When we think about what impacts our mental health, we often jump to major life events — losing a job, navigating a breakup, or grieving a loved one. But in reality, it’s often the smaller, everyday habits that quietly shape how we think, feel, and function.

Below are three common habits that may be negatively affecting your mental well-being, along with practical steps you can take to break unhelpful patterns and create healthier ones.

1. Not Getting Enough Sleep

Sleep plays a major role in your emotional and cognitive health. Without enough rest, your ability to focus, problem-solve, regulate emotions, and make decisions becomes strained. Chronic sleep deprivation also increases the risk of anxiety, depression, irritability, and heightened stress response.

Simple ways to build healthier sleep habits:

• Maintain a consistent sleep and wake schedule, even on weekends.

• Create a calming nighttime routine, such as reading, taking a warm bath, or journaling.

• Keep your bedroom cool, dark, and quiet.

• Limit screens before bed to protect your internal clock.

• Practice relaxation techniques like deep breathing or progressive muscle relaxation.

2. Being Inactive

In a busy world, movement can easily fall to the bottom of the to-do list. But regular physical activity isn’t just good for your body — it’s a proven booster for mental health. Exercise releases endorphins, improves mood, reduces anxiety, and lowers your risk of depression.

Steps to build an activity routine that supports your mental health:

• Start small — even 10 minutes counts.

• Pick activities you genuinely enjoy, like walking, yoga, or dancing.

• Schedule movement into your day as you would an appointment.

• Incorporate movement into daily tasks, such as taking stairs or walking during phone calls.

• Try “movement snacks,” which are short bursts of activity throughout the day.

3. Scrolling Through Social Media

Social media can be a great tool for staying connected, but too much of it may increase anxiety, depression, comparison, stress, and overstimulation. It’s easy to lose track of how much time we spend scrolling — and how it affects our mood.

Ways to build healthier tech habits:

• Set daily time limits or use app timers.

• Turn off non-essential notifications.

• Consider removing apps from your home screen or taking regular breaks.

• Replace scrolling with grounding activities like reading, stretching, or stepping outside.

• Curate your feed by unfollowing accounts that trigger stress or comparison.

Steps to Break Unhealthy Habits (and Build New, Supportive Ones)

Breaking old habits doesn’t happen instantly, but with intention and consistency, meaningful change is absolutely possible. These steps can help guide the process:

1. Identify the Habit

Notice when it happens, what triggers it, and how you feel afterward.

2. Understand the “Why”

Most habits exist for a reason — comfort, distraction, or routine. Understanding the emotional purpose behind the behavior helps you change it with more compassion.

3. Replace the Habit Instead of Restricting It

The brain responds better to substitutions than strict rules. For example:

• Instead of late-night scrolling → try a brief relaxation routine.

• Instead of skipping exercise → commit to a more manageable, short walk.

• Instead of emotional eating → try grounding or mindful breathing.

4. Create an Environment That Supports Change

Set yourself up for success with small shifts:

• Keep your phone in another room at night.

• Lay out exercise clothes ahead of time.

• Set reminders for breaks or self-care moments.

5. Celebrate Small Wins

Change sticks when you acknowledge progress. Every step forward — even tiny ones — counts.

6. Seek Support When Needed

Therapy can help you understand patterns, build healthier coping strategies, and stay motivated through setbacks.

Start Improving Your Mental Health Today

Along with working on healthier habits, partnering with a therapist can provide structure, insight, and support. At our practice, we help clients identify patterns, develop skills, and build habits that support long-term emotional well-being.

If you're ready to create healthier habits and strengthen your mental health, contact us today to schedule your first appointment. We're here to help you move forward with clarity, balance, and confidence.