I use the app Daylio as well as self-reflection. Daylio allows me to track my mood every day with a five star score. This way I can look at the calendar and see how my mood changed. In addition, it allows me to track activities or habits. I’m not referring to tracking step count or anything like that, but simple things like whether I brushed my teeth, went for a walk, did cleaning or self-affirmations… anything you like can be tracked and reminders can be added as well.
The easiest way to create a new habit? Find something to “attach” it to. For example, brushing my teeth really went down the drain due to mental health issues. Then I saw my dentist again and told her. So she kept asking me questions about what my morning and evening routines looked like. She ended up suggesting that since I must refresh the water in my CPAP machine every night before I go to bed, that would be the best time to brush my teeth as I would be in the bathroom anyway. And it worked! Sure, I’ve missed like 3 times since I started doing this, but it’s been six weeks now and I’m still doing it!
I did find that trying to change too many things in one go, almost certainly resulted in failure. It works best if you change just one thing at a time and apply the no two days in a row rule. And even then, I found that if I know I need to forget about something for more than one day in a row, because I need to study hard to pass an exam, then that’s ok too. Though it is definitely harder to start again then.
That’s where support comes in. Whether it is from friends, family or an online community that you joined, tell them that you need someone to check that you started up again and they will! Even multiple days in a row if you need them to. Mind you, it’s easier to get someone to check in with you if they are working towards a goal as well, regardless of what their goal is. That way, they will understand the struggle and, who knows, may ask you to return the favour!