Simple Doesn’t Mean Small

Everyday Habits That Build Mental Health

If you’ve ever Googled “how to improve my mental health,” you’ve probably been hit with a laundry list of things you should stop doing: stop eating sugar, stop scrolling at night, stop stressing (oh, thanks—never thought of that ).

As both a therapist and a business owner, I get it. Life already feels full, and the last thing any of us need is another reminder of what we’re “failing” at. Here’s the good news: supporting your mental health doesn’t have to mean overhauling your life—or becoming a monk who only eats kale and meditates at sunrise.

The real magic happens when we make small, intentional additions that bring more ease, stability, and joy into our days. Think of it as adding more tools to your toolbox—not throwing out everything that’s already in there.

Start Your Day with Intention (Instead of Doomscrolling)

You don’t need a two-hour morning routine to feel grounded (and if you do have one, please teach me your ways). Try this instead: before your feet hit the floor, take 60 seconds to breathe and ask yourself three quick questions:

• What’s one thing I’m grateful for?

• Where does my body feel tension?

• What’s one small thing I can do today to take care of myself?

That one minute sets the tone for the whole day. Think of it as mental health coffee—a shot of clarity before the chaos starts.

Food is Fuel for Feelings

Here’s where the integrative part comes in: your brain and your gut are in constant conversation. (Like siblings on a long car ride… except when your gut is irritated, your brain feels it too.)

Instead of focusing on what to take away, start by adding:

• A handful of leafy greens (magnesium = calmer nervous system)

• Berries (antioxidants protect brain cells)

• Omega-3-rich foods like salmon, walnuts, or flax (reduce inflammation + support mood)

• And yes—water (sometimes “afternoon fatigue” is just dehydration in disguise)

Professional tip from the therapy chair: food changes don’t have to be dramatic to matter. Adding one nourishing snack a day is a win. Think of it as investing in steadier moods and clearer thinking.

Move Like You Mean It (But Keep It Simple)

Exercise doesn’t have to be a gym membership or a marathon. Walk the dog. Put on your favorite playlist and dance in your kitchen. Stretch while you’re on hold with Comcast (I know you’ve been there).

Movement changes your brain chemistry—releasing endorphins, lowering cortisol, and improving sleep. 10 minutes counts. Every step adds up.

Light & Seasonal Support

If you’re in New England, you know what happens when the sun starts disappearing at 4:30 PM. (Cue seasonal affective blues + way too many cider donuts.)

Try:

• Getting outside for morning light exposure

• Using a light therapy lamp if your provider gives the green light

• Talking with your doctor about vitamin D supplements

Small shifts in light exposure can reset your circadian rhythm and protect your mood as the seasons change.

Community is Self-Care (Yes, Really)

Isolation is sneaky. It convinces us we’re the only ones struggling, when the truth is—everyone’s carrying something. Reaching out to a friend, joining a group, or even attending a community talk can pull you out of your own head.

Connection lowers stress hormones and increases resilience. It doesn’t have to be deep or fancy. Even a quick “thinking of you” text can make a difference (for them and you).

Caregiver Corner: For Moms (and Anyone Juggling All the Things)

Let’s be real: if you’re a mom—or a caregiver of any kind—you’re already running a full-time circus act. Between kids, work, appointments, meals, and the mysterious pile of laundry that multiplies overnight… who has time for hour-long wellness rituals?

Here’s the reframe: just pick ONE thing a day. And make sure it takes less than ten minutes.

• Step outside for fresh air.

• Drink a glass of water before your next coffee.

• Write down three things you’re grateful for.

• Stretch while the pasta boils.

That’s it. One small choice each day.

Here’s the magic:

• In 7 days, you’ll start to feel a difference in your energy and mood.

• In 30 days, the habit will feel more automatic, more sustainable.

• By the end of the year, it won’t feel like “one more thing on your list”—it’ll feel like part of who you are.

As a therapist (and a mom who’s been there), I promise: you don’t have to do it all. You just have to start with one.

You don’t have to overhaul your life to improve your mental health.

Start small. Pick one thing—just one—to add this week. Those tiny steps add up to a more balanced, resilient you.

If you’re ready to add more support, our team at LifeBalance Counseling is here to walk alongside you.