We’ve all been there—caught in habits that feel comforting in the moment but leave us drained, stressed, or stuck in the long run. It’s easy to fall into patterns that feel familiar, even if they don’t serve us. But what if we could shift those habits into something healthier, more supportive, and ultimately more empowering? Small, intentional changes can create big ripples in your mental health.
Here’s a guide to some of the most common mental health pitfalls and simple swaps to try instead.
Instead of Doomscrolling Before Bed, Try Wind-Down Rituals
We know it’s tempting to check your phone one last time before sleep—just to “catch up.” But let’s be real: scrolling through a barrage of news, memes, and updates doesn’t exactly lull you into a peaceful slumber. It overstimulates your brain, making it harder to fall asleep and stay asleep.
Do This Instead: Create a nighttime routine that signals to your brain it’s time to power down. This could be as simple as reading a physical book, journaling, or practicing deep breathing. Even a 10-minute wind-down ritual can help you transition from your busy day to a restful night.
Instead of Bottling Up Your Feelings, Try Naming and Sharing Them
Ever told yourself, “I don’t want to bother anyone with this”? Suppressing emotions might feel like the easier route, but over time, those unprocessed feelings tend to surface in ways we don’t expect—like irritability, burnout, or even physical symptoms.
Do This Instead: Take a moment to identify how you’re feeling. It can be as simple as saying, “I’m feeling anxious because I’m overwhelmed by work deadlines.” If you feel comfortable, share your feelings with someone you trust or write them down to acknowledge them. Naming emotions reduces their power and can help you process them in a healthier way.
Instead of Saying Yes to Everything, Try Setting Small Boundaries
If you’re a people-pleaser, “yes” might feel like the default response—even when your plate is overflowing. While saying yes can temporarily avoid discomfort, it often leads to exhaustion, resentment, and stress.
Do This Instead: Practice saying no in a kind but firm way. If you’re not ready for a hard “no,” start small with a “not right now” or “I’ll need to think about it.” Boundaries aren’t walls; they’re bridges to healthier relationships and self-care.
Instead of Criticizing Yourself, Try Practicing Self-Compassion
Many of us are our own harshest critics. Maybe you missed a deadline, forgot a friend’s birthday, or didn’t check off everything on your to-do list. Beating yourself up won’t fix the situation and often leaves you feeling worse.
Do This Instead: Treat yourself like you would a friend. Would you call them a failure for slipping up? Probably not. Offer yourself kindness and acknowledge the effort you put in. A phrase like, “I’m human, and it’s okay to make mistakes,” can go a long way in shifting your mindset.
Instead of Avoiding What Stresses You Out, Try Tackling It in Steps
Avoidance can feel like a short-term solution to anxiety, but it usually makes things more overwhelming in the long run. That email you’re dreading? It’s not going to magically vanish.
Do This Instead: Break the task into bite-sized pieces and tackle just one step. For example, instead of aiming to finish an entire project, commit to starting with the first five minutes. Momentum builds confidence, and confidence reduces stress.
Small changes like these might seem simple, but they add up to create a healthier and more balanced life. Progress doesn’t happen overnight, and that’s okay. The goal isn’t to be perfect—it’s to be kinder to yourself while finding what truly works for you.
