I’m Evan. I’m 28, I write for a living, and like most people, I’ve had my ups and downs when it comes to mental health.
There was a time I thought I had to wait for some magical moment to feel better. Turns out, that moment comes when you decide to do small things every day that help you feel good.
Not perfect. Not unstoppable. Just better.
And that’s the goal.
So here’s what’s worked for me and what might help you too.
Get Some Sunlight Early
There’s something about morning light that sets the tone for the day. Even 10 minutes sitting outside or by a window can make a difference.
I grab my coffee, step onto my balcony or front yard, and let the sun hit my face while I listen to a song or just watch people head to work.
It wakes me up better than any alarm. It also helps my mood feel a little brighter. Bonus: fresh air doesn’t cost anything.
Move Your Body a Little
I’m not here to tell you to train for a marathon. I’m not doing that either. But I’ve found that if I take a short walk, stretch for five minutes, or put on music and dance around my living room, my mind feels clearer.
When my body feels stuck, my thoughts do too. Movement helps break that cycle.
I used to think exercise had to be an hour at the gym or nothing at all. That’s nonsense. Small moments of movement count.
If I’m waiting for pasta to boil, I’ll do a few squats. If I’m on a phone call, I pace around my apartment. It adds up.
Set One Simple Goal
There’s power in doing one thing you promised yourself you’d do. Some days that’s answering a single email I’ve been avoiding.
Other days it’s making my bed or drinking a glass of water before coffee. I like to write my goal down, either in a notebook or on a sticky note. Crossing it off feels good. I end up feeling a bit more in control.
Check in With Someone
I’m not always great at this, but on days when I text or call a friend, my mood lifts. Even a quick “how’s it going?” opens the door to connection.
I’m not talking about deep conversations all the time—sometimes it’s just sending a meme or sharing what I had for lunch.
The point is to feel less isolated.
Cut Down on the Doomscrolling
I love my phone as much as anyone. But I’ve noticed that scrolling through endless bad news or arguments online drains me.
I try to catch myself when I fall into that hole. A trick I use is setting a timer—ten minutes on social apps, then I’m done for a while. Or I swap my phone for a book or podcast. My brain feels less fried that way.
Keep a Nighttime Wind-Down Routine
Sleep makes everything easier to handle, but for a long time, I didn’t respect that. I’d work late, binge-watch shows, or stay up on my phone until my eyes hurt.
Now I give myself a short ritual. I turn off screens at least half an hour before bed, dim the lights, and sometimes write down what’s on my mind.
It helps me fall asleep faster. The next day feels smoother.
Feed Yourself Without Rules
I spent too many years stressing over food. What I’ve learned is that eating regularly and paying attention to how it makes me feel works better than any strict plan.
I aim for balance. I notice when I feel sluggish and choose something that gives me energy. I also notice when I’m hungry and remind myself that my brain works better when I eat enough.
Spend Time on Something That Feels Fun
This one sounds obvious, but it’s easy to forget. I write for work, but I also try to write for fun—silly poems, random journal entries, or even bad song lyrics.
You don’t have to be “good” at the thing you choose. The point is to enjoy it. Paint, bake, build Lego sets, play a video game—whatever gives you that spark.
Make Room for Stillness
I used to think I had to fill every moment with noise or activity. Now I try to sit quietly for a few minutes each day.
I don’t follow a strict meditation style. Sometimes I close my eyes and focus on my breath. Sometimes I stare out the window. It’s just a chance to pause and let my mind settle.
Let Yourself Off the Hook for a Bad Day
This habit might be the hardest one for me, but it’s important. No one feels great all the time. There are days I miss my walk, stay up too late, or scroll too much.
I try not to beat myself up about it. I remind myself that one rough day doesn’t undo the good ones. I can try again the next day.
Keep Your Space Manageable
I don’t have a spotless apartment, but I do try to keep it from becoming overwhelming. When my space is less messy, my mind feels less messy.
I set a timer for five or ten minutes and put away whatever I can. Even small efforts make my place feel calmer.
A clear table or a made bed can lift my mood more than I expect.
Notice What Feels Good
This is a habit I’ve picked up recently. When something feels nice—a warm shower, clean sheets, a good stretch—I take a second to notice it.
I don’t rush through the feeling. Paying attention to small comforts helps remind me that good moments happen all the time, even on hard days.
Keep Expectations Real
There’s a lot of talk online about being your “best self” all the time. That kind of pressure can make mental health feel like a contest. I try to focus on what’s realistic.
Some days, I’m going to feel anxious or sad. Some days, I’m going to crush my to-do list. Most days are somewhere in between.
That’s fine. Progress isn’t a straight line, and feeling better is not a race.
Pay Attention to What You’re Saying to Yourself
I never thought about how much my inner voice affected my mood until I started listening to it. When I’m harsh with myself, I feel worse.
When I talk to myself the way I’d talk to a friend—kind, patient, encouraging—I feel more steady. It’s not about fake positivity. It’s about not being my own worst enemy.
Find Little Ways to Break Routine
Doing something different, even something tiny, can lift my mood. That might mean taking a new route on my walk, trying a new coffee shop, or rearranging my desk.
Small changes keep things interesting and remind me that I’m not stuck.
Final Thoughts
You don’t have to do all of these every day. Even one or two small things can help make a hard day easier to handle.
What matters is finding what fits your life and makes you feel a bit more grounded. No magic solutions. Just steady, simple steps.
If something here speaks to you, give it a try. And if you have habits that help your mental health, I’d love to hear about them.
We’re all figuring this out as we go.