Over the next several weeks I will bring you practical habits that have been proven to greatly improve mental health symptoms. With each habit I present, I recommend taking on only one at a time. New habits are hard to develop as they are literally rewiring your brain. Pick one to start with and stick with it for at least 2 weeks.
For more on habit formation, I highly recommend reading James Clear’s book, Atomic Habits. For brevity’s sake, here are some tips from his book to consider when picking one of the habits/practices I recommend in upcoming posts.
Make it Obvious (new habit)/Invisible (old habit):
-Dedicate a time and location to your new habit. Example: I will focus on gratitude on my morning commute to work.
-Stack your new habit with an already existing habit. Example: Before my nightly shower I must do 10 minutes of yoga.
-Make it obvious in your environment. Example: I put my walking shoes and yoga pants on the floor by my bed so that when I wake up in the morning I immediately have to put them on and go for a walk.
-Make it disappear from your environment if it’s a habit you’re trying to break. Example: I keep my TV remote on the top shelf of my kitchen cabinet so that I have to go out of my way to watch TV.
Make it Attractive:
-Pair your new habit with something you want to do. Example: I journal (new habit) as I enjoy a nice hot cup of tea (something I want).
-Immerse yourself in a culture where the new habit is the norm. Example: I join a hiking group on Facebook.
-Make the new habit a ritual. Example: I light a candle and put on Lo-Fi beats every time I am about to meditate.
Make it Easy (new habit)/Difficult (old habit):
-Pair down the habit until it can be done in 2 minutes. Example: I set a timer for 2 minutes and during this time I focus on deep breathing.
-Use technology and resources to restrict. Example: I set a time limit in my phone’s settings on how long I can be on social media.
Make it Satisfying (new habit)/Unsatisfying (old habit):
-Reward yourself immediately following your habit. Example: As soon as I’m done with my journaling I’m going to reward myself with a coffee.
-Track your habit. Example: I create a two week spreadsheet, and each day I complete yoga I mark that day as complete.
-When you forget to do the habit for a day, jump right back in without shame. Example: I missed a day of journaling and instead of giving up, I say “oops!” and jump right back in.
-Accountability for the win! Ask someone to join you in the new habit and check-in with each other every 3 days or so. Or if trying to stop a habit, ask a trusted friend to ask you about it every 3 days or so. Example: I ask my sister to join me in a 30 day yoga program and we checkin with each other at the end of each week.
Reference these tips as we go through new practices to positively shift your mental health.
Disclaimer: The practices I will outline in the coming weeks are unlikely to change the deeper pain and hurt that you are experiencing, and therefore they are not a substitute for therapy. However, these practices are a great place to start learning how to nurture and care for yourself along your healing journey.
If you are a current client of mine, I will very likely be recommending some of these practices and I will most certainly be helping you problem solve barriers you come across in the journey. I am so proud of you for doing the hard work and I am here to help every step of the way!
If you are not yet a client of mine, then start here! Pick a new practice and see if it helps. When you are ready to take the next step of healing the hurt underneath, give me a call and we will set up an appointment. You don’t have to do this alone.