Building Healthy Habits
Creating Healthy Habits and Routines: A Psychological Perspective
Building healthy habits and routines is one of the most powerful ways to improve mental health and overall well-being. While motivation can be fleeting, structured routines create a foundation for sustainable change. From a psychological perspective, habits influence our thoughts, emotions, and behaviors, shaping the way we engage with the world. By understanding the science behind habit formation and implementing effective strategies, you can cultivate lasting positive changes in your life.
The Psychological Benefits of Routine
Routines provide stability and predictability, which can reduce stress and anxiety. When our daily activities become habitual, our brains use less cognitive effort to make decisions, freeing up mental energy for creativity and problem-solving. Psychologists suggest that structured routines contribute to emotional regulation, increased self-efficacy, and a stronger sense of control over one’s life.
Some key mental health benefits of routines include:
Reduced Anxiety and Stress: Predictable routines minimize uncertainty and help manage stress responses.
Improved Sleep Patterns: Consistent sleep and wake times regulate the body's internal clock, promoting better rest and mental clarity.
Increased Productivity and Focus: Habits streamline tasks, reducing decision fatigue and enhancing concentration.
Stronger Emotional Resilience: Routines provide a sense of stability during challenging times.
Techniques for Building New Habits
Adopting healthy habits doesn’t have to be overwhelming. With the right strategies, you can build routines that align with your goals and values. Here are some psychological techniques that can help:
1. Habit Stacking
Coined by James Clear in Atomic Habits, habit stacking involves attaching a new habit to an existing one. Since established habits are already ingrained, linking new behaviors to them increases the likelihood of consistency.
Example: If you want to start a gratitude journaling practice, pair it with your morning coffee. After pouring your coffee, write down three things you're grateful for.
2. Implementation Intentions
This technique involves setting clear intentions by specifying when and where you will perform a habit. Studies show that people who plan their actions in this way are more likely to follow through.
Example: Instead of saying, “I’ll exercise more,” set a concrete plan: “I will go for a 20-minute walk every morning after breakfast.”
3. The Two-Minute Rule
Start with a habit that takes only two minutes to complete. This reduces resistance and helps you establish consistency before expanding the habit.
Example: Instead of committing to 30 minutes of meditation daily, start with two minutes of deep breathing each morning.
4. Behavioral Activation
Used in cognitive behavioral therapy (CBT), behavioral activation encourages engaging in positive activities even when motivation is low. Action often precedes motivation, meaning taking small steps can shift your mood and energy.
Example: If you're feeling down and unmotivated, commit to one small action, such as taking a shower or stepping outside for fresh air.
5. Accountability and Tracking Progress
Tracking progress creates a sense of accomplishment and reinforces habits. Use habit trackers, journal entries, or accountability partners to stay committed.
Example: Mark an “X” on a calendar each day you complete your new habit. Seeing a streak develop can be a powerful motivator to continue.
6. Self-Compassion and Flexibility
Change is not always linear. If you miss a day or slip up, avoid self-criticism. Instead, acknowledge the setback and recommit without guilt.
Example: If you miss a morning workout, remind yourself that one missed day doesn’t erase progress. Adjust and continue the next day.
Final Thoughts
Creating healthy habits and routines is an investment in your mental well-being. By implementing small, intentional changes, you can build a lifestyle that fosters resilience, balance, and growth. Start with one or two techniques, stay patient with yourself, and remember that consistency is more important than perfection. Over time, these habits will become second nature, leading to lasting improvements in your overall wellness.
Beginning a Journaling Practice
How to Begin a Mindful Journaling Practice for Better Mental Health and Wellness
Journaling is a powerful tool for mental health and wellness. From a psychological perspective, writing can help process emotions, clarify thoughts, and provide a sense of structure to our inner experiences. When approached mindfully, journaling becomes not just a method of self-expression but also a therapeutic practice that fosters awareness, emotional regulation, and self-compassion.
If you’re looking to incorporate mindful journaling into your life, this guide will introduce you to different techniques and approaches, highlight its benefits, and explore how it can complement therapy.
The Benefits of Journaling for Mental Health
Journaling has been studied extensively in psychology and has been shown to provide numerous mental health benefits, including:
Emotional Regulation: Writing about your emotions helps process and organize them, making them less overwhelming.
Reduced Stress and Anxiety: Expressing concerns on paper can reduce rumination and worry, decreasing the intensity of negative thoughts.
Improved Mood: Focusing on gratitude, positive experiences, and self-reflection can foster a greater sense of well-being.
Enhanced Self-Awareness: Regular journaling increases insight into thoughts, feelings, and behaviors, leading to better decision-making and self-understanding.
