7 Daily Habits That Improved My Mental Health and Reduced Anxiety

7 Daily Habits That Improved My Mental Health and Reduced Anxiety

Life can be hard. We live in an anxiety-ridden world full of uncertainty, stress, and noise—and it’s up to us to protect our mental health. Left unchecked, anxiety creeps in, steals our peace, and prevents us from living full, healthy lives.

During 2023, I decided to get intentional about my own mental health. I realized I couldn’t control the world, but I could control my habits, my choices, and my mindset. Over the course of the year, I adopted seven simple but powerful lifestyle changes that made a dramatic difference in how I feel every single day.

These aren’t complicated. They don’t require huge investments of time or money. They’re small shifts in daily life that create big results. And as I continue them into 2024, I want to share them with you in case you find them helpful, too.

1. I Stopped Watching the News

I never thought I’d say this one. For years, I was a total news junkie. My mornings started with Morning Joe on MSNBC, followed by the Today Show, then local news, and then NBC Nightly News after work. Evenings usually ended with another dose of MSNBC. Add in the constant headlines on social media, and I was completely saturated.

But here’s the problem: the majority of news coverage focuses on trauma, crisis, and tragedy. And while staying informed is important, constant consumption of negative headlines was fueling my anxiety.

I used to feel dread about dying every single day. I couldn’t shake the thought that something terrible was bound to happen. Eventually, it dawned on me—my constant news habit was a huge culprit.

So, I cut it out. Now, I intentionally avoid live news shows and rely on occasional updates from trusted written sources when necessary. My anxiety dropped almost overnight. The less negativity I consumed, the more peace I felt.

Mental health takeaway: Protect your mind from toxic media. Reducing exposure to constant negative news can dramatically decrease daily anxiety levels.

2. I Stopped Watching True Crime

For years, I loved Dateline, 48 Hours, and binge-listening to true crime podcasts. But after becoming a mom, I realized I couldn’t stomach it anymore.

These were real families experiencing real tragedy, and their trauma was being packaged as entertainment. It broke my heart—and at the same time, it was adding more heaviness and darkness to my own life.

Every show was another story of violence or death, and it was quietly increasing my anxiety. Once I stopped consuming true crime, I felt lighter. My empathy as a mom grew, and I realized I didn’t need constant reminders of the world’s worst events to be “entertained.”

Mental health takeaway: Choose entertainment that uplifts instead of triggers fear and sadness.

3. I Started Reading for 20 Minutes Before Bed

This one has been a game changer. For years, I struggled to fall asleep because my mind wouldn’t shut off. I’d lie awake for an hour or more replaying my to-do list, planning business projects, or worrying about the next day.

So I made a new rule: before bed, I read fiction for 20 minutes. Right now, I’m working my way through the Anne of Green Gables series.

The results? Incredible. Reading acts as a mental bridge between the busyness of my day and the calmness of sleep. Instead of racing thoughts, my brain focuses on the story. About 20 minutes in, my eyes get heavy, I put down the book, and I’m asleep within minutes.

Mental health takeaway: Create a calming bedtime routine. Reading fiction can reduce stress, improve sleep quality, and help transition your brain into rest mode.

4. I Started Power Walking on a Treadmill

For years, I tried every fitness fad—running, HIIT, weightlifting, yoga challenges. None of them stuck. But then I discovered something simple: power walking on my treadmill.

Now, 4–5 days a week, I walk for 30–45 minutes with the incline set between 6 and 12, keeping my pace between 3.4–4.0 mph. Sometimes I listen to music, other times a podcast.

This routine stemmed from something I heard on Mel Robbins’ podcast. She said entrepreneurs need to step away daily to care for their bodies. That space not only keeps you healthy—it frees your mind to think clearly, generate ideas, and be a better leader.

Walking is gentle but effective. It builds stamina, burns calories, and clears my head.

Mental health takeaway: Moving your body consistently is one of the best natural anxiety reducers. You don’t have to run marathons—just walk with purpose.

5. I Started Practicing Meditation and Manifesting

For a long time, I dismissed meditation and manifesting as “woo woo.” But then I started listening to Cathy Heller’s podcast and realized these practices aren’t mystical—they’re practical.

Every day, I take 5–10 minutes to sit in quiet, breathe deeply, and intentionally focus my mind. I visualize the life I want to create and imagine myself stepping into it.

This short practice grounds me, resets my energy, and helps me approach my day with clarity. It’s not about wishing—manifesting is about aligning your thoughts and actions with your goals.

Mental health takeaway: Mindset matters. Training your brain to focus on positivity and possibility makes a tangible difference in your daily life.

6. I Ended Every Shower With Cold Water

This one might sound crazy, but it’s powerful. At the end of every shower, I turn the water to ice cold for 10 seconds. Then, at the sink, I wash my face with cold water.

It’s not comfortable, but it’s training my mind to know: I can do hard things.

During those 10 seconds, I repeat affirmations like, “I can do hard things. I am strong. I am capable.” It’s mental toughness in practice.

Cold water therapy is also said to have physical benefits—boosting circulation, reducing inflammation, and improving mood. But for me, the biggest shift has been mental resilience.

Mental health takeaway: Build your mental toughness muscle by doing small, uncomfortable things daily.

7. I Started My Day at 4:30 a.m. With Inspiring Podcasts

This one may not work for everyone, but it has transformed my mornings. On weekdays, I wake up at 4:30 a.m., make coffee, and spend two quiet hours listening to inspirational podcasts while I crochet.

This has become my “me time,” but it’s also my growth time. I often use it to meditate, journal, or simply think.

By the time my toddler wakes up and the chaos of the day begins, I’ve already had two hours of peace, motivation, and creativity.

My go-to podcasts are Cathy Heller, Mel Robbins, and The Mindset Mentor. Each one fills me with the fire I need to keep going after my dreams.

Mental health takeaway: How you start your morning sets the tone for your whole day. Choose a routine that fuels you with inspiration and calm.

Why These Habits Work

Each of these habits may seem small, but together they’ve transformed my life. They work because they address the three core pillars of mental health:

1. Mind: Protecting my thoughts from negativity (news, true crime) and focusing on inspiration.

2. Body: Supporting my physical health with walking, cold water therapy, and sleep.

3. Spirit: Strengthening my inner world through meditation, manifesting, and faith.

When those three pillars are balanced, anxiety doesn’t stand a chance.

Final Thoughts

Life is hard. Stress and anxiety are everywhere. But by making intentional choices, you can build habits that protect your peace and create joy.

These seven changes I made in 2023—cutting out news and true crime, reading before bed, walking, meditating, practicing cold showers, and waking up early with inspiring podcasts—have improved my mental health more than anything else I’ve ever tried.

As I carry them into 2024, I feel stronger, calmer, and more equipped to handle life’s challenges. And my hope is that some of these ideas encourage you too.

Because you deserve peace. You deserve health. And you deserve to live a life full of joy, even in a world that feels heavy.

About the Author

Marcy Gardner is the crochet designer behind Simply Hooked, where she creates beginner-friendly amigurumi patterns that help makers of all skill levels create adorable, giftable plushies.

With over 13 years of crochet experience, Marcy has taught hundreds of crocheters through her patterns, kits, and online courses.

Shop her fun and easy patterns today!