The winter holiday season not only ushers in the spirit of joy. For some, this time of year can bring seasonal depression and inescapable feelings of grief or loneliness. While these struggles should be managed with professional help, there are small habits anyone can adopt to feel at their best.
By definition, a habit is a behavior someone repeats regularly, often so frequently that it becomes automatic or part of their daily routine. Creating a new habit doesn’t have to mean making a major lifestyle change. Sometimes, the smallest adjustments can make the biggest difference over time. Establishing new patterns that fit your specific needs and lifestyle could be an easy way to defeat the fall and winter blues.
“Be OK with leaning into rest. Rest is not a crime,” explained mental health professional Parris Boles, MS, LGPC. “Watch your favorite shows, eat your favorite foods. Get cozy.” She also reminds people, especially Black people, to be present, move their bodies and take any prescribed medicines and supplements.
Remember: You don’t have to overhaul your life before the holidays. Small, intentional changes can help you feel more grounded, refreshed and prepared to enjoy the season. Read below for seven practices that can boost your physical, mental and emotional health to feel on top of your game all season long and beyond.
Log Off
Spending hours doomscrolling at any time can prove detrimental to a person’s mental health, yet as the holidays near, the content online can be overwhelming. Set aside 15 to 30 minutes each day to put your phone down and focus on being present. Use that time to enjoy a meal without scrolling, take a walk, read a book or connect with someone face-to-face. Creating small boundaries around screen time can help reduce distractions, give your mind a break and make more room for activities that support your overall well-being.
Morning Mantras
Before getting caught up in the demands of the day, take a few moments each morning to decide what you want to prioritize or how you want to show up for yourself. A helpful practice of setting and reciting a daily affirmation, whether it be one word, an impactful quote, song lyrics or scripture, can help strengthen positive thought patterns. Write it in your journal, add it to your phone’s lock screen or keep it somewhere you’ll see throughout the day. When challenges or distractions arise, return to that word or phrase as a reminder to stay grounded, motivated and intentional.
Create a Nighttime Routine
Just as how you start your day can determine how you spend it, how the day ends can also set up tomorrow’s wins. This does not have to be an elaborate 10-step process akin to online influencers. You do not even need to purchase new items. Build with what you have. Establishing a bedtime regimen can be as simple as a cup of tea, a stretch routine and ambient soundscapes.
Move Your Body
Incorporate small moments of movement into your daily routine, whether it’s taking a 10-minute walk, stretching in the morning or before bed, or doing jumping jacks during a commercial break while binge-watching your favorite series. You don’t have to commit to an intense workout or gym membership to experience the benefits of physical activity. Find ways to move that feel good for your body, help release tension and fit into your schedule. Even a little movement each day can help boost your energy, improve your mood and support your overall well-being.
Write It Down
A daily journaling practice can be beneficial for anyone who needs to let it all out. While it is helpful as a place to vent, journaling does not always have to be a heavy emotional or dramatic process. It can be simple and fun or deep and extensive, depending on who is holding the pen.
Set aside a few minutes each day to put your thoughts, feelings and experiences on paper. Whether you’re reflecting on the day’s events, writing down things you’re grateful for, setting personal goals or simply getting something off your mind, journaling can create space for self-reflection and help you better understand yourself.
Go Outside
Make an effort to step away from your usual indoor routine and spend a little time outdoors each day. Whether it’s taking a walk around your neighborhood, enjoying your morning coffee on the porch or sitting outside during a break, give yourself an opportunity to get some fresh air, natural light and a change of scenery. Spending time outdoors can help you clear your mind, lift your mood and feel more connected to your surroundings. Even five minutes can make a difference.
Rethink Your Relationship With Food
This might be the hardest habit on the list to build, but it may also be the most rewarding. Shifting your relationship with food is not about dieting or “eating clean.” Developing a healthier relationship with food starts with letting go of unrealistic expectations. It means recognizing the importance of food as nourishment, but also as something that can provide comfort, celebrate culture or simply be enjoyed. Be more intentional about how you approach eating by focusing on nutrition, balance and listening to your body’s needs. Instead of labeling foods as “good” or “bad,” give yourself permission to enjoy a variety of meals without guilt or unnecessary restrictions. In the long term, this practice can lead to finding an approach to eating that feels sustainable and supportive of your overall well-being.