I used to think “mental health habits” meant yoga, kale smoothies, and pretending gratitude journaling fixed everything.
And while there’s nothing wrong with a little downward dog and a green juice, I was craving something deeper.
Real tools. Real shifts.
Things that actually helped me not snap at people in traffic or spiral into self-doubt every time I launched something new.
What I’ve learned is mental health isn’t just about feeling good. It’s about building the kind of self-awareness and emotional stamina that make you more present, more grounded, and (bonus!) way more pleasant to be around.
These aren’t clinical strategies. I’m not a therapist.
But these are the 5 habits that actually made me a better human, a better business owner, a better friend and honestly, a better version of myself. They’re not fancy. They don’t require a 10-step routine or a candlelit altar. But they work.
And if you’ve been running on fumes or quietly falling apart while pretending you’re fine… this one’s for you.
1. I Started Checking In With Myself Instead of Scrolling
For a long time, my go-to coping mechanism was distraction. Specifically, Instagram stories. Every time I felt uncomfortable, tired, behind, or unsure, I’d open my phone and disappear into other people’s content.
It felt like rest but it wasn’t. It was just noise.
One night, mid-scroll, I caught myself comparing my to-do list to someone’s vacation highlights and thought: “This isn’t helping. This is numbing.” So I made a deal with myself. Every time I caught that urge to scroll, I’d pause and ask: “What do I actually need right now?”
Sometimes it was water. Sometimes it was a nap. Sometimes it was to scream into a pillow . This simple habit pausing to check in changed the game. It helped me reconnect with my actual needs instead of outsourcing comfort to a screen.
And yeah, I still scroll sometimes. But now it’s a choice, not a compulsion. That difference is Huge.
2. I Started Saying No Without Explaining Myself
This one was brutal at first. I’m a recovering over-explainer, people-pleaser, make-everyone-happy type.
So when someone would ask for a favor, a meeting, a last-minute emergency “quick chat,” my default response was: yes (followed by immediate regret).
I’d say yes to protect the relationship, even when it hurt my bandwidth, my boundaries, or my nervous system. Until one day I realized: every yes to them was a no to me. And no matter how I spun it, overcommitting was tanking my mental health.
So I started practicing the bold, terrifying art of saying no without a 3-paragraph explanation.
Just: “Thanks so much for thinking of me, I can’t right now, but I appreciate the ask.” Or: “That won’t work for me this week, but I hope it goes well!” Was it awkward at first? Extremely. Did people hate me? Not even close.
Most people respected the boundary. And the ones who didn’t? Well… that told me everything I needed to know. Protecting your peace doesn’t make you selfish. It makes you sane.
3. I Gave Myself Permission to Rest Before I Burned Out
I used to treat rest like a reward. Something you earn after you’ve crossed everything off the list, achieved something impressive, or survived a 12-hour productivity bender.
And if I rested before “deserving” it i became guilty.
But you know what’s wild? Rest works better when you take it early. Before the crash. Before the migraine. Before you start fantasizing about deleting everything and moving to a cabin.
So I started scheduling rest the way I schedule work. I block out space in my Weekly Planner Template just for doing nothing.
No laptop. No errands. No “catching up.” Just me, a book, maybe a blanket, and full permission to exist.
And guess what? My energy lasts longer. My brain is clearer. I show up with way less resentment. Giving yourself rest before you’re desperate for it isn’t lazy. It’s leadership. Over your time, your body, and your emotional well-being.
4. I Made One Tiny, Low-Stakes Joy Ritual Non-Negotiable
The phrase “self-care” used to make me roll my eyes. It felt like another thing to do. Another performance. Another Pinterest board I was failing to live up to.
But then I started this ridiculously small ritual lighting a candle while I drank my morning coffee and something shifted. It felt like mine. Not for content. Not to impress anyone. Just a tiny, sensory moment that reminded me I was a person, not a productivity machine.
Now I have a few of these: – Lighting my favorite overpriced candle before I open my inbox – Taking my supplements while dancing to one Lizzo song, Walking barefoot in the grass after lunch.
None of these change the world. But they change me. Because when you start treating yourself like someone worth caring for, That kindness ripples outward.
You don’t snap as easily. You don’t spiral as hard. You feel rooted, even when the day tries to uproot you.
5. I Started Talking Back to My Inner Critic Like She Was a Troll on the Internet
Whew. This one might be the most important.
I used to believe every mean thought in my head. “You’re lazy.” “You’re falling behind.” “Everyone else is doing more, doing better, making more money.”
I thought if I could just hustle harder, I’d quiet that voice. But that voice doesn’t want you to win. It wants you to overextend. Because the moment you stop chasing worth through work? It loses power.
So now, I talk back. I treat my inner critic like I’d treat a random troll on TikTok. “Oh, you think I’m lazy? Cool. Say it from your real account.” “Falling behind… compared to what, exactly?” “Thanks for the input, Brenda, but I’m good.”
This is the habit that helps me take action even when I’m scared. It helps me keep showing up even when my stuff flops. It helps me remember I’m a whole human not just a highlight reel.
Talking back to that voice isn’t delusion. It’s self-defense.
What Helped Me the Most?
It wasn’t one big thing. It was a series of tiny shifts that built a safer inner world so I could build a more sustainable outer one.
Checking in with myself instead of numbing. Saying no like I mean it. Resting before I break. Finding joy in the tiny stuff. And refusing to let the mean girl in my brain run the show.
These habits didn’t just make me more productive or more organized. They made me softer. Kinder. More resilient. More me.
And when you start healing your relationship with yourself?
Everything else gets better.
A Gentle Nudge (From Someone Who Tried to Heal Through Hustle First)
If you’re in a season where everything feels loud, heavy, or like you’re on the edge of a quiet breakdown no one sees… I see you. I’ve been you.
You don’t have to overhaul your life. You don’t need a perfect morning routine. You just need to start paying attention to you.
One small mental health habit at a time.
Let it feel easy. Let it feel light. Let it be imperfect. You are worth caring for even when you’re tired, messy, behind, or not feeling very lovable. Especially then.
Mental Health Habits That Actually Help
- Pause and ask what you need before you scroll
- Say no without over-explaining yourself into a puddle
- Rest like it’s fuel, not a reward
- Build small, sacred joy rituals into your day
- Talk back to your inner critic like she’s a troll with no profile pic
Next Steps (Pick One)
If this post hit home, here’s what I’d love for you to do: – Choose ONE of the habits above to try this week – Grab a tool like the Self-Care Journal to help you start -, Tell your inner critic to go touch grass while you pour yourself some tea
