How To Lose Your Mind In 10 Days
Now, let's take that same concept and shift it to a mental health lens. I'm going to walk you through a handful of common behaviours that, when repeated or relied on too heavily, can slowly chip away at your well-being. These insights come from research, my work as a practicing psychotherapist, and—where I probably have the most authority—my own lived experience. To be clear, none of these behaviours are "bad" on their own. In moderation, most are completely normal and even necessary. But when they become habitual or go unchecked, they can quietly drain your energy, mood, and overall mental health.
As you read through the list, take a moment to reflect on times when you've felt off—low energy, overwhelmed, or just off your game. How many of these patterns were part of that experience? I know I've personally fallen into every single one of them. And unsurprisingly, they're usually nowhere to be found when I'm feeling my best.
So, in no particular order, here are some behavioural and cognitive patterns to keep an eye on if you're looking to support—not sabotage—your mental health.
1) Sporadic Sleep Patterns.
I hate that I'm starting this section like this… but as I get older (ugh, gross), I've come to realize just how crucial sleep is—for literally everything. And I'm not being dramatic here. The impact of sleep on our physical, emotional, and mental well-being is massive, and it deserves to be front and center. I'm bringing it up first because it's been one of my biggest personal struggles. Over the years—and through countless conversations with clients—I've seen a clear pattern: inconsistent, poor-quality sleep is almost always a major player in persistent mental health challenges. So, if your goal is to feel irritable, brain-foggy, emotionally drained, and perpetually exhausted, here's the secret recipe: keep changing your sleep and wake times, sacrifice that extra hour of rest for just one more Netflix episode, and keep scrolling through your phone in bed until your circadian rhythm waves a white flag. But if your goal is to feel better—more stable, focused, and energized—this is one area worth taking seriously. Start small, stay consistent, and trust me, your brain (and body) will thank you.
2) Inactivity
What came first - the chicken or the egg? In the same way, we might ask: does our mental health decline because we become inactive, or do we become inactive because our mental health is struggling? Honestly, I'd argue it's both. If I looked at my activity data from my Apple Watch, Fitbit, or Whoop during more challenging times, I'm certain I'd see a dip in my physical activity across the board. Unsurprisingly, movement tends to be the first thing to go when we feel low. But here's the truth: physical activity is one of the most powerful tools for lifting our mood. Not to mention the long list of physical health benefits it brings, along with boosts in social connection, emotional resilience, and cognitive function. So do yourself a favour and spend less time at your desk, on the couch, or in bed. Get up, get outside, stretch, walk, dance—just move. Your body and your mind will thank you.
3) Unintentional Eating
Look, I love a good, greasy, cheap, and fast meal as much as the next person. I'm all for enjoying your food and not feeling like a prisoner to your rigid diet. But here's the thing, until you've made intentional changes to your eating, you might not realize just how good your body is meant to feel. When you're constantly battling brain fog, bloating, fatigue, and general discomfort, it's easy to assume that's just your normal. But it doesn't have to be. I'm confident many of you are assuming I'm pointing the finger at overeating when, in fact, undereating is just as significant a problem for many of us. Unintentional eating takes into consideration both sides of the behavioural spectrum. At the end of the day, food is fuel—your gasoline. And if you're regularly filling up with low-quality energy or you're running on empty, your body (i.e. your vehicle) will start sputtering. You deserve better than that.
4) Social Isolation
Sometimes, the last thing we want when we're not feeling our best is to be around others. We decline invites, leave messages on "read," and occasionally flat-out lie about our availability—just so we can stay home and do what we think counts as self-care (even though they're clearly not making us feel any better). I know this because I've done it. All of it. What I've come to realize, though, is that 99% of the time, spending time with friends is something I don't regret. In fact, it often turns out to be precisely what I needed—to shift my mood, break the rumination cycle, and feel a little more connected to life again. Don't underestimate how powerful a simple hangout, phone call, or even a quick chat can be—not just for your well-being but for the people around you, too. Human connection is medicine. Use it.
5) Avoiding "Hard" Things
The things you're avoiding might be exactly what's making you feel so blah. That tough conversation with your partner? Scary. Booking that appointment you've been putting off? Anxiety-inducing. But you know what's even harder? Not doing the thing and thinking about it constantly. Avoidance gives us a quick hit of relief. We distract ourselves with doom-scrolling, binge-watching, gaming, or even substances. In the moment, it feels good to escape. But what we often overlook is that the stress doesn't go away—it just lingers in the background, waiting. We continue to think about it, worry about it, and beat ourselves up for not facing it. And the kicker? When we finally do the thing, we almost always realize it wasn't as bad as we imagined. Cue the familiar phrase: "Next time, I'll definitely get that done sooner..." Yet, the cycle repeats.
6) Wallowing in the Misery
Misery indeed, loves company. But it's worth asking: is this the company you want to keep? Our brains are wired to want to be right. So, in its quest for confirmation, your mind will naturally gravitate toward content, conversations, and communities that reinforce your existing beliefs. That's why it's important to pause and check in with yourself—what is your brain trying to prove? Are you subconsciously confirming that you're unlovable until you make more money? Or are you stuck because of something external—like the government or your circumstances? If your diet comprises the food you eat, then the content you consume and the people you surround yourself with make up your mental diet. And just like with food, quality matters. So keep it clean, nourishing, and aligned with the version of yourself you're working to become.
A gentle reminder: if you feel personally called out by this blog, take a breath. Engaging in any (or all) of these behaviours doesn't make you flawed, lazy, weak, broken, or a degenerate. It makes you human. Honestly, I'd struggle to find someone who doesn't fall into these patterns occasionally. Individually and occasionally, none of these behaviours will make or break your mental health. Just like one ab workout won't get you a six-pack, mental and emotional outcomes are shaped by the consistency of our choices over time. As I've said in other posts—and as I'm sure my clients are tired of hearing—"Nothing changes if nothing changes."
The good news? These patterns don't just highlight what's not working—they also point directly to what will. You essentially have the blueprint: doing the opposite of these habits can start moving the needle in the right direction. So, do yourself a favour. Choose one area listed above and make a small, impossible-to-fail shift. Instead of waiting for a friend to text you, maybe you reach out once a week. Or aim to get to bed within a 15–30 minute window each night. The possibilities are endless, as are the opportunities to better support your mental health.
If you take anything away from this, let it be this: you have more control over your mental health than you probably give yourself credit for.
And if that message didn't stick—at the very least, go watch the dang movie and thank me later 😉
If you found this helpful or you feel someone you know would benefit from bringing attention to these habits, send this their way.
Think
Grow
Evolve
Erik
Comments
Post a Comment