8 Daily Habits for Better Mental Health

Mental health isn’t something we can afford to put on the back burner.

Mental health isn’t something we can afford to put on the back burner.

If you’re running on fumes, pushing through stress, and hoping you’ll “get over it” I get it - I’ve been there - and it doesn’t work.

(sorry)

The truth is, mental health is a daily practice, not a one-time fix. It’s built through the small, intentional actions you take every day. And, based on the feedback I received from yesterday’s post on “Self-Care for High Performers”, I figured I’d dive deeper as people resonated, and had questions on the “how” part of self-care.

So, if you want to feel more focused, less confused on the next right step, and no longer like life is running you into the ground, here are 8 daily habits that will help you show up as your best self.

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1. Meditate (Even If You Think It’s Not for You)

You don’t need to sit in a dark room chanting “ommmmm” for an hour. Just 5-10 minutes of mindfulness can clear your mind and reduce stress. I do this every morning when I start my day.

I am relaxed and focused when I wake up; I do not run around because I waited until the last minute to get out of bed (more on sleep shortly), and I am not stressed because I don’t know what is next…

💡 Try this:

Set a timer for 5 minutes. Close your eyes, focus on your breath, and let the thoughts come and go. Or, as I do, grab your coffee or morning water, and just sit down without your phone or any device.

Let your mind wander, let it review the day ahead of you, and then bring it back—that’s the practice.

I used to think meditation was a waste of time until I saw how calm and more focused I felt after doing it daily.

2. Get Better Sleep (Because Running on Empty Isn’t a Flex)

If you’re getting less than 7 hours of sleep a night, you’re setting yourself up for burnout.

Lack of sleep messes with your hormones, weakens your immune system, and makes you a miserable person to be around, again, ask me how I know.

💡 Optimize your sleep:

• Set a consistent bedtime (yes, even on weekends).

• Keep your room cool (60-68°F) and dark.

• NO PHONES in the bedroom—blue light wrecks your melatonin levels, and social media is designed to keep you wanting the next thing, so even if you think you’ll scroll for a few minutes before bed, once you turn the phone off, you mind is till very much on and wanting stimulation or a hit of the next “thing”.

Truth be told, this was the hardest for me:

I’m a husband and father, so I go to work, coach baseball, watch my son or daughter in their sports, and so when I get home, the only way to get more time with them, is to stay up later.

I have gotten better, but I am aiming for 9 hours of sleep, and still hitting between 6-7.5, and it’s not enough; when I get 8+ hours, I feel like a different human, and when I do that 3 days in a row, I’m operating on God-Mode.

All of the gears have to work together for the machine to run, sleep + de-stressing + fitness, etc, they all go hand in hand, if one is off, the machine doesn’t work right.

3. Move Your Body Every Day (You’re Not Meant to Sit Still)

You don’t need to spend hours in the gym, but you do need to get moving. Even a 20-minute walk outside can boost your mood and sharpen your focus.

SIDE NOTE: Family walks are great ways to get this in, and it gets everyone off phones and talking.

💡 Ways to move more:

1. Walk first thing in the morning and after every meal.

2. Stretch or do bodyweight exercises if you’re short on time.

3. Get outside; sunlight and fresh air are game changers for mental health.

When you move, you think clearer, feel better, and stress less, it’s as simple as that.

4. Practice Gratitude (Your Mindset Shapes Everything)

If you only focus on what’s missing, you’ll always feel like you’re losing.

Gratitude flips that.

💡 Simple gratitude practice:

Every morning or night, review your day, and be grateful for having the opportunity to live it. The good, the bad, the beautiful, and the ugly are all part of the journey, all must be embraced.

Do this every day; see how it shifts your mindset…

5. Talk to Someone Every Day (Real Conversations)

Humans aren’t meant to go through life alone; social connection is one of the biggest predictors of mental health and this piece is about real change and growth within your mind, I’m not trying to grow subscribers and kill time here, this is meant to be applied, go and do the things above, and talk to people about it - you aren’t meant to be alone in any of this, even as we’re all always alone with ourselves.

💡 Make time for connection:

• Call a friend, even for 5 minutes, and talk about real things; the topics matter to you.

• Have a real conversation at the gym, work, or even in line at the store.

• If you’re feeling isolated, be the one to reach out, closed mouths don’t get fed.

The world pushes us toward digital connection, but nothing beats face-to-face interaction; those connections and discussions always leave me in a better place mentally.

6. Cut Back on Screen Time (Your Brain Will Thank You)

The average person spends over 4 hours on their phone daily; that’s 28 hours a week, more than a part-time job. Think about the impact the infinite scrolling has on your brain; it’s a crazy rabbit-hole, be ready to face the negative impact your digital habits are having on your “real world” life.

💡 Easy screen-time fixes:

1. Set a 30-minute social media limit on your phone.

2. Charge your phone outside the bedroom so it’s not the first thing you grab in the morning.

3. Try a 24-hour digital detox once a week and see how much better you feel.

Your phone is a tool, don’t let it control you, and don’t think you’re alone in this; look at the results from a recent poll I ran on X:

7. Be Kinder to Yourself (Because You’re Stuck with You)

Most people talk to themselves in ways they’d never speak to a friend, which is rough because that inner voice is what shapes your reality.

You must have your back; you have to be as kind and supportive of yourself as you are for all those other people you’re willing to lend a hand to, or an encouraging word.

You must be able to stand before the mirror, and love the reflection facing you…

💡 Rewire your self-talk:

1. Catch negative thoughts and flip the script. Instead of “I suck at this”, try “I’m learning to get better at this.”

2. If you mess up, move forward, not backward; it’s over, and as I tell the baseball players I coach, “Focus on the next pitch, not the last one.”

Self-improvement isn’t about perfection, it’s about progression.

8. Make Something Daily (Even If You’re Not “Creative”)

Creating isn’t just for artists; it’s for everyone.

I’m a W-2 employee, and a youth sports coach, but what brings me the most mental clarity, relaxation, and sense of purpose, just for me, if writing and photography; I do these for me, these outlets keep my mental health in check.

💡 Try this:

• Write a journal entry or blog post

• Take photos (bias noted)

• Cook a new meal

• Build something

• Play an instrument

When you create, you engage your brain, hands, and energy, all of which helps you recharge in a way that scrolling social media never will.

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Your Next Step: Take Action

This isn’t just a list to read, it’s a blueprint to implement.

✅ Pick at least ONE habit from this list and start today.

✅ Stick with it for a week.

✅ Notice the difference.

Self-care isn’t selfish, it’s selfless; it’s the foundation for becoming the best version of yourself.

- Zac Small