Our daily routines can either uplift or drain our mental health. Even the most minor habits, when repeated consistently, can have a major impact on our overall well-being. While some habits are hard to break, understanding how they affect your mental state can empower you to take control and shift towards healthier choices. Here are 15 common daily habits that could be sabotaging your mental health—and how you can start making changes to stay unbeatable.
1. Constantly Checking Your Phone
With social media and constant notifications, checking your phone has become an unconscious habit for many. This constant checking can trigger anxiety and stress, especially when scrolling through negative news or comparing yourself to others. It can also disrupt your focus, making you feel overwhelmed or disconnected from the present moment. According to Frontiers in Psychiatry, excessive smartphone use has been linked to increased social anxiety and decreased psychological well-being.
To regain control, set boundaries around phone use. Consider scheduling “phone-free” times throughout the day, especially before bed or when you first wake up. Focus on connecting with your surroundings, your work, or your loved ones, rather than being pulled into an endless cycle of digital distractions. This small change can help alleviate mental clutter and restore peace of mind.
2. Lack Of Sleep
Not getting enough sleep is one of the most damaging habits for mental health. Sleep deprivation affects everything from mood regulation to cognitive function, making it harder to manage stress and emotions. Chronic lack of sleep has been linked to mental health disorders like depression and anxiety. According to the National Sleep Foundation, adequate sleep is crucial for maintaining mental health and preventing disorders.
To improve your mental health, prioritize good sleep hygiene. Set a consistent bedtime routine, limit screen time before bed, and create a calming environment to promote rest. Quality sleep is essential for mental resilience, so treat it as a non-negotiable part of your self-care routine.
3. Negative Self-Talk
We are often our own harshest critics. Negative self-talk can erode self-esteem and create a constant state of mental unrest. These thoughts can reinforce feelings of inadequacy and increase anxiety, making it difficult to feel confident and at peace with yourself. According to Verywell Mind, negative self-talk can lead to decreased motivation and greater feelings of helplessness, contributing to mental health issues like depression and anxiety.
Combat negative self-talk by practicing self-compassion. When negative thoughts arise, try to challenge them with positive affirmations or realistic perspectives. Treat yourself with the same kindness you would offer a friend in need. This shift in mindset can help foster a healthier self-image and reduce unnecessary mental stress.
4. Procrastination
Putting things off may feel like an easy way to avoid stress, but procrastination often leads to more anxiety as deadlines approach. The constant cycle of delaying tasks creates a sense of dread and reduces your ability to manage your time effectively. This habit can also contribute to feelings of guilt and overwhelm. According to the Counselling Directory, procrastination is linked to increased stress, anxiety, and depression, affecting overall mental well-being.
To beat procrastination, break tasks into smaller, more manageable steps. Set realistic deadlines for yourself and focus on one thing at a time. Over time, this approach will help build momentum, reduce anxiety, and increase your sense of accomplishment.
5. Overcommitting Yourself
Taking on too many responsibilities at once can quickly lead to burnout. Saying “yes” to every request might feel like a way to be helpful, but it can drain your mental energy and increase stress levels. Overcommitment prevents you from taking the time you need to recharge and focus on your well-being.
Learn to say “no” when necessary and prioritize tasks that align with your values and goals. Delegate or seek support when needed. Giving yourself permission to rest and set boundaries is essential to maintaining a healthy balance in your life.
6. Ignoring Your Diet
What you eat has a direct impact on how you feel mentally. A poor diet filled with processed foods, sugar, and unhealthy fats can lead to fatigue, mood swings, and even anxiety. Over time, these dietary habits can affect your brain chemistry and exacerbate mental health challenges.
To improve your mental health, focus on nourishing your body with whole, nutrient-dense foods. Incorporate more fruits, vegetables, lean proteins, and healthy fats into your meals. A balanced diet can help stabilize your mood and energy levels, promoting better mental clarity and emotional resilience.
7. Social Isolation
Humans are social creatures, and prolonged isolation can have a significant impact on mental health. Avoiding social interaction can lead to feelings of loneliness, depression, and anxiety. The lack of connection with others can make it harder to cope with stress and create a sense of disconnection from the world around you.
Make an effort to engage with others, whether through meaningful conversations or participating in group activities. Even small, positive social interactions can boost your mood and improve your mental health. Stay connected with loved ones and seek out communities that share your interests and values.
