3 Tiny Rituals That Make A Big Difference To Your Mental Health
How many things do we do in a day that don’t actually help us get to where we want to be? Agreeing to meet someone out of obligation when what we really need is time alone, saying yes when we want to say no, constantly comparing ourselves to others…
Living on autopilot has become normalised, but it can take a serious toll on our emotional wellbeing. That’s why more and more experts encourage us to pause and reflect — and to start making small, gradual changes. The key is to keep them small so our minds can adapt to them, slowly but surely.
Psychologist Marta Calderero, director of Personalife Style, suggests three simple “micro-rituals” to help us focus on what really matters and brings us joy.
1. Reflect on what adds to (and subtracts from) your life
Life is rarely black and white, but Calderero recommends taking a moment to consider what you truly enjoy, and what you dislike. This helps you connect with “your most authentic self — to know who you really are.”
“If you think about it, many of the things we do don’t really represent who we are,” she explains. “That’s why it’s worth pausing to ask: Does this add to my life or subtract from it? Does it give me energy or take it away?”
This simple “add or subtract” exercise, Calderero says, creates a small but powerful internal dialogue. It clarifies what you should let go of — and what you should keep — so you can focus on what you love, what truly matters to you, and what boosts your emotional well-being.
2. Review your social media — not everyone else’s
It’s hard not to compare ourselves when we’re constantly seeing everyone else’s highlight reel on Instagram. But Calderero offers a simple exercise to break the cycle: instead of scrolling through other people’s profiles, visit your own.
Look back at your own photo albums and posts to reconnect with your life, your experiences and the things you’ve truly enjoyed.
“This helps us tap into memories that are deeply personal and emotionally meaningful,” she says. “Those memories can inspire us to plan more similar activities — experiences that align with who we are.”
3. Nurture your social circle
Calderero isn’t just talking about maintaining a tidy home or managing your schedule — though those things help too. She’s referring to your social circle — the people who love and support you.
“Looking at the people in your life through a lens of gratitude and appreciation is a powerful protective factor for emotional health,” she says. “It helps you feel grounded and reminds you where you want to be.”
Something as small as sending a message to someone you care about can be a meaningful micro-ritual that lifts your mood and strengthens your sense of connection.