Tiny habit tracking
2 minStart with the two-minute version of each habit and don't break the chain.
Open toolThe self-care guide
Self-care is a system, not a ritual.
Self-care isn't a face mask or a day off. It's a set of small, repeatable behaviours that rebuild your psychological capacity. Consistency matters far more than intensity.
Five pillars carry everyday mental health: sleep, movement, nutrition, human connection and meaning. When one buckles, the others take the strain — and repairing that one usually gives the biggest return.
66 days
average time for a habit to become automatic (Lally, 2010)
2 min
the ideal starting size for any new habit
5 pillars
sleep, movement, nutrition, connection, meaning
1 tap
the minimum that makes your mood trend trackable
Signs your routine needs a rebuild
- Everything reaches you at the last possible moment
- You only allow rest after a collapse
- Days end without a single thing you can recall
- Seeing friends has been postponed indefinitely
- Your body keeps signalling tension and you keep ignoring it
Building the system
Daily mood log
1 minOne tap a day — data that reveals your patterns later.
Open toolGratitude
3 minThree specific things, not general ones — the brain encodes detail better.
Open toolDaily planner
5 minWrite three priorities and one recovery moment in advance.
Open toolWeekly challenges
7 daysSmall, time-boxed goals keep motivation alive through visible progress.
Open toolThe five-minute routine
- 1
Morning: light and water
Five minutes of daylight and a glass of water before your phone.
- 2
Midday: one breathing break
Three minutes of slow breathing, ideally away from your desk.
- 3
Afternoon: move
Ten minutes of walking or stretching to discharge the day's tension.
- 4
Evening: brain dump
Write tomorrow's tasks and three things you're grateful for.
- 5
Weekly: review
Look at your mood and habit trends and adjust exactly one thing.
Frequently asked questions
How long until a habit sticks?
About 66 days on average, though the real range is 18-254 days. Consistency beats speed.
What if I miss a day?
Use the "never twice in a row" rule. One miss isn't a broken chain; two is the start of quitting.
Where should I start?
With your weakest pillar. If sleep is broken, no other routine will pay full dividends.
Isn't self-care selfish?
No. Psychological capacity is finite; restoring it is the precondition for showing up for others.
Build one two-minute habit today
Pick something small, repeat it daily, and watch the chain grow.
Create your first habitRelated guides
This content is educational and does not replace professional diagnosis or treatment. If symptoms persist or intensify, speak to a clinician.