We all have those everyday routines that seem completely innocent—things we do on autopilot, without giving them a second thought.
But as a practicing psychologist, I’ve come to realize that sometimes the smallest habits can sneakily erode our mental well-being. How often do we pause to examine how these daily rituals affect us over the long haul?
If you’re feeling stressed, anxious, or generally off-center, it may be time to take a closer look at the habits you consider “no big deal.”
Below, I’ll walk you through eight common daily behaviors that seem harmless on the surface but can actually damage your mental health, according to various psychological insights and research.
1. Checking your phone first thing in the morning
Do you reach for your phone before you’ve even rubbed the sleep from your eyes?
It’s a ritual many of us share. We want to see if we missed a text, a crucial email, or maybe just a notification from that group chat that blew up overnight. This habit seems so minor—after all, you’re just scrolling, right?
The problem is that doing this sets your mind on a reactive mode. From the very start of your day, you’re responding to what others have posted, emailed, or messaged. There’s barely a moment to gather your own thoughts or emotions.
When we immediately focus on external demands, it can spike stress and fuel anxiety, especially if we read something negative or pressing. In fact, studies in cyberpsychology suggest that this “digital hypervigilance” can contribute to a sense of mental exhaustion and lowered emotional resilience.
Instead, consider taking even just five minutes in the morning to breathe, stretch, or engage in a simple routine—anything that allows you to ease into your day on your own terms.
If you’re looking for a baby step, you can start by charging your phone in a different room. I’ve tried this trick myself, and it’s remarkable how those few minutes of unplugged calm can set a more centered tone for the entire day.
2. Overcommitting yourself
“Daring to set boundaries is about having the courage to love ourselves, even when we risk disappointing others.” Brené Brown’s words ring so true here.
How many times have you said “yes” to something—another work project, a volunteer event, a social gathering—when your plate was already full?
Overcommitting doesn’t just create scheduling chaos; it also whittles away at your mental health over time. When you’re chronically juggling too many obligations, your stress levels skyrocket. You might become short-tempered with your family, lose focus at work, or neglect self-care activities.
Personally, I’ve been guilty of wearing the “supermom” cape one too many times, volunteering for the school bake sale on top of a busy client schedule. Sure, it feels good to help, but constantly stretching yourself thin can leave you feeling resentful or depleted.
Recognizing when to draw the line is a sign of self-respect, not selfishness. When you pick and choose your commitments carefully, you guard your mental health and show up more fully for the things you do say yes to.
3. Bottling up your emotions
I used to bottle up my frustrations more than I like to admit.
Especially during a hectic week—when the kids had back-to-back activities, my client sessions were intense, and I was chasing multiple deadlines—I’d push my emotions aside, telling myself I’d “deal with it later.” Spoiler alert: “later” never came, at least not in a healthy, mindful way.
Holding back emotions can lead to a surge of stress and anxiety that manifests in both physical and psychological symptoms. You might notice headaches, insomnia, or irritability. Over time, bottled-up feelings can even surface as deeper issues like depression or outbursts of anger.
Instead, aim for small but consistent emotional check-ins. Let yourself feel. Journal when you can. Share with a close friend or therapist if you need more support.
Emotions are data, not distractions, and bottling them up only postpones what your mind and body eventually need to address.
4. Constantly comparing yourself on social media
As Oprah once said, “Doing the best at this moment puts you in the best place for the next moment.”
I love this quote because it reminds me of how toxic comparisons can be—especially the type fueled by social media.
Scrolling through Instagram might start as a harmless little break. But before you know it, you’re neck-deep in a comparison spiral, asking yourself why your vacation wasn’t as luxurious as your friend’s or why you don’t have it “all together” like that random influencer does.
It’s an emotional roller coaster that can trigger feelings of inadequacy and diminish your self-esteem. Over time, the frustration or envy might bleed into other areas of your life.
While social media has plenty of benefits—like staying connected or getting inspired—being aware of how it makes you feel is crucial.
If you notice you’re consistently walking away from your feed with negative emotions, it might be time to limit your scrolling, detox for a bit, or curate your feed to include more uplifting and realistic accounts.
5. Negative self-talk
As Daniel Goleman notes, “If your emotional abilities aren’t in hand… if you are not able to manage your distressing emotions… you won’t get very far.”
