I’ve been there. Feeling completely overwhelmed, constantly stressed out, and not knowing why life feels like it’s falling apart. Sometimes it’s not the big events, but the small habits we adopt daily that slowly chip away at our mental health. I’m going to be straight with you – there are three habits most of us are guilty of, and they’re quietly ruining your mental well-being. The good news? You can fix them. But you need to take action. Let’s dive into the habits that need to go.
1. Neglecting Your Sleep (Yes, It’s That Important)
I used to wear my sleep deprivation like a badge of honor. “Oh, I only got four hours last night,” I’d boast, as if surviving on fumes was something to be proud of. But here’s the harsh truth: lack of sleep is killing your mental health.
Why Sleep Matters More Than You Think
When you don’t get enough sleep, your brain doesn’t function properly – it’s as simple as that. Your mood tanks, you become irritable, your focus goes out the window, and your ability to manage stress takes a nosedive. Chronic sleep deprivation increases your risk for anxiety, depression, and even more severe mental health disorders. Ever wonder why everything seems more overwhelming when you’re tired? It’s not just in your head – well, actually it is, because your brain is screaming for rest.
How to Fix It Fast
If you’re constantly burning the midnight oil, you’re playing with fire. Start by setting a regular sleep schedule – and stick to it. That means going to bed and waking up at the same time every day, even on weekends. Avoid screens for at least an hour before bed, because blue light from your phone or laptop is sabotaging your sleep.
If you’re finding it hard to wind down, try some simple sleep hygiene practices: make your room dark and cool, limit caffeine intake in the afternoon, and if necessary, consider a supplement like magnesium or melatonin (but talk to your doctor first). You might think you can survive on five hours of sleep, but trust me, your brain is begging for more. Prioritize it.
2. Scrolling Your Life Away (Digital Overload)
I’m going to be blunt – you’re addicted to your phone, and it’s messing with your head. And I get it, because I’ve been there too. We live in a world of constant notifications, endless scrolling, and mindless consumption of content. Social media, news apps, video streaming – it’s all designed to keep you glued to your screen. But here’s the thing: while you’re busy scrolling, your mental health is taking a massive hit.
The Dark Side of Social Media
Social media isn’t all bad, but when you’re spending hours every day on it, you’re bound to suffer. The comparison game is brutal – you see everyone’s highlight reel and suddenly feel like your life is a dumpster fire. Constant exposure to curated perfection makes you feel like you’re not enough. And let’s not forget the doomscrolling – reading negative news or other people’s endless complaints can seriously drain your mental energy.
Your brain is being bombarded with so much information that it never gets a chance to rest. The constant need for dopamine hits (likes, comments, new posts) keeps you in a state of low-level anxiety. It’s an endless loop, and it’s time to break free.
How to Fix It Fast
The first step is awareness. Start tracking how much time you’re spending on your phone – trust me, you’ll be shocked. If you’re on iPhone, use Screen Time, or for Android users, try Digital Wellbeing. You can’t fix what you don’t measure.
Once you know the damage, it’s time to take control. Set time limits on your apps. I’ve found that setting a 30-minute daily limit on social media is a game-changer. If you’re someone who mindlessly scrolls during downtime, replace that habit with something healthier. Read a book, take a walk, or (here’s a radical idea) actually talk to someone face-to-face.
If social media is your mental health kryptonite, consider a detox. Take a weekend, or even just a day, where you disconnect completely. You’ll be amazed at how much calmer and present you feel.
3. Saying “Yes” to Everything (People-Pleasing Is Draining You)
This one stings a bit because I’ve been a chronic people-pleaser my entire life. I used to think that saying “yes” to everything would make people like me more. In reality, all it did was drain me emotionally and mentally. If you’re constantly putting others’ needs ahead of your own, you’re going to burn out – it’s only a matter of time.
The Toll of People-Pleasing on Your Mental Health
Every time you say “yes” to something you don’t really want to do, you’re saying “no” to yourself. People-pleasers are often the ones who feel anxious, overwhelmed, and taken advantage of because they never set boundaries. And here’s the kicker – most of the people you’re bending over backwards for probably don’t even notice or appreciate it as much as you think. It’s a thankless job, and it’s time to quit.
When you constantly sacrifice your own time, energy, and mental space for others, you’re left with nothing for yourself. Over time, this leads to resentment, exhaustion, and mental fatigue. You might think you’re being kind, but really, you’re doing yourself – and often others – a disservice.
How to Fix It Fast
I’m going to give you a tool that will change your life: the word “no.” Use it more often. It sounds simple, but for a people-pleaser, it’s terrifying. The fear of letting people down or causing conflict keeps you stuck in the habit of over-committing.
But here’s the thing: saying “no” doesn’t make you a bad person. It means you’re prioritizing your mental health. You can still be kind and helpful without overextending yourself. Start small – say no to one thing this week. Maybe it’s an extra project at work, a social event you’re not excited about, or a favor that’s going to leave you drained. You’ll feel a sense of relief and empowerment that you’ve been missing.
Another key to breaking this habit is setting clear boundaries. Boundaries aren’t walls – they’re guidelines for how you expect to be treated. Communicate your limits kindly but firmly, and don’t feel guilty for protecting your time and energy. The more you practice, the easier it gets, and the healthier your mind will become.
Final Thoughts: It’s Time to Prioritize Your Mental Health
I know life is busy, and it can feel impossible to make time for yourself when everything is pulling you in different directions. But these three habits – neglecting sleep, digital overload, and people-pleasing – are major culprits in your mental health struggles. The good news is, you have the power to change them.
Start small. You don’t have to overhaul your life overnight. Focus on one habit at a time, and take concrete steps to fix it. Get more sleep. Limit your screen time. Set boundaries and learn to say no. Your mental health is worth it.
Remember, no one else is going to prioritize your well-being for you. It’s up to you to take control and make the changes you need. It won’t always be easy, but I promise you – it’ll be worth it.
Take it from someone who’s been there. When you make your mental health a priority, everything else in life starts to fall into place. You’ll feel more energized, less anxious, and better equipped to handle whatever life throws your way. So stop making excuses, and start making changes. You deserve to feel good – not just physically, but mentally too. And it all starts by kicking these three habits to the curb.
