your Mind & Build Mental Fitness

6Frameworks
14Insights

Episode overview

Ali Abdaal interviews Dr Alex George about treating mental fitness as an ongoing practice rather than waiting for severe illness. George explains tools including the Traffic Light Theory, the Wheel of Life, personal boundaries and an emergency toolkit, while discussing therapy, anxiety, ADHD, grief and suicide stigma through his own experiences. They also explore imposter syndrome, purposeful living and why a peaceful equilibrium may be more useful than chasing constant happiness.

Key ideas

  • Mental health exists on a spectrum, and mental fitness requires repeated effort and discipline much like physical fitness.
  • The Traffic Light Theory uses red, amber or green plus a brief reason to reveal personal baselines and identify changes early.
  • Therapy and other support can be useful preventively; people need not wait until their difficulties become severe.
  • A Wheel of Life audit can expose neglected areas by scoring domains such as fitness, finances, relationships, hobbies and mental health.
  • A personal emergency toolkit should identify healthy coping mechanisms for difficult days before a crisis occurs.
  • Boundaries protect limited time and energy; asking whether something is essential and pausing decisions for 24 hours can prevent reflexive overcommitment.
  • Imposter syndrome can be managed by examining the realistic worst case and comparing evidence for and against feeling unqualified.
  • A good life is framed as purpose, connection and emotional equilibrium rather than uninterrupted hedonistic happiness.

Transcript available · source text is retained privately and is not published

Frameworks in this episode

Productivity6 steps

Boundaries and Anchor Phrases

Filter for what's essential and pre-load phrases that protect your time

Read →
Self-Mastery5 steps

Maintenance and Emergency Toolkit

Build one routine to stay well and a separate plan for your worst days

Read →
Mindset5 steps

Mental Fitness: Discipline Over Motivation

Train your mind like a muscle, with discipline that ignores how you feel

Read →
Communication5 steps

Traffic Light Check-In

Say red, amber or green to surface how everyone is really doing

Read →
Mindset5 steps

What's the Worst That Can Happen?

Name the true worst case, then hunt for evidence against imposter feelings

Read →
Self-Mastery5 steps

Wheel of Life Mental Health Audit

Score each slice of your life to find the one area to work on next

Read →

People & resources mentioned

Attributed to the moment in the episode. Timestamps are approximate.

People · 9

  • Ali AbdaalMentionsthe ongoing podcast where every week I get the chance to sit down with inspiring authors, entrepreneurs, creators, and other inspiring people.

    “today's episode is an interview between me and Dr Alex George”

    ▶ Watch at ~0:00approx.
  • Dr Alex GeorgeMentionsDr Alex is a TV Doctor best-selling author and youth mental health ambassador to the government

    “Dr Alex is a TV Doctor best-selling author and youth mental health ambassador to the government”

    ▶ Watch at ~0:00approx.
  • Joe WicksMentionsAn influencer whom Sophie Medlin says encouraged people to consume coconut oil.

    “they'll conjure ideas of Joe Wicks running in the park fitness”

    ▶ Watch at ~1:30approx.
  • Julian HearnMentionswe have the founder of huel Julian Hearn who was on the very first season of the podcast

    “we had the founder of huel Julian Hearn who was on the very first season of the podcast”

    ▶ Watch at ~20:30approx.
  • Elon MuskMentionsmentioned

    “look at Elon Musk is that he's failed all the time”

    ▶ Watch at ~45:00approx.
  • Boris JohnsonMentionsBoris Johnson when he was prime minister

    “I sat down with Boris Johnson when he was prime minister”

    ▶ Watch at ~1:20:30approx.
  • Margaret ThatcherMentionsmentioned

    “the picture of Margaret Thatcher was above his head”

    ▶ Watch at ~1:20:30approx.
  • Dr Julie SmithMentionsDr Julie Smith who is a clinical psychologist and the author of the bestselling book why has nobody told me this before

    “we're seeing doctors like you know you you myself Dr Karen we've seen Dr Julie”

    ▶ Watch at ~1:25:00approx.
  • Dr Karan RajanMentionsmentioned

    “we're seeing doctors like you know you you myself Dr Karen we've seen Dr Julie”

    ▶ Watch at ~1:25:00approx.