Cognitive Restructuring: Writing about distressing events allows for cognitive reframing, shifting perspectives toward a more balanced view.
Supports Behavioral Change: Tracking habits, goals, and progress can reinforce positive behaviors and help identify patterns in thinking or actions.
Different Types of Journaling Techniques
There are various approaches to journaling, each serving a unique psychological function. Here are some techniques to help you begin:
1. Free Writing (Stream of Consciousness Journaling)
This technique involves writing whatever comes to mind without self-censorship. It helps to bypass mental blocks and uncover subconscious thoughts.
How to do it: Set a timer for 5–10 minutes and write continuously without stopping. Don’t worry about grammar or coherence—just let your thoughts flow.
2. Gratitude Journaling
A simple but effective method to shift focus towards positivity and abundance.
How to do it: Write down 3–5 things you’re grateful for each day. Be specific, and try to focus on new things regularly.
3. Reflective Journaling
This method is about reviewing experiences, emotions, and reactions to gain deeper insight.
How to do it: Write about significant events of the day, how you felt, and what you learned. Ask yourself, “How did this experience affect me?”
Getting Started with Your Journaling Practice
Choose Your Medium: Whether it’s a physical notebook, a digital app, or an audio journal, pick a format that feels comfortable and accessible.
Set a Routine: Establish a regular time—morning, before bed, or during breaks—to make journaling a habit.
Create a Ritual: Light a candle, make a cup of tea, or play soft music to set a calming atmosphere for writing.
Be Compassionate: There’s no right or wrong way to journal. Let go of perfectionism and allow yourself to write freely.
Start Small: Even just a few sentences a day can be impactful. Consistency matters more than quantity.
How Journaling Complements Therapy
Journaling is a wonderful companion to therapy, whether it’s talk therapy, EMDR, psychodynamic therapy, or mindfulness-based approaches. Here’s how it enhances the therapeutic process:
Prepares for Therapy Sessions: Journaling about thoughts and feelings before sessions can help clarify topics you want to discuss with your therapist.
Extends Therapy Work: Reflecting on therapy discussions and practicing journaling exercises suggested by your therapist can deepen insights and progress.
Provides a Safe Space: Writing offers a private, judgment-free outlet for expressing emotions that may feel too difficult to verbalize in sessions.
Tracks Growth Over Time: Looking back at past journal entries can show how perspectives and emotions evolve, reinforcing personal development.
Final Thoughts
Mindful journaling is a valuable tool for mental health, offering clarity, emotional processing, and personal growth. Whether used independently or alongside therapy, journaling fosters a deeper connection with oneself. Start small, experiment with different techniques, and watch how this simple practice can create meaningful changes in your mental and emotional well-being.
Do you have a journaling practice? What techniques work best for you? Let’s start a conversation in the comments below!
What Is Behavioral Activation?
Behavioral Activation (BA) is a structured, evidence-based approach to treating depression that focuses on engaging in meaningful and rewarding activities to improve mood and overall well-being. Rather than waiting for motivation or a change in emotions before taking action, BA emphasizes taking action first to create positive emotional shifts. It is grounded in the idea that depression often leads to avoidance and withdrawal, which further reinforces feelings of sadness, hopelessness, and fatigue.
By identifying and engaging in activities that bring a sense of accomplishment, connection, or enjoyment, individuals can break the cycle of inactivity and low mood. The process helps re-establish a sense of purpose, structure, and fulfillment in daily life.
How Behavioral Activation Helps Treat Depression
Depression often causes individuals to lose interest in activities they once enjoyed and avoid responsibilities or social interactions. This avoidance, while providing short-term relief, leads to a deeper sense of disconnection and reinforces depressive symptoms. BA works by:
Encouraging gradual re-engagement in activities that align with personal values and interests.
Replacing unhelpful behaviors (such as excessive sleeping or isolating) with more rewarding ones.
Increasing exposure to positive reinforcement through social engagement, exercise, creative expression, or personal achievements.
Helping individuals track the relationship between their behaviors and moods, making it easier to recognize patterns and make adjustments.
By intentionally scheduling activities that promote well-being, individuals can begin to experience small but meaningful improvements in their mood and energy levels over time.
Using Behavioral Activation to Identify and Live by Your Core Values
Behavioral Activation is not just about treating depression; it is also a powerful tool for self-discovery and value-based living. When we are out of alignment with our core values, we may feel unfulfilled, lost, or emotionally drained. Engaging in intentional actions that reflect what truly matters to us can help create a life that feels meaningful and authentic.
To identify your core values, consider these journal prompts:
What moments in my life have felt the most meaningful? What was I doing, and why did it matter to me?
Who are the people I admire most? What qualities or actions do they embody that I respect?
