The Power of Habits: How Routines Shape Mental Fitness
Why Habits and Routines Matter
Habits and routines are the predictable actions we take that bring order and structure to our day.
As action-biased humans, we naturally focus on getting things done. When we take purposeful actions repeatedly, they become routines—and over time, those routines evolve into habits. Helpful habits that support our health and happiness play a huge role in boosting mental fitness.
The Role of Structure in Our Day
Having a meaningful role in life creates structure because it often dictates what we are required to do at specific times. However, for those who work from home or lack a traditional work environment, forming a routine requires discipline.
In my work in the NHS, I’ve seen the impact of a lack of meaningful habits on people’s lives. Supporting recovery often involves re-establishing helpful habits and routines to regain a sense of agency, accomplishment, self-esteem, confidence, and competency.
This doesn’t just apply to recovery—it applies to all of us.
The Daily Habits That Keep Me Grounded
1. The Morning Routine: Movement Before Mindset
Starting my day with a workout is a need-to-have, not a nice-to-have. Exercise shifts my mindset from anxiety to adventure, setting the tone for the day.
This could be:
A swim
Circuit training
A run
2. The Lunchtime Reset: Nature as a Mental Refresh
Spending time outdoors at lunch helps clear my mind, resets my focus, and brings a sense of calm to my day.
3. Tomorrow, Today: Setting Up for Success
At the end of each workday, I prepare for the following day by:
Organizing tasks
Laying out what I need
Setting my focus for the morning
This ensures I wake up ready to go instead of feeling scattered.
4. Bookending the Workday: A Clear Off-Switch
Working from home makes it easy for work to bleed into personal time. To avoid this, I actively signal the end of my workday by doing something for me—such as:
A beach walk
A hike in the woods
A campfire
This helps me switch off, recalibrate, and be fully present in my downtime.
Pro Tips: How to Turn Intentions into Reality
Create accountability – Write down your habit, be specific about when you’ll do it.
Tell someone – Committing to someone else increases your likelihood of following through.
Build a bunker – Find a quiet, uninterrupted space to focus on deep work.
Start with a minimum viable commitment – Define the smallest action you can commit to (even if it’s just 5 minutes). Anything extra is a bonus!
Tag your action onto an existing routine – Pair a new habit with something you already do at a set time.
Be kind to yourself – Habits take time. If you stumble, don’t write it off—stick with a can-do, will-do mindset and keep going.
Are You Ready to Build Habits That Boost Your Mental Fitness?
If you struggle to implement positive habits—or want to create routines that set you up for success—I can help. As a mental fitness coach, I specialize in turning good intentions into consistent, sustainable actions.
Let’s work together to:
✅ Design habits that support your personal and professional growth
✅ Build routines that boost your mental fitness and resilience
✅ Overcome barriers that keep you from sticking to your goals
👉 Get in touch today and let’s create a plan that works for you!
