9 Key Habits To Kick Anxiety & Depression

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The Basics of the 9 Key Self-CareHabits

Treat this like a menu, not a to-do list. Pick one thing to try at a time, focus on it for 3 to 4 weeks, then try something else.

All of the videos below mention a free survey. If you have not already taken it, we recommend taking the Personal Challenges Survey (PCS) before picking a set of habits to focus on. Click the button below to take the PCS.


Habits are a bit tricky. Watch this video first to maximize your results and minimize your risks when using habits to face your challenges.


  • Aim for 7 to 9 hours of uninterrupted sleep.
  • Cut off screen time at least 30 minutes before bedtime.
  • Cut off alcohol at least 3 hours before bed time.
  • Cut off caffeine 8-10 hours before bedtime.
  • Make your room as dark as possible.


  • The best diet is one that you can stick to.
  • Many of us know how to eat healthy but don’t do it.
  • Do one thing each day to eat healthier than you did yesterday.


The best exercise is something you enjoy, that you can do year-round, that increases your heart rate.

Meditation or Prayer

Try one of these apps: Headspace, Calm, or Abide (Judeo-Christian meditation)

Build Connection

Connect face to face with someone you care about for 30 minutes or more, without screens or other distractions.

Play a game. Talk about the weather, sports, or politics.

Talk about what you have been reading or praying about.

Just be together.


Pick a time – bed time or first thing in the morning.

Write down your thoughts and feelings about the day behind you and the day ahead of you.

Check out our free guide for some ideas to get started.


Read for personal or spiritual growth.

Read the Bible (or your relevant holy book).

Or listen to podcasts or audiobooks.

Or watch YouTube videos.


Check out this page for some of our favorites.


Picture what life would look like, feel like, smell like if you achieved your goals for the day/week/month/year ahead.

Try to import the hopeful emotions that come up into the present, to give you energy and motivation for today.


Remind yourself of your values and goals out loud or in writing.

Then add to that, “yesterday I lived out my values / moved toward my goal by… (list what you did)”

Then, “today I will live out my values / move towards my goals by… (list what you will do).”

Track Your Efforts and Results

Use the tracker in the free printable (which you can download using the button below) to track how often you make efforts to heal, how well you do at those efforts, and the results you get.

Each week, spend some time reflecting on the previous week. Ask yourself, “how can I do this more often?” or, “how can I do this better?”

9 Key Habits To Kick Depression Or Anxiety

Download Your Free PrintableGet Started