Resources · 20

  • Love IslandMentionstv show

    “Dr Alex was first featured on love Island about five years ago”

    ▶ Watch at ~0:00approx.
  • The Mind Manual: Mental Fitness Tools for EveryoneCoinedbook · Dr Alex George

    “he has recently released this second book of a mind manual mental Fitness tools for everyone”

    ▶ Watch at ~0:30approx.
  • Live Well Every DayCoinedbook · Dr Alex George

    “his first book is called live well every day that was released in 2021”

    ▶ Watch at ~0:30approx.
  • University College LondonUsesplace

    “one of the ones I heard was UCL and they were using at the start of end of certain end of the Handover shifts”

    ▶ Watch at ~6:30approx.
  • AttachedRecommendsbook

    “the whole book attached which is you know a massive book of fantastic I'd I'd advise anyone to to read”

    ▶ Watch at ~13:00approx.
  • SertralineUsesproduct

    “I was taking surgery from anxiety for about 18 months and it saved my life”

    ▶ Watch at ~19:00approx.
  • HuelUsesproduct · Julian Hearn

    “I've been using huel I've been a pain customer of huel since 2017”

    ▶ Watch at ~19:30approx.
  • Huel Black EditionRecommendsproduct · Huel

    “my favorite version is the heel black edition it's absolutely sick”

    ▶ Watch at ~20:00approx.
  • Deep Dive with Ali AbdaalCoinedpodcast · Ali Abdaal

    “Julian Hearn who was on the very first season of the podcast”

    ▶ Watch at ~20:30approx.
  • Apple PayUsessoftware · Apple

    “you can use Apple pay like I do initially or you can use a direct bank transfer”

    ▶ Watch at ~22:00approx.
  • SertralineMentionsproduct

    “what was the story behind the anxiety and the Sertraline if you don't mind”

    ▶ Watch at ~23:00approx.
  • BBC NewsMentionstv show · BBC

    “was live on BBC News in the evening I was working every day”

    ▶ Watch at ~25:00approx.
  • Lewisham HospitalMentionsplace

    “before I went on love Island I I used to spend a lot of time in lewisham hospital teaching Med students”

    ▶ Watch at ~37:30approx.
  • YouTubeUseswebsite · Google

    “I actually made a video about what to do if you're struggling with your mental health I made on YouTube”

    ▶ Watch at ~38:00approx.
  • YouTuber AcademyCoinedcourse · Ali Abdaal and team

    “we did a meet-up for like 100 of our YouTube Academy students”

    ▶ Watch at ~51:30approx.
  • BrilliantUseswebsite

    “I've been using brilliant for the last several years and they're a fantastic online platform for courses”

    ▶ Watch at ~55:30approx.
  • Scientific ThinkingRecommendscourse · Brilliant

    “they've got a really cool course on scientific thinking”

    ▶ Watch at ~56:30approx.
  • 10 Downing StreetMentionsplace

    “I was in Margaret Thatcher's room in number 10 down street”

    ▶ Watch at ~1:20:30approx.
  • A Better DayCoinedbook · Dr Alex George

    “I wrote the book a better day”

    ▶ Watch at ~1:24:00approx.
  • iTunes StoreMentionssoftware · Apple

    “do please leave us a review on the iTunes Store”

    ▶ Watch at ~1:35:00approx.

Spot an error or want something removed? Request a correction or removal.

Insights & moments

The myth-busts, hot takes, explainers, and tools worth keeping.

Myth Buster· 2

Myth Buster10:00

Therapy is a personal trainer, not just treatment for an injury

Alex reframes therapy as ongoing maintenance rather than a crisis intervention. He has therapy every Wednesday, calls it the best £70-80 he spends, and argues everyone can benefit, you don't need to 'need' it to benefit. The catch: it is a human connection, so if a therapist doesn't get you, find another.

  • Therapy can be maintenance, not only crisis treatment
  • Asking 'am I bad enough for therapy?' already suggests it would help
  • Even a 10% happiness gain is worth it
  • Fit matters; switch therapists if you don't connect

“you don't need to need it to need it I think everyone can benefit”

Dr Alex George · 14:00
#therapy#myth-buster#self-care
Myth Buster51:00

Alcohol doesn't relieve stress, and it's your biggest productivity blocker

Alex dismantles the idea that alcohol relieves stress: even three glasses of wine a week raises baseline cortisol, the stress and inflammation hormone. He argues that for almost anyone wanting to improve productivity, health, relationships or fitness, stopping drinking is one of the single best moves, and shares anchor phrases for declining a drink socially.

