Habits are like the tiny bricks that build a house — your life. Everything depends on whether those bricks are strong and supportive or fragile; especially if you’re looking to build a solid foundation for your mental health.
Overall, the way you sleep, eat, move, and manage stress quietly shapes the way you think, feel, and function. Here is exactly how.
Top areas where our habits reside
Our days are filled with rituals we repeat on autopilot, from the moment we wake up until we go to sleep. You can track your habits and even effortlessly build new ones with mental health technology like Liven (check out what is Liven) if your goal is to improve your mental wellbeing. And we support you in that choice! 🤗
If you’ve been looking for a digital companion that keeps you accountable for the choices you make, Liven app might be your new best friend.
Meanwhile, habits that impact your mental and physical health the most are in the following domains:
- Sleep. Restorative sleep repairs your body and balances your mood;
- Diet. You are what you eat, and so is your brain;
- Sports (well, any physical activity). Even short bursts of movement improve your mood;
- Socialization. Humans weren’t built to live in isolation;
- Self-regulation practices. Do you choose meditation/yoga or substance use?
Here is how habits, both positive and negative, impact your life.
1: It all starts with your physical health
Well, that’s obvious — when you’re unhealthy, you’re unhappy, right?
➡️ But did you know that around 80% of all diseases come from unhealthy lifestyles? In other words, you could’ve avoided 80% of the health issues you’re dealing with currently. Just take a quick look at the statistics:
- Sitting for over 8 hours a day raises your risk of heart disease by 20%;
- Smoking is responsible for 90% of all lung cancer deaths;
- Heavy alcohol consumption and poor eating habits increase the risk of cancer by 30-50%.
Now let’s take a look at what happens to your mental health.
- 30% of people dealing with chronic illnesses experience mood disorders;
- 25% of cancer patients experience clinical depression;
- People with diabetes are two to three times more likely to experience depression
- Between 40% and 65% of people who have a heart attack will experience depression.
Now you see how physical health and mental health are deeply interconnected. Here are even more facts.
2: Sleep deprivation contributes to anxiety and depression
You’re 3 times more likely to experience depression when you’re dealing with sleep issues, especially insomnia. During sleep, your body restores damaged cells, regulates hormones, processes emotions, and clears out metabolic waste.
What happens when you’re sleep-deprived? Your cortisol (stress hormone) levels stay elevated; the serotonin (happiness hormone) production is disrupted. The result? You’re more reactive to stress and can’t regulate your emotions properly, which makes you more prone to negative thinking.
Additionally, your working memory declines, and your attention span shortens.
3: Poor diet = Poor mood
There’s a direct link between your gut and your brain, and it’s called the gut-brain axis.
Processed foods, sugar, and unhealthy fats disrupt your microbiome and cause inflammation. And guess what, 90% of serotonin, the happiness hormone, is produced in your gut. When your food lacks nutrients and causes chronic inflammation, you get more prone to lethargy, irritability, and mood swings.
Meanwhile, here is a list of products, which, as science shows, improve your mental health:
- Omega-3 fatty acids (found in fatty fish, walnuts, flaxseed)
- Magnesium (leafy greens, avocado, dark chocolate)
- B-vitamins, especially B6, B12, and folate (whole grains, legumes, eggs)
- Probiotics and prebiotics (yogurt, kefir, sauerkraut, garlic, bananas)
4: Lack of physical activity lowers your mood
Regular physical activity helps you reduce stress and improve cognitive function.
Here is what science shows:
- Endorphins. These feel-good hormones are your brain’s natural painkillers and mood enhancers;
- Dopamine and serotonin. Both regulate mood, motivation, and emotional resilience;
- Reduced cortisol. Exercise brings cortisol back to baseline. That’s why you feel more grounded and less stressed after a good workout.
🧠 Regular exercise also promotes neurogenesis (the creation of new brain cells), especially in the hippocampus, a brain area responsible for memory and emotions.
5: Social isolation worsens mental health
As humans, we’re wired for connection. Throughout the entire human history, we couldn’t survive without our tribe that cared for each other’s well-being and provided a sense of belonging.
A human brain interprets the lack of connection with others as a threat, which, in turn, can lead to chronic stress and mental health decline.
🧠 What loneliness does to the brain and body:
- Increases cortisol, which leads to anxiety and insomnia
- Disrupts immune function, making you more prone to illness
- Raises risk of depression, substance use, and cognitive decline
- Reduces oxytocin, the “bonding hormone” that makes you feel safe and connected
6: Maladaptive behaviors ruin your sleep and emotional regulation
It’s natural for your brain to seek quick relief in times of high pressure and overwhelm.
Common maladaptive behaviors include:
- Substance use. Alcohol, nicotine, and drugs provide temporary relief, but worsen anxiety over time;
- Compulsive behaviors. Overeating, nail-biting, overspending, and excessive gaming or binge-watching soothe your nerves but reinforce avoidance.
🧠 In reality, these habits hijack the dopamine reward system and create cycles of guilt and craving. And yes, they make your brain forget about healthier stress responses like self-reflection, movement, or social support.
7: Last but not least, you need structure
A lack of structure throws your mind into chaos.
Our brain thrives on predictability, and consistent routines are a great way to create it. Plus, routines reduce decision fatigue and increase productivity.
Here are a few quick tips to build mental-health-supporting structure:
- Wake up and go to bed at consistent times
- Schedule meals and breaks
- Block out time for social connection and movement
- Use tools like mental health apps to stay accountable
Final thoughts
Habits, both positive and negative, shape your mood and your ability to cope with stress. The good news is that your brain and body are always ready to learn something new. So, yes, you can grow out of the old habits and build healthier ones.
Start where you are and be kind to yourself.
You’ve got this! 💚