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Going into 2026, there’s a lot of talk about “starting strong.”
New routines.
New goals.
New versions of ourselves.
But there’s something far more important than productivity, discipline, or momentum and it’s something we don’t talk about enough.
Mental health.
Anxiety and depression don’t always show up as breakdowns.
Sometimes they show up as constant overthinking.
Sometimes as exhaustion you can’t explain.
Sometimes as feeling disconnected from things you used to care about.
And I want to be very clear about something before going further:
I’m not a professional. I’m not a therapist, doctor, or expert in mental health. I can’t diagnose or treat anything and I don’t pretend to.
What I can share is what has helped me when my own head felt heavy, scattered, or stuck. (number 1 and 4 are my favorites)
Not cures.
Not hacks.
Just practices that helped me regain stability, which is often the first step before anything else improves.
The framework that helped me (and still does)
When anxiety or low mood creeps in, the instinct is often to add more: more motivation, more discipline, more pressure.
What actually helped me was doing the opposite: simplifying down to fundamentals.
Here’s the structure I return to when things feel off:
1. Talk to someone who isn’t inside your head
This was the hardest part for me and the most important.
You don’t need to be “at rock bottom” to get support.
You don’t need the perfect words.
You just need someone objective who isn’t carrying your internal noise.
That’s why I’m sharing this. I partnered with BetterHelp, because the message is important, and if I can help someone by sharing their expertise and help, I will.
Check in with yourself and check out BetterHelp down below, or even better: share it with someone to check in with them.
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2. Control the first hour of your day
Not productivity. Not hustle.
Just calm, predictable structure.
For me, that means:
No phone for the first 30–60 minutes
Light movement (walk, stretch, gym, nothing extreme)
Eating something, even if appetite is low
This sets a baseline of control before the outside world starts pulling at your attention.
3. Reduce mental noise before trying to “fix” anything
Anxiety thrives on constant input.
What helped me wasn’t positive thinking, it was less stimulation:
Fewer social apps
Fewer late-night scrolls
Less comparison
If your nervous system never rests, your thoughts won’t either.
4. Keep promises to yourself. Small ones
This is probably one of the ones that has helped me the most. Confidence doesn’t come from motivation.
It comes from self-trust.
I stopped setting big goals during hard periods and focused on non-negotiable basics:
Show up when I say I will
Finish what I start, even if it’s small
Stick to simple routines
Small wins compound into stability.
Start the year grounded.
Start it supported.
Start it by taking your mental health seriously.
Onto better things
Jonas, Project Meliora