8. Bottling Up Emotions
Suppressing your feelings may seem like a way to avoid conflict or difficult situations, but bottling up emotions can lead to increased stress and anxiety over time. Unresolved emotions can manifest as physical symptoms, such as headaches or tension, and may even contribute to more serious mental health issues.
Instead of keeping your emotions hidden, practice expressing yourself in healthy ways. Talk to a trusted friend, write in a journal, or engage in creative activities like painting or music to release pent-up feelings. Acknowledging and processing emotions allows you to feel lighter and more in control of your mental state.
9. Excessive Screen Time
Spending too much time in front of screens, whether it’s for work, entertainment, or social media, can take a toll on your mental health. Long hours of screen time can lead to eye strain, sleep disruptions, and an overall sense of mental fatigue. Furthermore, the constant bombardment of information and images can overwhelm your senses and increase stress levels.
To combat this, set boundaries for screen time each day. Take regular breaks, especially when working, and avoid screens at least an hour before bedtime. Instead, spend time engaging in activities that promote relaxation, such as reading, spending time outdoors, or engaging in hobbies.
10. Lack Of Physical Activity
Physical activity is not only important for your body but also for your mind. Lack of exercise can lead to feelings of sluggishness, fatigue, and even depression. Regular movement releases endorphins, which help to elevate your mood and reduce stress.
Make physical activity a daily habit, whether it’s through a workout, walking, or yoga. Start small if you’re not used to exercising regularly—just a 20-minute walk a day can make a significant difference. Movement helps clear your mind and boosts your overall mental health.
11. Holding On To Grudges
Holding onto past grievances or resentment can be toxic to your mental health. Harboring negative emotions toward others creates emotional clutter and can prevent you from moving forward. This emotional baggage leads to stress, bitterness, and a lack of mental peace.
Forgiveness is key to freeing yourself from the weight of grudges. Practice letting go of resentment and focusing on healing. Holding onto positive emotions, such as gratitude and compassion, will help you feel lighter and improve your mental health in the long run.
12. Not Asking For Help
Many people avoid asking for help, either because of pride or fear of burdening others. However, refusing assistance can isolate you and make mental health struggles feel more overwhelming. Trying to handle everything on your own can increase stress and reduce your capacity to cope effectively.
Don’t be afraid to reach out to others for support when needed. Whether it’s talking to a friend, seeking professional help, or finding a support group, sharing your struggles can provide relief. Asking for help is a sign of strength, not weakness, and it can make all the difference in your mental well-being.
13. Ignoring Your Boundaries
Setting personal boundaries is essential for maintaining mental health, yet many people struggle with enforcing them. Allowing others to overstep your boundaries can cause stress, resentment, and emotional exhaustion. Constantly saying “yes” to others while neglecting your own needs leaves you feeling drained and unfulfilled.
Learn to recognize and honor your boundaries by saying no when necessary. Communicate clearly and respectfully with others about your limits. Respecting your own needs and boundaries helps preserve your energy and mental health, ensuring that you’re able to show up as your best self.
14. Living In The Past Or Future
Constantly dwelling on past mistakes or worrying about the future can create unnecessary anxiety and stress. Living in either the past or the future takes you away from enjoying the present moment. This habit can fuel feelings of regret or dread, which can negatively affect your mental health.
Shift your focus back to the present moment by practicing mindfulness. Ground yourself in what’s happening right now, rather than getting lost in what’s already happened or what might come. This practice can significantly reduce anxiety and improve overall mental well-being.
15. Comparing Yourself To Others
Comparison is the thief of joy, and it’s a habit that many people unknowingly engage in. Constantly comparing yourself to others—whether it’s based on looks, success, or lifestyle—can lead to feelings of inadequacy and low self-esteem. Social media has only exacerbated this issue, creating a false sense of reality.
Focus on your growth and progress rather than comparing yourself to others. Celebrate your achievements, no matter how small, and remember that everyone has their unique journey. Shifting your mindset away from comparison will boost your self-worth and improve your mental health.
Natasha is a seasoned lifestyle journalist and editor based in New York City. Originally from Sydney, during a stellar two-decade career, she has reported on the latest lifestyle news and trends for major media brands including Elle and Grazia.
