5 Small Habits That Helped Me Stop Feeling Overwhelmed

Hey friends! 💛

If there’s one thing I’ve learned on my wellness journey, it’s this: big transformations don’t come from huge, overnight changes—they come from small, consistent habits. 🙌

I used to think I needed to overhaul everything to finally feel calm, organized, and on top of life. Spoiler: That mindset left me more overwhelmed than ever. Sound familiar? 😅

The truth is, it wasn’t until I focused on tiny, manageable habits that things started to shift. Today I’m sharing 5 simple habits that have helped me feel more grounded, less frazzled, and genuinely more at peace—even during my busiest EMS shifts.

1️⃣ The 3-Minute Brain Dump 📝

You’ve heard me rave about this before, and for good reason! Whenever my mind feels cluttered, I take 3 minutes to dump everything onto paper—to-dos, worries, random thoughts. It instantly clears mental space and helps me focus on what actually matters.

Pro tip: Do it before bed to quiet those racing thoughts!

2️⃣ Drink Water Before Coffee 💧

This might seem small, but wow—it’s made a difference! I used to roll out of bed and head straight for the coffee machine. Now, I drink a glass of water first thing. It wakes up my system, helps my energy levels stay more stable, and reminds me that hydration matters.

Bonus: Keep a water bottle by your bed to make it a no-brainer.

3️⃣ 10 Minutes of Movement 🚶‍♀️

I used to think if I didn’t have time for a full workout, it didn’t “count.” Not true! Just 10 minutes of stretching, walking, or light movement resets my body and mind. It’s been especially amazing after long shifts or stressful days.

Remember: Something is ALWAYS better than nothing.

4️⃣ Set a Bedtime Alarm ⏰

We all know sleep is crucial, but sticking to a bedtime can be hard. One habit that’s really helped? Setting a “time to wind down” alarm. Mine goes off at 8:30 PM to remind me to start my nighttime routine. It keeps me accountable, especially when I’m tempted to keep scrolling or working.

Think of it as a gentle nudge from your future well-rested self.

5️⃣ Gratitude Journaling ✨

This one might sound simple, but it’s been a total mindset shift. Every night, I write down 3 things I’m grateful for—big or small. It helps me end the day on a positive note, no matter what happened. Over time, it’s trained my brain to look for the good all day long.

Even tiny moments count (like that first sip of coffee ☕).

My Takeaway

None of these habits are earth-shattering—and that’s exactly why they work. 💫 They’re easy to fit into any day, even the crazy ones. And over time, these small steps add up to a BIG shift in how I feel: calmer, clearer, and way less overwhelmed.

I hope this gives you a little inspo to try one (or a few!) of these habits. 💬 What’s one small habit that’s helped you feel more grounded? Drop it in the comments—I’d love to swap ideas with you!

Big hugs,
Erin