Creating “Atomic” Mental Health Habits

Anyone can make a list of New Year’s resolutions.

• Exercise Daily
• Create a Budget
• Wake Up Before Sunrise
• Meditate and Practice Gratitude

However, maintaining these resolutions long-term is often a greater challenge for many. When setting their goals, many people overlook the crucial importance of mental health. One key reason for this struggle is the tendency to focus solely on external, observable changes that are easily measured, often neglecting the role of internal wellness.

One’s resolutions may focus on their physical health, finances, or productivity—but the success of these goals is directly tied to their psychological well-being. There exists a yin and yang relationship between the two.

For example, striving to wake up before sunrise might falter without addressing the underlying reasons for poor sleep, such as revenge bedtime procrastination or nighttime anxiety, which make the next morning feel unmanageable.

By grounding resolutions in mental health rather than external goals, one can address the root causes that influence progress and create a more effective path toward improvement.

Atomic Mental Health Habits

The bestselling self-help book Atomic Habits by James Clear focuses on the power of small, incremental changes in behavior to create lasting transformation. Clear explains that by focusing on tiny, consistent habits (what he calls “atomic habits”) individuals can build momentum toward achieving significant goals.

By honing in on the psychological aspect of habit formation, developing “atomic mental health habits” can improve mood, reduce anxiety, allow for clearer thinking, and enhance self-esteem and confidence

Examples of habits to improve mental health include:

• Getting restful, high-quality sleep. Research shows people who sleep 6 hours or less per night are 2.5 times more likely to experience frequent mental distress than those who sleep more. Sleep experts recommend avoiding caffeine after 3 p.m., maintaining a consistent sleep schedule, and keeping the bedroom temperature around 65°F (18.3°C) for optimal rest.
• Incorporating physical activity into daily routines. Regular physical activity has been shown to improve mood and reduce symptoms of depression and anxiety by releasing endorphins and enhancing brain function. According to the CDC, just 30 minutes of moderate exercise five times a week can lower the risk of mental health disorders, with additional benefits for cardiovascular health and sleep quality.
• Sticking to a healthy diet. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins is linked to better mental health outcomes, with studies showing that poor nutrition can exacerbate conditions like depression. Additionally, higher total fruit and vegetable (FV) intakes have been associated with lower perceived stress.
• Reducing social media usage. Excessive social media use is associated with increased rates of anxiety, depression, and poor self-esteem, with a study finding that users who spend more than three hours daily on social media are 60% more likely to experience mental health challenges. Limiting screen time to 30 minutes daily has been shown to improve well-being and reduce symptoms of loneliness significantly.

Turning these mental health habits into “atomic habits” targets the underlying psychological factors that influence overall health and resilience. Focusing on tiny daily actions can lead to lasting improvements in mental health, making it easier to sustain long-term change.

How to Sustain Your Habits

Building and sustaining habits for better mental health starts with consistency, patience, and small, manageable steps. Focus on one habit at a time to build momentum.

Tracking your progress is a powerful way to stay consistent. Whether you use a journal or an app, monitoring sleep, exercise, or screen time allows you to celebrate milestones and stay motivated.

You can also integrate new habits into your daily routine by pairing them with existing ones. For instance, try meditating before breakfast or doing light stretches after waking up.

These small adjustments can make your habits feel natural over time. When setbacks happen, practice self-compassion. Instead of being overly critical, acknowledge the challenge, refocus, and use the next opportunity to get back on track.

Sustaining meaningful habits takes patience and self-kindness. By tracking progress, embedding habits into daily routines, and treating setbacks as learning moments, you can create lasting changes that support your mental health and long-term goals.