Self-talk plays a huge part in managing those emotions. Yet many of us have an inner critic that’s relentless—telling us we’re not good enough, not smart enough, or not worthy enough. Day after day, that critic’s chorus can become the background music of our lives.
The problem with negative self-talk is that it shapes our beliefs and behaviors. If you constantly tell yourself you can’t succeed or that you’re bound to fail, you start living out that narrative.
For instance, you might avoid challenging opportunities or sabotage your own efforts. It’s a sneaky cycle—one that can breed anxiety and depression over the long term.
To counteract this, practice reframing your thoughts. The moment you catch yourself in a spiral of harsh self-judgment, ask if you’d talk to a friend the same way. The answer is almost always no. Over time, deliberate, positive self-talk can improve not only your mood but also your motivation and resilience.
6. Not prioritizing sleep
It’s easy to cut corners on sleep.
Perhaps you’re a parent juggling bedtime routines, or maybe you’re a night owl who does their best thinking after midnight. So what’s the big deal if you get one less hour of shuteye?
Chronic sleep deprivation can disrupt mood regulation, diminish cognitive function, and even raise the risk of anxiety disorders. In therapy sessions, I often hear clients chalk up their exhaustion to “life’s demands,” but the toll it takes is real. Lack of sleep makes us more reactive, less patient, and less prepared to handle life’s daily stressors.
Getting your recommended 7–9 hours isn’t an indulgence; it’s a fundamental pillar of mental health. If you’re struggling, try small shifts—like setting a strict bedtime or turning off electronics 30 minutes before lights out—to help signal your body that it’s time for rest.
7. Skipping mindful breaks
I’m a big advocate for using short mental resets throughout the day.
Whether it’s pausing for a few deep breaths or stepping away from your desk to stretch, these breaks can do wonders for your mental clarity. As Jon Kabat-Zinn famously said, “Mindfulness means paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally.”
Many of us, however, power through the day without coming up for air—convinced we need to be “on” all the time. Our culture often rewards busyness, but non-stop work without mindful pauses can lead to burnout. The stress hormones released when we’re constantly hustling deplete our energy and ramp up anxiety.
Even a quick two-minute break can help reset your nervous system. I sometimes encourage clients to set an alarm on their phone for a “mindful minute,” a small interval to breathe or look out the window.
If a minute seems too short, try scheduling a mid-day walk or a quiet lunch break. The key is consistency. It might feel odd at first, but trust me—your mind and body will thank you.
8. Procrastinating daily tasks
Finally, let’s talk about procrastination.
We’ve all done it—pushing off the laundry, waiting until the last minute to pay bills, or ignoring that work assignment until it’s absolutely urgent. These tasks might seem trivial in isolation, but the mental baggage they accumulate can be significant. The act of constantly postponing stuff weighs on your mind like an invisible to-do list that never really goes away.
Procrastination often stems from fear of failure, perfectionism, or simply feeling overwhelmed. This behavior can spark a negative feedback loop: the more you avoid something, the more stressful it becomes when you finally face it. Over time, it can chip away at your self-confidence and trigger feelings of guilt or shame.
The next time you notice yourself putting off a task, try breaking it down into tiny steps. Reward yourself for each small milestone. It might sound simplistic, but celebrating small wins can motivate you to tackle that next to-do and keep you on a healthier mental track.
The bottom line
Each of these habits might appear harmless in isolation, but over time, they can creep into your life and wreak havoc on your mental well-being.
Whether it’s the instant reflex to check your phone in the morning or that lingering inclination to skip emotional check-ins, these patterns can silently shape your stress levels, mood, and resilience.
The good news? You have the power to shift them. Small, consistent changes—like putting the phone away for a bit, practicing mindful breaks, or setting boundaries—can lead to more significant, lasting transformations in your mental health.
Here at Blog Herald, we’re all about personal growth and self-improvement. You might have read my post on breaking free from self-sabotaging behaviors, and this topic isn’t all that different.
Recognizing and adjusting these seemingly trivial habits is a form of self-care that doesn’t require a massive lifestyle overhaul—just a willingness to be honest with yourself and take small, meaningful steps.
Remember: self-awareness is half the battle. Once you understand how your daily routines affect your mental state, you can choose to keep them or gently nudge them out of your life.
It’s never too late for a fresh start in your daily routine. A healthier mind often begins with a handful of small but impactful changes you decide to make today.
