How to Build a Mental Wellness Routine: From Small Steps to Lasting Change

Erica Kesse

We often hear about the importance of a mental wellness routine, but the idea can feel overwhelming. The good news is that building a sustainable and effective routine doesn't require drastic changes overnight. It's a journey that often begins with small, manageable steps – the micro-habits that gradually pave the way for lasting positive change.



Foundation First: Mastering the Micro-Habits


As we discussed in our previous post, micro-habits – those one-minute mental refreshers – are the building blocks of a strong mental wellness foundation. Consistency is key here. By regularly incorporating tiny practices like mindful breathing, gratitude moments, or brief stretches into your day, you begin to cultivate a mindset that prioritizes your well-being without significant disruption.


Layering In: Gradually Expanding Your Practices


Once your micro-habits feel more automatic, you can begin to layer in slightly longer activities. This could involve extending your mindful breathing to five minutes, taking a 15-minute mindful walk during your lunch break, or dedicating 10 minutes to journaling your thoughts and feelings. The key is to gradually expand your routine at a pace that feels comfortable and sustainable for you.


Personalizing Your Routine: Finding What Works for You


There's no one-size-fits-all approach to a mental wellness routine. What resonates with one person may not resonate with another. Experiment with different practices – meditation, yoga, creative expression, spending time in nature, connecting with loved ones – and pay attention to what truly nourishes your mental and emotional well-being.


The Role of Consistency and Patience


Building a lasting mental wellness routine takes time and consistency. There will be days when you find it easier to prioritize your well-being than others. Be patient with yourself, and remember that even small, consistent efforts accumulate over time. Don't get discouraged by occasional setbacks; simply get back on track the next day.


Adapting and Evolving Your Routine


Your needs and circumstances may change over time, and your mental wellness routine should be flexible enough to adapt. Regularly check in with yourself and assess whether your current practices are still serving you. Be open to adjusting or incorporating new activities as needed.




Building a robust mental wellness routine is a journey, not a destination. It begins with small, manageable steps – the micro-habits that create a foundation of consistent self-care. By gradually layering in practices that resonate with you and remaining patient and consistent, you can cultivate lasting positive change and prioritize your mental well-being for the long haul.

Why Your Business Feels Like a Burden (And How to Fix the Invisible Brake)

By Erica Kesse • February 6, 2026
You didn’t start your business to become a mechanic. You started it to be a visionary. Yet, lately, you find yourself exhausted, second-guessing your intuition, and feeling like the entire weight of the company is resting on your shoulders.  In my work with leaders, I call this "Strategic Floundering." It’s that heavy, tight feeling in your chest when you realize that despite the long hours, the view from the summit isn't getting any closer. Here is the truth most consultants miss: You don’t have a productivity problem. You have a configuration problem. To reach your Vision (The Horizon), you need a high-performance Mission (The Vehicle). Your Vision is the emotional "Why." Your Mission is the operational "How." If the vehicle is broken—missing tires, no fuel, or a seized engine—it doesn't matter how hard you stare at the horizon. You aren't going anywhere. When your Mission is vague, you pay the "Ambiguity Tax." This isn't a line item on your P&L, but it is your most expensive cost. The First-Order Effect: You jump in to fix every small problem. The Second-Order Effect: Y our best people stop thinking for themselves because they know you’ll take over. You accidentally turn "A-Players" into "order-takers." This creates a Ghost Engine where your personal health and sleep are the only things keeping the company moving. This isn't a business; it's a cage. Real leadership isn't just a head game. To stop pushing the car and start driving it, you must achieve Vertical Integration: The Head (Mind): Does the Mission make logical sense? Does every service have its own tires (budget and staff)? The Heart: Does this work still feed your soul, or have you abandoned your values for growth? The Gut: Do you t rust your own intuition, or are you ignoring the "check engine" light in your stomach? When these three are aligned, the friction disappears. You move from being a worker in your business to being the Commander of your legacy. You can keep pushing the car until you burn out, or you can pull over and fix the engine.
Imafage of a black woman meditating

The Silent Saboteur: Why Your Spreadsheet is Lying to You

By Erica Kesse • January 26, 2026
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Wellbeing at Work: Why Purpose (Mission) is the Ultimate Buffer Against Burnout

By Erica Kesse • January 23, 2026
Why can a CEO work 80 hours a week on a passion project and feel energized, but 40 hours on a meaningless task feels draining? The answer lies in Purpose . Research shows that connecting work to a higher Mission is one of the strongest buffers against burnout. If you are worried about the mental health of your leadership team, look at your Mission statement first. The "Why" Matters More Than the "What" "Quiet quitting" and executive burnout often stem from a sense of futility. Weak Mission: "We want to increase Q3 profits." (High stress, low fulfillment). Strong Mission: "We exist to save our home planet." (Patagonia). (High effort, high fulfillment).  Leadership Resilience For a CEO, the Mission is the fuel tank. When times get tough, profit goals won't keep you warm. Only a deep belief in why you exist can sustain your wellbeing through a crisis.
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