Hot take: If you want better mental health, stop holding on to what’s holding you back. Reread that. In essence, mental health isn’t just about what you do. It’s equally about what you release. After all, you can’t create space for growth when you’re relentlessly clinging to what drains you. Before you rush to add new healthy habits for your mental health in the year ahead, focus on simplifying. This is a major key to clearing the path for positive change! By shedding these behaviors, you can usher in habits that truly support your well-being.
If this sounds impossible, take a seat. Wherever you’re starting from, there’s something here for you. We’re exploring unhealthy behaviors to let go of and introducing simple steps to break the habit—ones you can adopt based on your time, resources, and needs.
image above from our interview with Monique Volz by Suruchi Avasthi
In the pursuit of better mental health, we often look for new habits, morning routines, and strategies to add to our lives. But what if the real secret lies in letting go? Sometimes, it’s not about doing more—it’s about doing less. It’s about abandoning what keeps you stuck. From mindless scrolling to our addictions to over-committing, many behaviors chip away at our well-being (albeit subconsciously!). But relinquishing these habits makes space for calm, clarity, and conscious living.
Ready to clear the mental clutter? Start with these 10 things to stop doing for better mental health. We often carry unnecessary mental weight that impacts our mood, energy, and outlook. By breaking free from these habits, you can create room for healthier thoughts and a more positive mindset. Let’s dive into the changes that can help you feel lighter and more focused daily.
Obsessing over the scale doesn’t do anyone a favor. In fact, research shows it can harm everything from your self-esteem to your relationship with food and your body image. Thanks to water retention, stress, sodium, bone density, and more, the scale doesn’t accurately reflect your true health.
Break the habit: Instead, prioritize other health markers (your sleep, energy, digestion, etc.)—not your gravitational pull to earth. When you focus on how your body feels instead, you begin to appreciate the small (but significant) wins: extra energy, improved sleep, strength gains, and more.
We’ve all been there: we stretch ourselves too thin, only to find burnout knocking at the door. It’s time to set healthy boundaries to prioritize your mental and emotional energy. Not sure where to start?
Break the habit: Unless a request, get-together, or opportunity is a hell yes, practice saying no. If something doesn’t align with your values or adds unnecessary stress to your life, it’s not worth it. By doing so, you create more room for the things that truly matter—your health, your creating habits for healthy relationships, and your happiness. Protecting your time and energy isn’t selfish. It’s an act of self-care.
Familiar with mindless scrolling? Same. Unfortunately, it fosters comparison and overstimulation, which impacts your mood, self-esteem, and overall sense of well-being. Not to mention, it can leave disconnected from your own reality.
Break the habit: To break free from the chains of endless information, limit your social media use to intentional, mindful moments (if necessary, add short bursts of “scroll time” to your calendar). You’ll be amazed at how much better you feel when you swap that scrolling habit for activities that truly boost your mood.
Undereating can have a serious effect on both your body and mind. Skipping meals (or simply not eating enough), leads to mood swings, blood sugar crashes, fatigue, and irritability. Your brain needs consistent fuel to stay sharp and maintain emotional balance. Make it a habit to nourish your body—regularly.
Break the habit: Ideally, eat a healthy breakfast within an hour of waking. This supports healthy cortisol levels (stress response) and sets the tone for steady energy throughout the day. Additionally, focus on protein-rich meals every 3-4 hours. This keeps your glucose stable and curbs intense sugar cravings. By fueling yourself properly, you’ll notice a big difference in both your mental well-being.
For most of us, this is much easier said than done. But relying on others for validation is like trying to fill a leaky bucket. No matter how much you pour, it never stays full. But when you fill your cup from within, you’ll discover you’ll discover a deep, lasting sense of self-worth (that no one else can take away!). In other words, the key to lasting confidence lies in recognizing your own value.
Break the habit: Start by celebrating your strengths, acknowledging your progress, and practicing self-compassion. A daily journaling habit is a powerful tool to reinforce this. As you learn to appreciate yourself, you build a solid foundation of self-worth—one that doesn’t require anyone else’s opinion (we know Mel Robbins is nodding in approval).
Of course, keeping up with current events is important. But overindulging in distressing information? That’s a one-way ticket to stress city. It drains your energy, amplifies anxiety, and quickly distorts your perception of the world. Stay informed, but set boundaries on your news consumption.
Break the habit: Limit how often you check the headlines, and balance it out with positive or uplifting content to protect your mental health. For inspo, check out Good News Network! In essence, focusing on what you consume is crucial for nurturing a positive mindset.
We’ve all had those days: pushing through on too little sleep and too much caffeine. But when you over-caffeinate or skimp on sleep, you’re setting yourself up for a rollercoaster of energy crashes, irritability, and brain fog. While caffeine can give you a temporary boost, it’s easy to overdo it. And skimping on sleep? It robs you of the mental clarity, focus, and energy you need to show up as your best self.
Break the habit: If you love your coffee, try adding l-theanine to your daily brew. Additionally, hone in on your nighttime routine—it’s imperative for getting those zzZzz’s your body needs.
It might seem like multitasking makes you more productive, but in reality, it fragments your attention and heightens stress. Juggling multiple tasks at once can leave you feeling scattered and less effective.
Break the habit: Instead, practice single-tasking—focusing on one task at a time—for better productivity and a sense of calm. When you’re not constantly switching gears, you’ll accomplish so much more (trust us!). To help prioritize tasks, try using the Eisenhower Matrix. It’s a simple but powerful tool that helps you focus on what truly matters, making it easier to manage your time and energy.
You’ve heard it before, but it bears repeating: comparison is the thief of joy. When you constantly measure yourself against others, it’s easy to feel inadequate or like you’re falling behind (unfortunately, social media exacerbates this). But the truth is, everyone’s journey is different.
Break the habit: Instead of focusing on what others are doing, shift your attention to your own growth and accomplishments. Celebrate your progress, no matter how small, and remember that your path is uniquely yours. The only competition you should worry about is with the person you were yesterday. Embrace your journey, trust your pace, and let go of comparisons to find true fulfillment.
Spoiler alert: your emotions don’t magically disappear when you suppress them. And while it’s tempting to push your emotions aside—especially when life gets busy or overwhelming—ignoring them only makes them louder (and harder to manage).
Break the habit: Instead of ignoring what you’re feeling, take the time to acknowledge it. Embracing your emotions is key to healing, understanding, and moving forward. Consider journaling, talking to a trusted friend, or seeking therapy (if you don’t know where to start, here’s how to find a therapist).
Letting go of habits that drain you clears mental clutter, reduces stress, and helps you focus on what matters. Small changes in your routine can make a big difference in your well-being. Cheers to taking control, setting boundaries, and nurturing your mental health. Each step creates more space for peace. Here’s to letting go of what doesn’t serve you, and consciously choosing habits that fuel your happiness.
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