The transition from one season to another, such as Summer to Fall, can often nudge us towards a routine that supports our mental and physical health, social interactions, and other aspects of our overall well-being. We might begin with a strong first week or two of exercise, journaling, and maybe making more time for social activities.
For those initial weeks, that momentum and excitement can keep us going. But then, what happens in week three? When energy dips and stress increases, it can become harder to sustain these new behaviors.
Reacting to these changes can sometimes lead to self-criticism or disappointment about not being able to “get it together,” leaving us feeling stuck or unsure of what to do next. These reactions to such challenges are deeply human and common–it makes sense to feel let down or disappointed when our hopes for a developed routine don’t match how things unfold.
While self-criticism may instinctively lead us to blame ourselves, a more compassionate perspective offers a deeper understanding of what might be happening. Neuroscience research has provided insights into what occurs in our brains when we try to make behavioral changes. Generally, the consensus is that our brains are often “hardwired to resist change,” and that change is often met with resistance. This offers one explanation as to why the process of change can feel so difficult. In some ways, we are fighting against what our brains are accustomed to, which can cause real discomfort and require considerable conscious effort.
Interconnected with neurobiological aspects are our past experiences, internal beliefs, and environment, which also influence the process. So, what does this mean for building routines and making changes in our lives? While change can be challenging on a neurobiological level, our brains are adaptable.
Through a process called neuroplasticity, our brain can rewire itself to adapt to change and forge new connections. However, because our brains are complex and tend to favor familiarity over novelty, this process often takes time. Most importantly, it happens through repeated experiences and conscious effort. In other words, we are encouraged to engage in a daily practice that supports the mental, physical, spiritual, and/or communal aspects of our lives for us to facilitate a healthier routine.
What does a daily practice involve when exploring ways to care for and better support ourselves? A daily or self-care practice can be defined as “any intentional action, habit, or routine you regularly engage in to protect, maintain, or improve your mental, emotional, and physical well-being. It is a deliberate, ongoing effort to refuel your internal resources and manage the inevitable stress of being alive.” (Brown, 2026).
Through cultivating practices or routines, we can rely on and enhance our ability to handle life’s challenges. For most of us, creating a sense of balance and consistency in our self-care practices or routines is a common goal, a goal that many have tried multiple times to achieve. However, I believe one can get stuck when discomfort, fatigue, loss of motivation, or lack of visible progress begin to creep in. This is that familiar “week 3” moment we talked about—when, even with consistent journaling or increased movement, discomfort across mental, physical, and emotional areas can still remain.
This is the transitional space I encourage us to lean into. A daily practice is rooted in recognizing that what we are cultivating isn’t meant to guarantee constant happiness or eliminate discomfort. It’s also not about checking off a self-care list every day or criticizing ourselves in the name of becoming the “best version” of ourselves.
Our growth and healing ask us to meet our discomfort directly, to stay present with it, and to make room for the changes and complexities that come with being human. Even with consistent daily practice, you’ll still face moments of anxiety and sadness.
What daily practice provides is a way to ease those moments and equip yourself with the resources you need, so the inevitable stresses of life feel less overwhelming. And because change takes time (thanks to our brain), we are encouraged to continue our practice even when we don’t feel like it—even when it’s hard. Because that may be when we need it the most.
When considering how to begin or re-engage with activities that support a daily routine or practice, I encourage you to make it personal and unique to what you feel guided towards. A sustainable practice isn’t about doing everything perfectly—it’s about choosing what genuinely supports your well-being and allowing it to evolve over time. Below is a list of ideas that may offer guidance as you explore what a daily practice can look like for you.
Tips for Building a Daily Practice
- Explore Meditation
Meditation has been a steady, trusted practice for thousands of years—and for good reason. It supports both the mind and body, helping us slow down, tune into our inner experience, and strengthen the connection between how we feel physically and emotionally. Explore what type of meditative practice you’d like to participate in. - Practice Deep Breathing
Our breath is one of the few things we carry with us everywhere, making it a powerful resource we can tap into for emotion regulation. Developing a paced deep-breathing practice can help calm the body, settle the mind, and lessen the strain of daily stress. - Connect with Your Body
Moving your body does not have to be intense or structured, as everyone’s mobility capabilities may differ. Based on what your body can do, consider ways to engage it intentionally and meaningfully. - Journal Daily
Sometimes our thoughts and emotions stay crowded in our minds, leaving little room for deeper processing or integration. Journaling offers a dedicated space to slow down, reflect, and make sense of your internal world. This can be done by writing by hand or even speaking into a voice recorder—whatever feels most natural. - Prioritize Community
Connection and a sense of belonging are essential to our well-being and healing. While our daily practice may consist of more individualized practices, it is also encouraged to prioritize ways to be amongst your community. This may look like doing a guided meditation with friends or making weekly hangouts a part of your routine. - Set Small, Specific Goals
A broad goal of establishing a routine can be valuable, but it may also feel daunting when you’re unsure where to begin. If this resonates with you, I encourage starting small and setting clear, manageable goals. For example, during the first month you might aim to be off social media at least 45 minutes before bed and observe how this supports your nighttime routine. A gentle reminder that the intention is not to implement everything at once, but to gradually build a practice that feels sustainable and aligned with your needs. - Therapy
Daily practices can be deeply supportive, but there may still be times when overwhelm or stress feels difficult to manage on your own. If you notice that additional care would be helpful, consider connecting with outpatient providers, counseling centers, support groups, or community spaces that offer mental health services. - Build a Morning or Night Ritual
Scheduling designated times for our practices can help establish a sense of structure and predictability. Think about practices that could be helpful to start and finish your day. For instance, you might begin your morning with a cup of tea and journaling, and wind down in the evening with deep-breathing exercises to help you relax into bed. - Spiritual and/or Religious Practice
For many, spiritual and religious practices are integral sources of comfort and healing. Allow for these practices to continue to be integrated into your daily routine.
If you are needing support addressing these concerns and would like to begin therapy for support, author and MPA postdoctoral fellow Kassy Murad, Psy.D., is taking new clients and is available for in person and virtual sessions.
Dr. Kassy Murad, Psy.D., (she/her/hers) is completing her postdoctoral fellowship at Mindful Psychology Associates and is supervised by Dr. Jennifer Panning, Psy.D.
