When life feels overwhelming and burnout is like a wet blanket over everything, I’ve discovered that it’s the small things that make a big difference. Not major life changes or perfect routines—but simple, tiny habits I have the energy to repeat. I’ve tried many things, but these seven habits are the ones I always return to. They work for me—maybe they can work for you too?

Habits are powerful, especially when you’re in a phase of healing. They give structure to chaotic days and create safety through repetition. When your brain is exhausted, it craves simple cues: “Now we do this.” They act like small lighthouses guiding you back to yourself. Building new habits can feel overwhelming, but if you start small—one or two—they can be the seed for something bigger.

1. I drink water first thing in the morning. It sounds simple, but the body needs rehydration after the night. It helps me wake up and reminds me to take care of myself from the very start. That small action becomes a signal: “You matter.”
2. I get dressed—even if I’m not going anywhere. It signals to my brain that the day has begun and helps me feel a bit more like myself. It marks the boundary between night and day, rest and activity.
3. I step outside for a few minutes. Five minutes on the balcony, a walk around the block. Fresh air works wonders for both mind and body. Sunlight regulates the circadian rhythm, and movement aids the body’s recovery.
4. I write down three things I’m grateful for. They don’t have to be big—a warm cup of tea, a shared smile, a bird’s song. Pausing to notice the little things has shifted my perspective. It helps me focus on what’s actually working.
5. I rest without shame. Rest is not laziness. It’s recovery—essential. I don’t have to “earn” it; I need it. Granting myself permission to rest has been one of my biggest breakthroughs.
6. I limit screen time. Especially in the evening. Putting away my phone earlier has improved my sleep and reduced my anxiety. Instead, I read, listen to music, or simply be.
7. I remind myself: ‘It’s okay to do my best.’ Sometimes I need to repeat it several times a day—but it helps. It counters the inner critic who insists I should be doing more.

Not every day will be perfect. But these small habits are my anchors. They give me structure, safety, and the sense that I’m doing something kind for myself—every single day.

To anyone else struggling: You don’t need a perfect life. You just need to take care of yourself—your way. Maybe one of these habits can plant a small seed in your routine.

Do you have a personal tip that helps you feel better? I’d love to hear it—please share in the comments!