5 Tiny Habits for Mental Health and Well-Being
Self-care is a way of being, not a way of buying – Dr. Izzy Sealey
When you think about self-care or mental well-being, you may have ideas of a spa day, drinking green smoothies, or lounging by the pool. And, yes, all of those can be very replenishing, relaxing, and fun. But we cannot do those things every day. Which means we sometimes forget that we need to (and can) take better care of ourselves without a lot of planning or expensive trips. Making time for a bath with a few candles lit and quiet music is a big investment in time and the coordination to allow that free time. Real self-care doesn’t need to look like anything special. It just needs to be helpful and supportive for you. Something that steadies you when your day is off track or your mind is in a hundred places.
These five small, simple habits could be the start of a supportive and beneficial self-care program that provides clarity and calm. They don’t take long, and they don’t require a plan. But practiced daily, they can meaningfully impact your focus, energy, and ability to keep going, all things you need for positive mental health.
1. Pause and Check In
This one is easy to skip. You’re moving fast, the list is long, and there’s always something else to get to. But if you can take even 30 seconds to check in with yourself, the rest of the day feels a little more manageable. You don’t have to sit still in silence. Just stop for a breath, notice how your body feels, and ask yourself if there’s tension or stress you’ve been ignoring.
You don’t have to try to fix anything or solve a problem. Just give yourself space to notice what’s going on. This can be very helpful if you know you’re heading into a challenging conversation or meeting. Maybe you know that the person you’ll be talking to can make you anxious. Pausing and clearing your mind before you begin will ensure that you are ready to approach the conversation with an open and clear mind. You’re ready for anything.
What you can try:
Take one full breath before your next task
Stretch your neck or shoulders between meetings
Place your hand on your chest and just feel the rise and fall of your breath
A small pause now can keep the stress from building later. I have found this helpful after a busy segment of the day or a particularly engaging meeting (good or bad). That moment of reset allows me to mentally prepare for whatever is next. This ensures I can make the switch and be ready for the upcoming conversation or activity.
2. Step Outside or Look Around
Nature doesn’t ask much. You don’t need to hike a mountain or plan a weekend getaway. Just stepping outside, even for a minute, can make a difference. A quick walk around the block, watering a plant, or sitting near a window gives your brain a break and your body a moment to settle. I like to take just a couple of minutes, even while the coffee is being made in the morning, to walk outside and just catch a breath of fresh air, literally and figuratively. It is a perfect way to start a new day, get into the morning sun and cool crisp air (hopefully, where you live, you still have some cool air in the morning).
Science supports this as well. Even short exposure to nature helps with focus, lowers stress, and improves mood.
What you can try:
Drink your coffee outside instead of at your desk
Keep a few plants around your space and tend to them
Open a window and notice the breeze or sound
It can be easy to stay inside all day, regardless of your role. So make time to get outside, notice, and enjoy it.
3. Clean up
Clutter happens. It stacks up on our desks, our countertops, and eventually in our heads. I might be looking at a few piles that have built up right now. A full clean-out can feel impossible, but two minutes of tidying is enough to reset the space and clear some mental weight. It is amazing how this can have twice the effect. A quick tidy of your workspace at the end of the day can be a way to close out and tell yourself, “I am done for the day.” And you get the benefit of it again the next day when you come into a neat and organized work area to begin your shift. It is subtle, but it makes a difference.
What you can try:
Pick one surface and straighten it up before you leave the room
Put a few things away after a work session
Wipe down the counter or desk before you sit down again
There is no need to go into deep cleaning mode all the time; a quick clean-up will do the trick.
4. Be Kind to Yourself
Most of us wouldn’t speak to a friend like we sometimes speak to ourselves. We’d offer grace, encouragement, and a second chance. But when we’re the ones struggling, we can be quick to criticize.
Self-compassion doesn’t mean avoiding accountability. It means recognizing that effort and imperfection can exist together. I chuckle every time I catch myself doing this to myself (and it happens a lot). When I notice my self-criticism creeping in, I am now getting better at asking myself, “What would I tell a friend?” Then, I can take a step back and have that same conversation with myself. It is a much nicer tone.
What you can try:
Notice when the inner critic gets loud and soften your response
Replace “I should have” with “Next time, I’ll try to...”
Treat yourself like someone who matters, because you do
There are no points for shaming yourself into feeling bad. Pause, provide grace, and smile at yourself.
5. Practice Gratitude in the Small Moments
Gratitude is about slowing down and noticing. Big or small, silly, or serious. Grititude is an excellent reset button. Reflect and enjoy. I will swear by the morning ritual of keeping a gratitude journal (you can also do this at night). Every morning, I capture three things I am grateful for. Sometimes it is as simple as being able to see the trees and the changing of the seasons. It can be as silly as my dog making me smile while she wildly wags her tail and smiles. It doesn’t have to be some big thing. This exercise is often mood-changing. It can start with the feeling that it's a burden, and I am annoyed with the day. Rarely do I feel the same way five minutes later after I’ve given some thought to things that make me happy.
These moments are easy to overlook, but they build a mindset that’s steadier and more resilient over time.
What you can try:
Writing down each night what made your day better
Send a thank-you message to someone who helped out
Take a picture of something that makes you smile
The more you notice the good, the more it shows up.
Small Equals Big
These are small steps that will have a big payoff. You don’t need to do them all every day, but at least you have a starting point for different moments in your day when you feel like you need a little mental recovery. There is an excellent YouTube video from Dr. Izzy Sealey that covers very similar topics on how you can help take better care of yourself. It is worth watching. Take the first moment for yourself today and use it to plan how you can incorporate any one of these into your routines for tomorrow. Win big by starting small.
Which of these tiny habits will you incorporate into your daily routines?
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