  • Alcohol raises baseline cortisol rather than relieving stress
  • It is often the biggest blocker to productivity goals
  • Society is built around drinking, so declining takes a plan
  • Use anchor phrases like 'I don't drink, but thank you'

“even drinking three glasses of wine a week raises your baseline cortisol levels”

Dr Alex George · 51:00
#alcohol#myth-buster#productivity#cortisol

Hot Take· 3

Hot Take07:00

Why men are up to 10x more likely to take their own life

Alex rejects biology as the main driver. Men and women are broadly very similar; the gap comes from how boys are raised, 'man up', 'grow some balls', 'don't be a girl', teaching them that sharing is emasculating. So at their weakest, speaking up is the most unnatural thing for them to do.

  • Genetics and testosterone are not the main explanation
  • Harmful conditioning teaches boys that sharing is weakness
  • At the point of weakness, opening up feels unnatural to men
  • Embedding check-ins into family dynamics helps counter it

“if you've grown up with man up grow some balls don't be a girl ... is it a surprise that ... sharing is emasculating”

Dr Alex George · 07:30
#mens-mental-health#suicide#conditioning#stigma
Hot Take31:00

Loneliness harms your health more than 15 cigarettes a day

Alex recounts becoming severely isolated on a remote med-school placement, which spiralled into poor sleep, no exercise and deeper withdrawal. He cites that loneliness harms health more than smoking 15 cigarettes a day, affecting mental, physical and cardiovascular health, which is why an entire chapter of his book is devoted to connection.

  • Loneliness is more harmful than smoking 15 cigarettes daily
  • Lost connection triggered a downward spiral of unhealthy habits
  • Human connection is vital to physical and mental health
  • Stigma kept him silent as it does many medical students

“loneliness actually causes more harm to your health than smoking 15 a day”

Dr Alex George · 31:30
#loneliness#connection#health
Hot Take1:29:00

Happiness is peace, not a permanent hedonistic high

Alex argues that selling constant happiness as the goal makes people miserable when they inevitably aren't happy. Negative emotions like grief and frustration all serve a purpose, and if we were happy all the time nothing would get done. The real target is equilibrium and peace, purpose, joy, connection and the ability to handle life's challenges.

  • Chasing constant happiness leaves you miserable and discontent
  • Sadness, grief and frustration all serve a purpose
  • Permanent happiness would remove the drive to do anything hard
  • Aim for peace and equilibrium, not a dopamine high

“when you stop chasing happiness as defined by the hedonistic view ... you're much more content”

Dr Alex George · 1:31:00
#happiness#peace#emotions#philosophy

Explainer· 5

Explainer01:30

Mental health is a spectrum, not a synonym for illness

Alex George argues we hear 'physical health' and picture fitness, but 'mental health' and instantly jump to depression and anxiety. In reality everyone has mental health, sitting somewhere between perfect wellbeing and severe illness, and you can build upward from wherever you are. Like the gym, stop working at it and you weaken.

  • Everyone has mental health, just as everyone has a heartbeat
  • Most people sit between perfect wellbeing and severe illness
  • You can build up your position on the spectrum
  • Neglect it and it weakens like physical fitness

“you have a heartbeat you have both physical health and mental health”

Dr Alex George · 02:00
#mental-health#reframe#wellbeing
Explainer03:00

Why you have to define what 'normal' looks like for you

Society sets one standard, but genetics, upbringing and neurodevelopment make everyone different, so chasing someone else's ideal breeds unhappiness. Alex says the thing that matters is knowing your own normal, an introvert's good day differs from an extrovert's, and noticing when someone shifts away from theirs is the real signal something is wrong.

  • There is huge natural variation between people
  • Unhappiness often comes from chasing an ideal that isn't yours
  • An introvert's good day looks nothing like an extrovert's
  • A change from someone's normal signals something has happened

“learning what the normal is for you is the bit that matters”

Dr Alex George · 03:30
#self-awareness#normal#individuality
Explainer16:30

The 10-year gap: why we wait far too long to get help

Alex explains that mental health services were built to treat severe illness, not to prevent it, which is why waiting lists run years and the average gap from first symptom to diagnosis is around a decade. He argues for shifting to early intervention and prevention, therapeutic techniques help everyone, not just people with major trauma.

