Building Lasting Habits for Wellness

Building Lasting Habits for Mental Wellness

Hi dearie,

Welcome to the last day of January. The “56” days of January have come to an end finally. How was it for you? Alat haff enter?

Are you building your 2025 life  brick by brick through good habits that align with your values? I would sincerely hope so. We all start with the best intentions and sometimes drop them. For a second consider you don’t drop them.

Consider you don’t even have the best intentions, just one good enough for each day. Small changes everyday.

I have dropped of my gym rat routine for good reason, but it’s certainly a sign of stress for me so I must pick it back up again this week, who is with me?

Let’s not give up. Good work is always worth it.

Building habits can be life-changing. From improving mental health to fostering personal growth, habits shape our lives in powerful ways.

But let’s be real—how many times have you set out to create a new habit, only to give up after a few days or weeks?

The secret to building habits that truly stick lies in a mental health-focused approach. Let’s explore how you can create sustainable habits that nurture both your mind and well-being.

gym with someone stressed and giving up

Do Habits Even Matter for Mental Health?

Habits are the building blocks of our daily lives. They impact everything from how we manage stress to how we show up in relationships. Positive habits, such as journaling, exercising, or practicing mindfulness, can promote emotional resilience, reduce anxiety, and enhance your overall well-being. But forcing yourself into a routine without considering your mental health can backfire, leading to burnout or frustration.

So look at yourself, make a list. What would you say are the good habits you have, put them on the left, then list the bad habits as well.

You seeeee?!

Makus Tips for Building Habits That Last

  1. Start Small and Be Specific
    Many people fail at building habits because they try to do too much, too quickly. Instead of saying, “I want to lose weight”. Try I want to lose 2kg weekly over 10 weeks through exercise with my personal trainer and diet control”.
  1. Anchor Your Habits to Existing Routines
    One effective strategy is to attach a new habit to something you already do regularly. For example, if you’re building a gratitude habit, you could say, “After I drink my morning coffee, I’ll write down one thing I’m grateful for.” Anchoring creates a trigger that reminds you to act.

I remember anchoring my gym routine to my prayer time, what a banger. I miss it.

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  1. What’s the Reason Behind the Habit
    Align your habits with your values and mental health goals. Ask yourself, Why does this habit matter to me? When your actions are connected to your deeper values—like wanting to feel calmer or building self-confidence—it’s easier to stay motivated.
  1. Use Positive Reinforcement
    Celebrate your small wins. Every time you stick to your habit, acknowledge it. For example, if you complete a week of journaling, treat yourself to something you enjoy—a favorite snack, a relaxing bath, or a kind note to yourself. Rewarding yourself reinforces the habit loop.
  1. Embrace Accountability
    Share your goals with a friend, family member, or support group. You could even turn habit-building into a group activity, like a family mindfulness challenge or a weekly check-in with your best friend. Accountability not only keeps you on track but also builds meaningful connections.
  1. Be Kind to Yourself
    Setbacks are part of the process. If you miss a day or two, avoid beating yourself up. Instead, remind yourself that consistency is the goal, not perfection. Self-compassion helps you recover from slip-ups and keeps your mental health intact.
  1. Track Your Progress
    Use a habit tracker, journal, or app to keep tabs on your progress. Seeing how far you’ve come can be incredibly motivating. For a mental health twist, include a column to note how the habit makes you feel. For instance, after meditating, you could jot down: Felt calmer today.

Check out this one line journal here.

 Some Habits I Think You Should Try

If you’re not sure where to start, consider habits that directly nurture your mental well-being:

  • Journaling: Reflect on your thoughts and emotions daily. Keep a note at your desk for quick brain dumps.
  • Gratitude Practice: Write three things you’re grateful for each evening. This has been shown to improve sleep and reduce stress all round.
  • Mindful Breathing: Take five deep breaths before starting your work. Imagine it going into your nose and down your throat to your chest and belly, follow it in and then out.
  • Exercise: Engage in movement that brings you joy, like dance or walking.
  • Screen-Free Time: Spend the first 30 minutes of your day without technology, or even the whole day. It makes such a difference. For children, avoid screens for as long as you can hold out for.
Digital minimalism

A Compassionate Reminder

Building habits isn’t just about willpower—it’s about creating a supportive environment for yourself. Don’t make it into a competition. Remember, your mental health matters. When you approach habit-building with kindness, patience, and a focus on well-being, you set yourself up for lasting success.

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Snippets

1. “Small steps lead to big changes. Start small, stay consistent, and let your habits transform your life.”
2. “Your habits should serve your mental health, not the other way around.”
3. “Setbacks are part of the journey. Be kind to yourself, and keep moving forward.”

By adopting a mental health-focused approach, you can build habits that enhance your life without overwhelming yourself. Take it one day at a time—your future self will thank you.

Until next time, stay authentic,

Stay resilient, and continue to honour your needs.

Live wholeheartedly,

Amaka

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