With rates of depression, loneliness, and anxiety rising, tending to our mental health is just as important as taking care of our physical well-being. However, similar to starting a new workout program, cultivating a self-care regimen can feel overwhelming, especially at first.

But taking charge of your psychological health doesn’t need to feel burdensome.

The key is to start small. Why? Because studies show that setting small goals, one step at a time, can be a useful way to take on a new challenge. Achieving our goals (even when they’re small) fosters hope, which reinforces us to continue building new habits.

Whether it’s getting more sleep, journaling, spending time with friends, or temporarily breaking up with your phone, altering our behaviors for the better can bolster our emotional well-being.

Not only can these changes add meaning and joy to our daily lives, but they’re also sturdy stress busters that can give our mental health a boost.

For the next seven days, we’ll provide you with one mental health tip, per day. By the end, if you feel comfortable, consider adding these to your daily or weekly self-care regimen.

Day 1: Get to bed one hour earlier

Start small and try getting to bed an hour earlier as a way to transform your nighttime routine.

You can find instructions here.

Day 2: Give mindful meditation a try

Try breathing mindfully for 5 to 10 minutes each day.

You can find more information here.

Day 3: Take some time to self-reflect

Self-reflection can alter the way we see ourselves and those around us.

You can find out more here.

Day 4: Go for a walk

Adding walking into your daily routine can offer a myriad of benefits. All your need is 20 minutes.

You can find out more here.

Day 5: Try your hand at journaling

Taking some quiet time to write in a journal can be a helpful way to wind down after a busy day.

You can find out more here.

Day 6: Limit your screen time

Making a commitment to take a technology break can reset the brain and increase well-being.

You can find out more here.

Day 7: Practice self-compassion

One way to quiet negative thoughts is to practice self-compassion.

You can find out more here.


Juli Fraga is a licensed psychologist based in San Francisco, California. She graduated with a PsyD from University of Northern Colorado and attended a postdoctoral fellowship at UC Berkeley. Passionate about women’s health, she approaches all her sessions with warmth, honesty, and compassion. See what she’s up to on Twitter.