  • The system was designed for tertiary treatment, not prevention
  • Average time from first symptom to diagnosis is about 10 years
  • Depression can go untreated for 20-30 years
  • Everyone experiences micro-traumas worth addressing early

“the average time between a person's first ... symptom of mental illness to diagnosis is on average around 10 years”

Dr Alex George · 18:00
#early-intervention#prevention#diagnosis#healthcare
Explainer29:30

Sonder: how noticing others' struggles unloads your own

Alex shares the word 'sonder', the awareness that every stranger has their own hidden struggles. Standing in a station realising everyone passing carries challenges reminds you your suffering isn't the only suffering, which brings relief. He ties it to the power of sharing: telling his mum he was struggling was one of the best feelings of his life.

  • Sonder is awareness that everyone around you has hidden struggles
  • Mental illness is isolating and makes you feel entirely alone
  • Realising your suffering isn't unique brings a sense of unloading
  • Sharing a problem instantly lightens the secret of suffering

“all of a sudden I wasn't carrying the secret of suffering I was sharing it”

Dr Alex George · 30:30
#sonder#connection#sharing#isolation
Explainer54:00

Name your discomfort: we feel it but rarely know where it comes from

Alex points out we are excellent at feeling discomfort but poor at identifying its source, the classic example being 'hangry', irritability that is really hunger. The practice is to pause and ask where a bad feeling comes from: loneliness, lack of real connection, or simply not sleeping enough, because naming the cause is the first step to fixing it.

  • We feel discomfort easily but struggle to locate its source
  • 'Hangry' shows how a physical need masquerades as a mood
  • Common hidden causes: loneliness, shallow connection, poor sleep
  • Naming the cause is the primary step to resolving it

“we're good at feeling discomfort ... we're not often very good at knowing where discomfort comes from”

Dr Alex George · 55:00
#self-awareness#emotions#sleep

Story· 2

Story23:00

Alex's anxiety, late ADHD diagnosis and the medication that saved him

Diagnosed with ADHD at 34, Alex looks back and sees the signs everywhere, forcing himself to conform to a neurotypical academic life bred deep anxiety. Combined with grief and pandemic pressure, he reached a severe point, called his GP from an A&E shift, and started Sertraline. The first weeks were hell before the cloud lifted.

  • Late ADHD diagnosis reframed a lifetime of anxiety
  • Forcing himself to conform came with real consequences
  • Severe anxiety and depression become intertwined at the extremes
  • The first 8 weeks on medication were brutal before improvement

“I took that medication and it saved and changed my life”

Dr Alex George · 19:00
#adhd#anxiety#medication#personal-story
Story34:00

Losing his brother to suicide, and the plea to make the phone call

Alex describes the Tuesday phone call, two rings, their signal for urgent, that changed his life forever: his 19-year-old brother had died by suicide, weeks before starting med school. He frames suicide as one of the very few truly irreversible, binary decisions, and urges anyone struggling to reach out early rather than carry it alone.

  • Life can change on an ordinary afternoon with one phone call
  • Suicide is one of the few truly irreversible, binary decisions
  • His brother, 19, had no perspective that dark days pass
  • The core plea: make the phone call, ask for help early

“he made a decision to leave us rather than talk to us and say how much he's struggling”

Dr Alex George · 37:00
#suicide#grief#asking-for-help#personal-story

Tool· 1

Tool1:04:00

Clear weeks: leave whole weeks empty and achieve more

Alex describes a counterintuitive practice, deliberately clearing entire weeks in a packed diary, not as holiday but as breathing space for creativity and ideas. Starting a week with nothing planned feels deeply uncomfortable for the team, yet those are the weeks they achieve by far the most. Saying no to create space is the same principle applied to time.

  • Deliberately leave whole weeks blank in the calendar
  • The empty space is for creativity, not vacation
  • An unplanned week feels uncomfortable at first
  • Those weeks consistently produce the most output

“those weeks are when I achieve by far the most ... have that week free to breathe”

Dr Alex George · 1:04:30
#productivity#calendar#creativity#boundaries

Takeaway· 1

Takeaway28:00

This too shall pass: why suffering feels eternal but never is

Alex explains that in the present moment, pain feels permanent, we forget there is a future self that no longer suffers. He has 'this too shall pass' tattooed on his hand and reads it in his worst times. The lesson he wishes his brother had: even the worst suffering does not last forever.

  • In the moment, suffering feels eternal even though it passes
  • We live in the present but ruminate on past and future
  • A future self that doesn't suffer is hard to imagine while in pain
  • Perspective that dark days pass can be life-saving

“got a tattoo here it says this too shall pass and in my worst times I read it”

Dr Alex George · 29:00
#perspective#resilience#suffering