If I had unlimited time and resources, how would I spend my days?
What activities make me lose track of time because I enjoy them so much?
When I feel proud of myself, what behaviors or choices have led to that feeling?
After reflecting on these prompts, identify recurring themes and words that stand out. These are clues to your core values, such as connection, creativity, growth, kindness, adventure, or integrity. Once you have a clearer idea of your values, use BA to integrate them into your life.
Examples of Core Values in Behavioral Activation
Here are some common core values that can be incorporated into Behavioral Activation practices:
Connection: Spending time with loved ones, reaching out to friends, joining social groups.
Creativity: Painting, writing, playing music, crafting, engaging in DIY projects.
Growth: Learning a new skill, taking a class, reading books that challenge your perspective.
Kindness: Volunteering, helping a neighbor, practicing small acts of generosity.
Adventure: Exploring new places, trying new foods, taking on physical challenges.
Integrity: Standing up for what you believe in, being honest, aligning actions with personal ethics.
Health: Engaging in regular exercise, preparing nutritious meals, prioritizing rest.
Spirituality: Practicing meditation, attending religious or spiritual gatherings, reflecting on purpose.
Leadership: Mentoring others, taking on responsibilities at work or in the community.A Guide to Incorporating Behavioral Activation into Daily Life
Here’s a step-by-step process to begin using BA in a way that aligns with your values:
Identify Value-Aligned Activities: Based on your journal reflections, choose small actions that reflect your core values. If connection is important to you, an action might be reaching out to a friend. If creativity is a value, it could be painting or writing for 10 minutes.
Start Small: Depression can make even simple tasks feel overwhelming. Begin with low-effort, manageable activities and gradually increase difficulty as you gain confidence.
Schedule Activities: Treat your chosen actions as non-negotiable appointments in your day. Having a set time and plan increases the likelihood of follow-through.
Track Your Mood and Behavior: Keep a journal or log where you note what activities you did and how they made you feel. This helps reinforce positive patterns and allows for adjustments if needed.
Practice Self-Compassion: Some days will be harder than others. If you struggle to follow through, acknowledge it without self-judgment and try again the next day.
Reflect and Adjust: Regularly assess whether your activities are fulfilling and aligned with your values. If something isn’t working, modify your approach rather than giving up altogether.
Conclusion
Behavioral Activation is a practical and powerful tool for both overcoming depression and creating a life that reflects your deepest values. By intentionally engaging in meaningful activities, you can shift your mood, reconnect with what matters most, and build a fulfilling, purpose-driven life. Start small, be patient with yourself, and trust that each step forward is a step toward healing and alignment.
What’s one small, value-aligned action you can take today?
References
Martell, C. R., Dimidjian, S., & Herman-Dunn, R. (2013). Behavioral Activation for Depression: A Clinician's Guide. The Guilford Press.
Kanter, J. W., Busch, A. M., & Rusch, L. C. (2009). Behavioral Activation: Distinctive Features. Routledge.
Mazzucchelli, T. G., Kane, R. T., & Rees, C. S. (2010). "Behavioral activation interventions for well-being: A meta-analysis." The Journal of Positive Psychology, 5(2), 105-121.
Veale, D. (2008). "Behavioral activation for depression." Advances in Psychiatric Treatment, 14(1), 29-36.
What is EMDR?
A Healing Approach Rooted in Tradition and Science
Eye Movement Desensitization and Reprocessing (EMDR) is a powerful psychotherapy approach that helps people heal from trauma and distressing life experiences. Developed by Dr. Francine Shapiro in the late 1980s, EMDR has evolved into one of the most well-researched and effective treatments for post-traumatic stress disorder (PTSD) and other psychological conditions.
But EMDR isn’t just a modern scientific breakthrough—it also has deep connections to traditional healing practices, particularly those found in Indigenous cultures. The bilateral stimulation at the core of EMDR (through eye movements, tapping, or auditory tones) echoes rhythmic healing methods used by Indigenous healers, such as drumming, dancing, and storytelling. These practices engage both hemispheres of the brain, promoting integration and the release of trauma stored in the body.
How Does EMDR Work?
EMDR works by guiding individuals through a structured eight-phase process. The therapy involves recalling distressing memories while engaging in bilateral stimulation, which helps reprocess the memories so they lose their emotional charge. Over time, the memory remains, but its impact is reduced, allowing the person to move forward without being overwhelmed by past experiences.
Research suggests that traumatic memories are stored in a fragmented way in the brain, making it difficult for individuals to process them fully. EMDR helps reintegrate these memories, shifting them from a distressing, unprocessed state to an adaptive resolution. This allows individuals to feel relief from the emotional weight of their trauma without having to recount it in extensive detail.
