Brain health: 7 everyday habits that secretly affect your mental health

Too much screen time can drain your energy, disrupt sleep, and worsen anxiety. Take regular breaks, use apps to track usage, and schedule tech-free time to reconnect with yourself and others

Are you feeling low, stressed, or anxious more often than usual, without any major reason? Sometimes, the little things you do every day, without thinking twice, can negatively impact your mental health. While these habits might seem harmless, over time they can add up and take a toll on how you feel, think, and function.

According to the National Institutes of Health (NIH), mental health can be influenced by a combination of lifestyle factors including sleep, nutrition, physical activity, and social connection. When these areas are neglected, even slightly, your brain starts to send warning signs.

Common symptoms include feeling overwhelmed, unusually irritable, tired despite resting, unable to focus, or disconnected from others. Left unchecked, these patterns can lead to anxiety, depression, or emotional burnout.

Also read | Boost your brain power with these simple habits and everyday activities

Your everyday routine plays a huge role in your mental wellbeing. From sleep and diet to how you manage stress, these factors are deeply connected to your brain’s health. “Staying up late scrolling on your phone might seem harmless, but it disrupts your sleep cycle,” says Dr Astik Joshi, Child & Adolescent & Forensic Psychiatrist, New Delhi. “Poor sleep affects how well your brain processes emotions, concentrates, and handles stress. Also, skipping meals or eating too much junk food deprives your brain of the nutrients it needs to function properly,” he adds.

This can make you feel tired, foggy, or irritable. “Similarly, avoiding your feelings by distracting yourself with binge-watching, overeating, or constantly staying busy may seem like coping, but it doesn't allow you to process stress in a healthy way,” Dr Joshi warns.

The expert lists the following 7 everyday habits that secretly affect your mental health and also suggests ways to prevent them from harming your health:

• Poor sleep cycle: Aim for 7–9 hours of quality sleep each night. Going to bed and waking up at the same time daily helps your brain reset, boosts focus, and keeps your mood stable. Avoid screens and caffeine before bed to improve sleep quality.

• Unhealthy coping mechanisms: Avoid using food, screens, or isolation to escape stress. Instead, try healthy outlets like walking, journaling, deep breathing, or talking to someone you trust. These help you actually process emotions, not just avoid them.

• Excessive screen time: Too much screen time can drain your energy, disrupt sleep, and worsen anxiety. Take regular breaks, use apps to track usage, and schedule tech-free time to reconnect with yourself and others.

• Using substances to alter mood: Using alcohol or drugs for quick relief can backfire. Healthier options like exercise, music, hobbies, or writing offer natural mood boosts without the crash or long-term harm.

• No balanced diet: What you eat directly affects your mood and energy. Aim for balanced meals with protein, healthy fats, and whole grains to support brain function and emotional stability.

• No physical exercise: Just 30 minutes of movement a day, like walking, stretching, or dancing, can lower stress and lift your mood. Exercise releases feel-good chemicals and clears mental fog.

• Reduced socialisation: Spending time with people you trust, even a short chat, can ease loneliness and boost your mood. Prioritise meaningful interactions, whether it’s a call, a coffee, or a walk with a friend.