
Long-term Strategies to Keep Up with Healthy Habits
Key tips and strategies to sustain healthy habits to improve our mental health and fight back against depression.
Key tips and strategies to sustain healthy habits to improve our mental health and fight back against depression.
"Just like maintaining our physical health, managing our mental health takes time and effort, and the rewards are worth it."
One of the most powerful motivators, in sustaining new habits, is seeing the progress we are making. But depression often clouds the way we see things, making it especially difficult to recognize our improvements. By taking steps to track our progress on a daily, weekly, or monthly basis, we can celebrate our victories and use them to sustain our motivation.
Our article on Creating Daily Habits and Routines can help us develop realistic and sustainable goals specific to the habits we are working to build (eg. being more social or physically active, practicing deep breathing, or making time to laugh). Our article on 14 Healthy Habits to Fight Depression can also help with ideas of where to start.
When we track our progress, we can see which habits work for us, adapt those that don’t, and set new goals to propel us forward.
Here are two ways we can track our habits:
Depending on the habit we are trying to implement, certain tools for tracking and/or checking-in will make more sense than others. Here are some ideas to get us started:
What works best for you may take some experimenting to figure out, a combination of different strategies and tools may prove the most flexible.
The first step to checking in on our habits is simply seeing how often we were able to complete them.
Here are some questions to ask ourselves:
Let’s take a look at how this can be done, by following an example with Aaron, who’s trying to work on his sleep routine:
Aaron split his goal down into small steps, setting SMART goals to implement every day this month, and writing them down in a notebook.
- 30 minutes before bed, I will shut off all electronic devices.
- 20 minutes before bed, I will lay out clothes for the morning, brush my teeth, and wash my face.
- 10 minutes before bed, I will wind down with some deep breathing exercises.
- When it’s time to sleep, I will pull the curtains, turn off the lights, and turn on the fan for white noise.
In the morning, Aaron used a notepad by his bed to track which steps he completed, what time he went to bed, and how well he slept. At the end of the month, he did a check-in.
When we’re struggling with depression, it can also be very helpful to use our check-ins to reflect on our overall mental health and whether our new habits have helped.
Here are Aaron’s notes:
Consistency: Kept habit up 4-5 days each week
Factors that helped:
- Phone off 30 min before bed helped a lot
- Deep breathing was helpful to clear my thoughts before sleeping
- On days when I took longer walks, it was easier to fall asleep at night
Factors that got in the way:
- I didn’t like laying clothes out before bed, ‘cause it’s hard to judge the weather
- I usually go out on Saturdays, so getting back by 11:30pm is tough
- When I bring home any work to finish, I end up working on my laptop ‘til past 11:30, then if I try to skip straight to sleep at midnight without the routine it’s much harder to fall asleep
Overall impact:
- More energy in the morning and afternoon
- Better focus at work
- Still issues with mood and stress but sleeping around 6-7 hours a night now. Days where I slept 7-8 hours, I felt more rested
From here, Aaron can decide how well the habit is going and take appropriate next steps to either build on or adjust it.
The first thing to do if a habit is going well is simply to stick to it.
Once we feel confident we’ve built a new habit into our routine, we can think about how we might take it to the next level, from a new habit to a lifestyle change filled with multiple habits that align with our values and goals.
For example, people who want more physical activity in their lives might start with the goal of walking everyday at lunch, eventually this could become part of an overall healthier active lifestyle including a range of similar habits like taking the stairs, walking to get groceries, and biking to work.
When things are going well, try to harness that momentum to keep the habit going and see if there are opportunities to build on it.
Continuing with Aaron’s sleep routine:
Involving others can make us more accountable to stick with a habit, even on days when we are not at our best. When we surround ourselves with people who share our values and goals, it also becomes easier to adopt an overall lifestyle they also practice.
For example:
This plays into the idea of creating an overall healthier lifestyle built up of habits that all contribute to and reinforce our health.
The best professional athletes aren’t the ones that are only good at offence or defense, but the players who constantly continue to add new skills and adapt to changes in the game.
Try to only add one or two small things at a time though, as we don’t want to compromise the habit we are just beginning to form.
Taking our Self Check and Stress Test can help us see what areas we should work on first.
It can be discouraging when a new habit isn’t going well. But recognizing when a habit is working and when it’s not is incredibly useful, because it gives us a chance to reflect on our priorities and adjust our behaviours accordingly.
In these instances, it can be helpful to ask ourselves:
Depending on our answers to these questions, we can revisit our goals and decide how we can adjust our new habits to reach them.
Sometimes it’s hard to decide if a habit is working or worth sticking to, in these cases talking to a trusted friend or seeking guidance from a mental health professional can help.
Once we have established some habits that work for us, we can use habits to proactively manage our mental health, both to act as a warning system and to strengthen our defences.
If there are some stressful times coming up, we can double down on the habits we know work to better prepare ourselves and add an extra buffer to our mental health.
Some common stressors that happen every year include:
Other common stressors we can see coming months ahead and use our habits to prepare for:
Once we’ve established a few habits they can also help to clue us in to how our mental health is doing
Sometimes it’s hard to notice right away when our mood is dropping or when our anger is rising, but we may be able to notice if our habits have been slipping.
For example:
By noticing these changes in our behaviour we may be able to react more quickly to when our mental health is worsening, and then take appropriate steps and measures to simplify our lives, re-prioritize our health and reach out to friends or professional supports.
For more tips on forming habits, see our guide to Building Healthy and Sustainable Habits to Fight Depression.