Mental hygiene of daily habits are becoming increasingly important in a world full of speed, noise and information. These are small, simple routines that are done every day, which have a powerful effect on reducing stress, balancing emotions and feeling inner peace. In this ApA-Channel article, we reveal the best morning and evening habits that protect mental health and reduce anxiety.
A little bit every day → huge difference in the long run.
What is mental hygiene?
Mental hygiene means taking care of your inner space as much as you take care of your body. This entails:
- reducing mental "noise"“
- cultivating quality thoughts
- recognizing stress in time
- healthy routines that balance the mind
When nurtured, mental hygiene reduces anxiety, elevates mood, and gives a sense of well-being present and stable man, not someone carried by circumstances.
If you want to find out how the energy of a place affects our mental stability, we also recommend reading our article about Bosnian pyramids and their energy. https://apachannel.com/bosanske-piramide-energija/
Morning habits - the foundation of a healthy mind (the most important part)
Morning is not just the beginning of the day - it is the beginning of your mental system, that's why morning habits carry the most weight.
Here are the rituals you can introduce as early as tomorrow:
1. Conscious awakening (no phone for the first 5-10 minutes)
The biggest mistake is to pick up the phone right after waking up.
It's a shock to the brain, information overload, and stress before the day even begins.
Instead:
- Take a deep breath and exhale slowly.
- Stretch your shoulders and neck.
- Give yourself 60 seconds of silence.
This is a mini reset that builds resilience to stress all day long.
2. Morning breathing (2 minutes of peace)
Nothing complicated is needed.
Only:
4 seconds of breath
Hold for 1 second
6 seconds exhale
This rhythm calms the nervous system and prepares the body for focus and productivity.
3. Morning hydration + short light (sun or daylight)
The first sip of water after waking up restores energy and awakens the brain.
If you can - go outside for 1 minute or turn to the window.
Light → brain lights up → mood rises.
4. A short reflection on gratitude (30 seconds)
Three things:
What is good?
What do I value?
What am I thankful for today?
It sounds simple, but it changes the whole tone of the day.
5. Morning mini-ritual of calmness
It can be one of the following:
- cold shower
- short walk
- quiet coffee without rush
- light stretching
It only matters that yours.
“"Your mind is your home. Clean it, protect it, nurture it."”
Evening habits - the key to relaxation and preparation for tomorrow
The evening is the time when the brain should switch from "active" to "relax".
Mental hygiene at night is just as important as in the morning.
1. Turning off the screen 30–60 minutes before sleep
Blue light tricks the brain into thinking it's daytime.
It creates nervousness, racing thoughts and bad sleep.
Try it once - you can feel the difference already the first night.
2. "Brain dump" - empty your head on paper
Take a piece of paper and write:
- worries
- thoughts
- what to do tomorrow
When you write it, the brain is relieved of the burden.
This is one of the STRONGEST mental hygiene habits.
3. Soothing routine (5–10 minutes)
It could be:
- hot shower
- light stretching
- quiet tea
- reading 2–3 pages
Routine sends a signal to the brain:
“It is time for peace.”
4. Brief reflection of the day
Just three questions:
- What was good today?
- What have I learned?
- What can I do more calmly tomorrow?
This builds awareness and emotional stability.
Small daily habits that strengthen mental hygiene during the day
These are the habits that keep you calm during the day:
✔ Micro-breaks
30 seconds of deep breathing every 2–3 hours.
✔ Less news, less drama
Choose what you let into your head.
✔ Walk for at least 10 minutes
Nature restores balance.
✔ Quality conversations
People who soothe – not those who exhaust.
✔ Borders
When your brain says: "it's too much", listen to it.
How does mental hygiene help reduce anxiety?
- reduces overload
- regulates emotions
- improves stress tolerance
- stops overanalyzing
- restores a sense of control over life
One habit may not change everything — but 5 small habits change you
For additional understanding of mental health and calming techniques, we recommend an excellent article by scientific methods for stress management and calming the mind. https://najzena.alo.rs/zdravlje/vesti/128401/tehnika-disanje-protiv-stresa/vest
question for readers
What one mental hygiene habit do you want to start today?
Write in the comments - maybe your advice will change someone's day. 💛
