Alright listen. It’s January 20, 2026 right now and I’m currently wrapped in the same hoodie I’ve worn for three days straight because laundry day keeps getting postponed. My apartment smells vaguely like yesterday’s takeout and existential dread, and I’m trying—really trying—to improve emotional health because the alternative is just marinating in this low-grade “everything sucks” fog forever.
I used to think people who talked about emotional health were either influencers selling $97 journals or therapists with perfect teeth. Turns out most of us are just tired humans googling “why do I feel like garbage” at 2:37 a.m. So here’s the unpolished list of stuff that’s kinda-sorta working for me. Emphasis on kinda.
Why I Even Bother Trying to Improve Emotional Health Anymore
Last fall I hit a wall so hard I basically lived in bed for a week watching cooking videos I’ll never make. Cried during a TikTok of a golden retriever reunion. It was bad. Then I read something on NIMH’s page about emotional wellness that said small, repeated actions can actually shift your baseline mood over months. Not days—months. That felt doable because I can’t commit to anything that promises results by Friday.
So yeah. Baby steps. Very baby. Sometimes backwards.
Habit #1 – The “Ugly Journaling” Thing I Do in Bed
I don’t do cute bullet journals with washi tape. I grab whatever notebook is closest (right now it’s one I stole from a hotel in 2019) and just word-vomit for like 2–4 minutes.
Examples from last week:
- boss scheduled another 8am meeting I’m gonna die
- why does target make me spend $87 on nothing
- I miss my dog from when I was 12 he was better than therapy
No editing. No “three things I’m grateful for.” Just brain sewage on paper. Then I shut the book and pretend I’m a functioning adult again.
The American Psychological Association has studies showing expressive writing lowers stress hormones. Cool. I mostly do it because if I don’t the thoughts just loop louder.
[Insert Image Placeholder 1 – Mid-article image] Slightly tilted phone pic of my own hand holding the aforementioned ugly notebook open to a page that’s half scribbles, half coffee rings, pen cap chewed to death, fairy lights blurry in the background because my room lighting is tragic
Habit #2 – Forced Outside Time (Even When I Hate Nature)
I’m not a “touch grass” girlie by nature. But I noticed if I stay inside from Friday night till Monday morning my brain turns into angry oatmeal. So now I try to leave the apartment for at minimum ten minutes. Walk to the mailbox. Stand in the parking lot and stare at clouds. Once I just sat on the curb and ate a clementine while cars honked.
Doesn’t have to be exercise. Just… air. Cleveland Clinic talks about how even short outdoor time helps regulate mood. I’m living proof that ten minutes of shivering while doom-scrolling outside is still better than ten minutes inside.
The Daily Ritual I Can’t Live Without | Cup of Jo
Habit #3 – The “Send the Weird Text” Rule
I have exactly two friends who get the unfiltered version of me. The rule is: if I’ve been spiraling for >45 minutes, I have to text one of them something honest. Usually it’s
“brain bad send help or at least a meme”
Half the time they reply with a gif of a raccoon falling off something. It’s enough to break the loop. Turns out this Harvard study that’s been running forever says close relationships are the #1 predictor of long-term happiness. Whoops I should’ve listened sooner.
Habit #4 – One-Minute scream-into-pillow breaks
When everything piles up and I feel like I’m gonna combust, I set my phone timer for 60 seconds, bury my face in a pillow, and just… make noise. Growl. Curse. Whine like a toddler. Timer dings → deep breath → continue day like nothing happened.
Stupid? Yes. Effective? Weirdly yes. It’s my discount version of tipp skills from DBT. I don’t have ice water to dunk my face in so pillow screaming it is.
The Embarrassing Truth: I Still Mess This Up Constantly
Yesterday I did exactly zero of these things. I ate leftover Chinese for breakfast, argued with my mom over text about nothing, then watched four hours of house renovation shows while feeling increasingly worthless. Today I woke up and thought “okay maybe try one thing.” So I journaled for 90 seconds and walked to the corner store for terrible coffee.
Progress isn’t linear. Sometimes it’s a drunk toddler stumbling forward then falling on its face. Improve Emotional Health That’s fine. The fact that I’m still getting up and trying again is the part that matters I think.
If you’re reading this and feeling like emotional trash too, maybe steal one of these dumb habits. Or don’t. I’m not your mom. Just know you’re not alone in sucking at this sometimes.
What’s the stupidest thing that somehow helps your emotional health? Tell me. I need more chaotic ideas because mine are running low.