EMDR vs. Traditional Talk Therapy
While talk therapy (such as cognitive-behavioral therapy or psychodynamic approaches) is highly beneficial for many, EMDR offers unique advantages, particularly for trauma survivors:
Less Reliance on Verbal Processing: Unlike traditional therapy, EMDR does not require individuals to retell their trauma in depth. This can be particularly beneficial for those who find it difficult to verbalize their experiences or who feel retraumatized by talking about them repeatedly.
Accelerated Healing: Studies show that EMDR can produce faster results than traditional talk therapy, with many clients experiencing relief in fewer sessions.
Engages the Body’s Natural Healing Mechanisms: EMDR aligns with somatic-based approaches, helping to release trauma that is stored not just in the mind but also in the body.
Effectiveness Across Various Trauma Types: EMDR is used to treat PTSD, anxiety, depression, phobias, and even complex trauma, making it a versatile therapeutic option.
The Efficacy of EMDR: What the Research Says
Numerous studies have demonstrated the effectiveness of EMDR in treating trauma-related disorders:
A meta-analysis published in The Journal of Anxiety Disorders found that EMDR is as effective as, or more effective than, cognitive-behavioral therapy (CBT) for PTSD.
The American Psychological Association (APA) and the World Health Organization (WHO) both recommend EMDR as a frontline treatment for PTSD.
Studies indicate that up to 84-90% of single-trauma victims experience significant relief from PTSD symptoms after just three EMDR sessions (Journal of Traumatic Stress).
A 2018 study in Frontiers in Psychology found that EMDR led to significant reductions in depression and anxiety symptoms, not just trauma-related distress.
Preparing for EMDR: Journal Prompts for Resource Building
Before diving into trauma reprocessing, EMDR therapists help clients build internal resources to enhance emotional stability and resilience. Journaling can be a helpful way to develop these resources. Here are some prompts to get started:
Safe Place Visualization: If you could create a safe, peaceful place in your mind, what would it look like? Describe it in detail, including the sights, sounds, and feelings associated with it.
Strength and Resilience List: Write about a time when you overcame a difficult situation. What strengths did you rely on? How can you remind yourself of these strengths when facing challenges?
Support System Reflection: Who are the people in your life that bring you comfort and encouragement? How can you reach out to them when you need support?
Positive Affirmations: What are some statements that make you feel strong and grounded? Examples: “I am safe,” “I am in control of my healing,” “I have survived difficult times before.”
Grounding Techniques: What are some ways you soothe yourself when you feel overwhelmed? (e.g., deep breathing, movement, holding an object with a comforting texture, listening to calming music).
Emotional Awareness Check-In: What emotions have been most present for you lately? How do you typically respond to them, and what would a compassionate response look like?
Body Awareness Exploration: Where do you carry stress or tension in your body? What activities help you release that tension?
By exploring these prompts, individuals can develop inner stability before engaging in deeper trauma work, making the EMDR process more effective and sustainable.
Final Thoughts
EMDR is a transformative therapy that integrates both ancient and modern healing wisdom. By helping individuals reprocess traumatic memories without re-experiencing their full emotional intensity, EMDR offers a powerful path to healing.
Whether you're considering EMDR for yourself or simply interested in learning more about trauma recovery, understanding its roots, effectiveness, and unique benefits can empower you on your mental health journey.
If you are interested in trying EMDR for yourself please get in touch! I have sliding scale places available for Black Queer &/or Trans people and also have some pro bono spots available for Black people who have been impacted by LA fires. You can reach me through the contact box on the site or send an email to Expand AT Kemoy.de
References
American Psychological Association. (2017). Clinical practice guideline for the treatment of PTSD. APA.
Chen, Y. R., Hung, K. W., Tsai, J. C., Chu, H., Chung, M. H., Ou, K. L., & Chou, K. R. (2014). Efficacy of eye-movement desensitization and reprocessing for patients with posttraumatic-stress disorder: A meta-analysis of randomized controlled trials. Journal of Anxiety Disorders, 28(1), 1-11.
Valiente-Gómez, A., Moreno-Alcázar, A., Bellsolà, M., Radua, J., Albajes-Eizagirre, A., Soler, J., & Urretavizcaya, M. (2018). EMDR beyond PTSD: A systematic literature review. Frontiers in Psychology, 9, 2008.
Wilson, D. L., Becker, L. A., & Tinker, R. H. (1995). Eye movement desensitization and reprocessing (EMDR) treatment for psychologically traumatized individuals. Journal of Traumatic Stress, 8(4), 555-561.
World Health Organization. (2013). Guidelines for the management of conditions specifically related to stress. WHO.