Building a Lifestyle That Supports Your Mental Health
Why Small Changes Matter?
A Small Change, A Big Impact: A Real-Life Example
A client of mine, let’s call him Bluey (his favourite color), came to me struggling with low energy, lack of focus, and disrupted sleep patterns. He was constantly on his phone late into the night, scrolling through social media, answering work emails, and feeling overwhelmed with information. The first step we took? Something incredibly simple—turning off his phone just 5 minutes before his usual time.
At first, he was skeptical. “How can just 5 minutes make a difference?” he asked. But within a few weeks, this tiny habit led to a noticeable shift. Eventually we decided to give 10 minutes of no-phone time before going to bed. He began using that extra time to unwind—taking deep breaths, reflecting on his day, and easing into sleep more mindfully. The results? Improved productivity at work, better sleep quality, and an increase in overall energy levels.
It wasn’t about giving up technology entirely or committing to an hour-long nighttime routine. It was about making space for himself, one small change at a time.
How to Implement Small Changes in Your Life?
- If you’re looking to make improvements in your mental health and overall well-being, start small. Here are some simple yet effective habits to incorporate into your daily life:
- Morning Mindfulness: Instead of checking your phone first thing in the morning, take 2 minutes to stretch or focus on deep breathing.
- Hydration Habit: Replace one sugary drink with a glass of water each day to boost your energy and mental clarity.
- Gratitude Practice: Write down just one thing you’re grateful for before bed to shift your mindset to positivity.
- Mini Breaks: Step away from your desk for a 5-minute walk or stretch every hour to reduce stress and improve focus.
- Tech-Free Time: Set a specific time to disconnect from screens (even if it’s just 10 minutes!) to improve sleep and mental clarity.
Book Recommendation Time! Atomic Habits by James Clear
One of the best books that perfectly encapsulates the idea of small but powerful changes is Atomic Habits by James Clear. The book highlights how minor adjustments in our daily habits compound over time, leading to remarkable transformations. Clear emphasizes the idea that “you do not rise to the level of your goals; you fall to the level of your systems.” In other words, it’s not about setting massive goals but creating small habits that align with the person you want to become.
Final Thoughts
Sustainable change doesn’t happen overnight. It happens in the small moments—the extra few minutes of self-care, the decision to step outside for fresh air, or the habit of setting boundaries with technology. The beauty of small changes is that they are realistic, achievable, and build momentum for long-term well-being.
So, what’s one small change you can start today? It might be the first step toward a healthier, happier you.
