Wisdom on Wellness from 250,000 Brain Scans
The 4 Circles of Health: A Simple Framework for a Balanced Life
I love Dr. Daniel Amen’s work. He has done over 250,000 brain scans and published several books on brain health and well-being. I want to share Dr. Amen’s framework for improving your well-being today.
Dr. Amen’s Four Circles of Health offers a simple yet powerful way to prevent burnout and create a healthier, more fulfilling life. The key is balance in four areas: Biology, Mind, Relationships, and Meaning. Let’s examine each one.
❶ Biology: Take Care of Your Body
Your brain and body are a team—you can’t take care of one and ignore the other. What you eat, how much you move, and how well you sleep directly impact your energy and focus. Studies show that weight gain can shrink brain size and affect function. Prioritizing your health isn’t just about looking good—it’s about thinking clearly and feeling your best. Small changes like eating whole foods, moving daily, and getting quality sleep can do wonders.
❷ Mind: Manage Your Thoughts
Your thoughts shape your reality. If your mind is filled with negativity, stress, and burnout, follow. Dr. Amen talks about Automatic Negative Thoughts (ANTs)—those pesky little thoughts that bring you down. The good news? You can challenge and reframe them. Next time you catch yourself thinking I’m not good enough, pause and ask: Is this really true? A healthy mind leads to better decisions, stronger relationships, and more resilience.
❸ Relationships: Stay Connected
The people you surround yourself with have a big impact on your well-being. Research shows that strong social connections lead to longer, happier lives. It’s not about how many friends you have—it’s about the quality of your relationships. Make time for the people who lift you up, and don’t be afraid to distance yourself from toxic relationships.
❹ Meaning and Purpose: Find What Drives You
A strong sense of purpose fuels motivation and joy. Instead of focusing on where you should be, take a moment to appreciate how far you’ve come. What excites you? What impact do you want to make? Aligning your work and life with your values leads to deeper fulfillment and long-term happiness.
Small Steps, Big Impact
Balancing these four circles isn’t about being perfect—it’s about being aware. Small, intentional changes in these areas can create a ripple effect. Take one step today: eat a nourishing meal, challenge a negative thought, call a friend, or reflect on what gives your life meaning.
PS: Watch Dr. Amen’s TED talk. 11 years ago, he was at 83,000 scans.