EP 1. / 5-Minute Mental Health Habits That Actually Work (Backed by Science)
Some days feel impossible. You’re juggling work, kids, health issues, money stress, or just trying to survive emotionally after a rough patch. Maybe your anxiety spikes, your energy’s gone, or you feel like you’re barely holding it together. I’ve been there - as a mum, a student, and someone who’s worked in hospitals and 1:1 mental health mentoring - and I know how heavy life can feel when it doesn’t let up.
Here’s the thing: mental health support doesn’t always have to be expensive, long, or perfect. Often, it’s about small, deliberate actions that give your brain a break and help you feel a little more in control - even when life feels overwhelming.
Here are three habits I use myself and recommend to people who are really going through it:
The 5-5-5 Reset (Grounding with Sensory Anchoring)
When you feel anxious, scattered, or “all over the place,” try this:
Name 5 things you can see
5 things you can hear
5 things you can touch
It takes about a minute, but it pulls your mind back into the present. Behavioural science tells us that attentional focus is limited - when your brain is racing, directing it to specific sensory cues interrupts overthinking and reduces stress. I used this constantly during my hospital work - and I still rely on it when life gets chaotic.
Two-Minute Mental Reset (Tidy or Task Quick Wins)
Overwhelm often comes from the sheer number of small things left unfinished. Pick one tiny task - clearing a spot on your desk, replying to a short email, or folding one load of laundry - and give it two minutes.
From a behavioural perspective, this is about quick wins and positive reinforcement: finishing one small thing triggers a sense of accomplishment, which makes it more likely you’ll tackle the next task instead of getting stuck in inaction.
The “Future Me” Note (Gentle Planning When You’re Struggling)
Before bed, write down one thing your future self will thank you for tomorrow. It could be as simple as filling a water bottle, putting out your coffee mug, or jotting a note to yourself. Behavioural science calls this implementation intention - specifying when, where, and how a small action happens increases the chance it actually happens.
Even tiny wins like this can make mornings slightly lighter and give your brain a small sense of safety and predictability - something that matters so much when life feels unstable.
These aren’t complicated, and they don’t demand discipline the way “big self-care” habits do. They’re micro-behaviours that create momentum, and momentum matters more than motivation. Every small win reinforces confidence and makes your day feel a little more manageable.
I started Pivot to share strategies like this - evidence-based, grounded in behavioural science, but real and doable. I know what it’s like to feel stuck in overwhelm, and how life-changing it can feel to find little tools that help you breathe again.
Try one of these this week. Notice how it shifts your day. And if it works, keep it. That’s the point: finding what actually fits your life.
(P.S. If you like these kinds of practical, evidence-backed tools, stick around - I share more every week here at The Pivot Point.)
