Start Where You Are: Building Mental Health Habits That Stick

If you’re feeling overwhelmed by all the “expert advice” out there for better mental health, it may be time to simplify things. Because with the right tools, building habits to support your mental health can be both straightforward and sustainable. A one-size-fits-all approach doesn’t work for everyone—that’s the essence of wellness. With that in mind, we’ve broken down mental health habits into three levels depending on where you’re at. It starts with a handful of simple changes you can implement today, then elevates to more advanced practices as you’re ready. No matter your starting point, remember: building habits is a journey—not a race.

image above from our interview with Jules Acree, by Michelle Nash

Building Mental Health Habits That Work for You

For better mental health, the first step is to start exactly where you are—not where you think you should be. This may sound simple, but it’s easy to overlook. As a Health Coach, I see it often: a woman trying to follow someone else’s routine, only to realize the most impactful changes happen when she meets herself where she’s at—and stays consistent with it. Rather than adopt someone else’s specific mental health habits, the goal is to honor your own pace. Begin at level one, and gradually build from there.

How to Avoid Mental Health Burnout

Temptations aside, don’t overhaul everything at once. You want to incrementally increase your efforts over time. In turn, you’ll avoid burnout and set yourself up for lasting success. Whether you’re new to prioritizing your emotional well-being or looking to enhance an already strong foundation, this tiered guide offers a roadmap to meet you where you’re at—and help you grow from there.

We’re breaking it down into three levels:

No matter your starting place, the first (tiny) change is most important.

Level 1: Basic Habits

Think of these as the low-hanging fruit of mental health—simple, accessible changes that can quickly boost your well-being. Best of all, these don’t require a huge time commitment.

Morning Sunlight Exposure

How to do it: Spend five to 10 minutes outside first thing in the morning. No sunglasses, just natural light. If possible, go for a short walk!

Why it helps: Boosts serotonin, regulates circadian rhythm, and supports sleep.

Live in an apartment? Open your blinds or curtains as soon as you wake up and sit near a window to soak in the natural light. If you have access to a balcony or patio, spending a few minutes there can also help.

Live in a cold climate? Although stepping outside isn’t comfortable, any kind of outdoor exposure is better than none! Even if the sun isn’t present, it supports your circadian rhythm and boosts serotonin levels.

Keep a simple streak tracker on your phone or a calendar, noting each day you stick to it. Building momentum becomes a great motivator to get outside.

Deep Breathing or Box Breathing

How to do it: Inhale for 4 counts, hold for 4, exhale for 4, and hold for 4. Repeat for two to five minutes.

Why it helps: Reduces stress by activating the parasympathetic nervous system.

Prioritize Hydration

How to do it: Start your day with a tall glass of filtered water (either with a pinch of sea salt or your favorite electrolytes) and drink consistently throughout.

Why it helps: Dehydration is linked to fatigue and irritability.

Move Your Body for 5 Minutes

How to do it: Stretch, dance, or take a brisk walk around your house or block.

Why it helps: Even small bursts of movement release endorphins and improve mood.

Write Down One Positive Thing Every Day

How to do it: Keep a journal by your coffee machine and jot down a win or something you’re grateful for.

Why it helps: Trains your brain to notice the good, fostering a positive outlook for the day ahead.

These habits require a bit more time and effort but are highly effective in supporting mental health (and overall well-being!). Consider these the next level of your journey toward a healthier, more balanced mind. They take more dedication, but the benefits are worth the investment. Ready to step it up? Here’s how to enhance your mental wellness with moderate effort.

Add Omega-3s to Your Diet

How to do it: Add fatty fish (like salmon), flaxseeds, or walnuts to meals. Consider supplements.

Why it helps: Omega-3s reduce inflammation in the brain and support neurotransmitter function.

Practice Digital Detoxing

How to do it: Designate a tech-free hour before bed or—ideally—take one tech-free day per week. If this feels unthinkable, try a lockbox!

Why it helps: Reduces overstimulation and enhances focus and presence.

Incorporate Strength Training

How to do it: Use resistance bands or free weights for two to three sessions weekly (follow a program, like Form, to stay accountable). Add these sessions to your calendar!

Why it helps: Builds confidence, lean muscle mass, and reduces anxiety.

Limit Alcohol (or Abstain Altogether)

How to do it: Start by reducing your alcohol intake gradually, or set clear boundaries such as limiting drinking to certain days or occasions. If you choose to abstain completely, find non-alcoholic alternatives that you enjoy and keep them handy.

Why it helps: Alcohol disrupts sleep, dehydrates the body, and increases anxiety and depression over time. By limiting or abstaining from alcohol, you allow your body to restore balance, improve sleep quality, and support better mental clarity and emotional stability.

Connect with Nature

How to do it: Spend time in a park, hike, garden, or walk barefoot on grass.

Why it helps: Lowers cortisol, reduces anxiety, and fosters a sense of calm.

Level 3: Advanced Habits

Last but not least, these advanced habits require a greater investment of time, money, or long-term commitment—but the rewards are life-changing. These practices go beyond the basics and help cultivate deep resilience, balance, and well-being. While they take more effort to incorporate into your routine, the impact on your mental health can be profound. If you’re ready to challenge yourself and elevate your wellness, we’ve got you covered.

Therapy or Coaching

How to do it: Seek a therapist or coach specializing in areas relevant to your needs (e.g., CBT, trauma).

Why it helps: Provides tools and a safe space to process emotions and challenges.

Practice Cold Plunging or Sauna Therapy

How to do it: Alternate hot/cold exposure with a sauna and cold plunge two to three times a week.

Why it helps: Enhances resilience, reduces inflammation, and improves mood.

Try a Yoga or Mindfulness Retreat

How to do it: Book a local or weekend retreat focused on mindfulness and self-care.

Why it helps: Deepens relaxation, self-awareness, and connection to your inner self.

Experiment with Adaptogenic Herbs

How to do it: Incorporate ashwagandha, rhodiola, or holy basil into your diet (after consulting a practitioner).

Why it helps: Supports adrenal health and reduces stress.

How to do it: Find a cause that resonates and commit to a few hours per month.

Why it helps: Creates a sense of purpose and builds social connections.

Bringing It All Together

Strong mental health is a journey without a finish line—we can continue getting stronger and healthier our entire lives. Ultimately, it’s about choosing the habits that resonate with you the most (and for that matter, sustainably fit into your life!) Start with the basics, and as you build momentum, you can gradually add more advanced practices to your routine. There will be days when some habits feel easier than others, and that’s okay. Every step you take—no matter how small—is a step in the right direction. You’re not striving for flawless mental health; you’re working toward a healthier, more balanced version of yourself. And that’s something worth celebrating.