How many times have you felt you can’t be arsed to something? I do. All the time. “I’ll do it tomorrow” is almost my motto. This is rarely because I don’t have the time, it is because I’m often looking for the easy route. Problem here is that at some point these things need to be done. The more I have put them off the more stress they create. They build up until they are actually unmanageable or at least appear to be. Then you blame yourself for not doing it in the first place. This loss of executive function all stems from not being in a place of good mental well being. 

To concur this, I am looking to build systems that will enable me to meet the day to day challenges and help establish positive habits. Now I know what you’re thinking. What on earth am I going on about building systems? 

Why I am building systems. 

Day to day I have countless things I have to and want to achieve. This doesn’t include the ever growing list of things I have been putting off. I am probably missing something from that list too. Just writing this sounds stressful and fills me with anxiety. I already know this list does not include self care. I need to know what I want to achieve, make this manageable and set aside time for this. This is the structure I will use to build my systems. For example if what I want to achieve is running 5K. I can make this manageable by doing the couch to 5K plan and setting aside half an hour every other day to go for your run. Now let’s look at goals. 

We have all heard of SMART goals before. I probably don’t need to explain them in too much detail. This is where we structure what we want to achieve by the goals being Specific, measurable, attainable and time-bound. Do these even work? 

According to PsychNet, setting challenging but achievable goals leads to 90% better performance. Just by setting goals you are 43% more likely to achieve them. Pretty mad really. 

As an example I am going to set a goal for this blog. I actually started this on a whim. I haven’t thought about setting any goals for it until now. So what do I actually want to achieve? I want to have 100 readers per month over the next year. This goal hits all the parameters for a smart goal. 

I have a problem with SMART goals. While I now know what I want to achieve, I have no idea of how I can actually achieve it. Is this the reason 70% of people who do set goals don’t achieve them?

Now I know what I want to achieve, I have to break this down into manageable steps. So what steps will my goal need? I have to do research, write a blog post, gather images, final checks, post it and promote it. Just by writing out the steps has made a quite daunting task a little bit easier.  

So I have my goal, I know the steps I need to take to achieve this. Does this not just become another task I add to the shit tip of other tasks I have been procrastinating on? This is where we really see the systems come together. I will dedicate time to each of these tasks by creating a routine. Headspace.com states that researchers have found that routine can have far-reaching psychological benefits. It takes out the stress of trying to find time for tasks. You know when you will be focusing on this. 

Alright Pete, this is all great information. How the fuck is this relevant for mental health? 

For my systems I will be basing these on the pillars of mental health. Through my research for this blog post, I have seen lots of different information. Some say there are 3 pillars, some say 5 and some say as much as 20. That would be a lot to cram in.

The SWEET institute identifies 8 pillars of mental health. Nutrition, physical activity, Sleep, connection, cognitive stimulation, relationship to alcohol or other substances, stress management and breathing. This is a good place to start when building our systems but why are these the pillars of mental health?

Nutrition

Snicker isn’t wrong when it says you’re not you when you’re hungry. According to The SWEET Institute, “A balanced diet rich in fruits, vegetables, whole grains, and lean proteins provides vital nutrients that support brain function and mood regulation.” Having low blood sugar can negatively affect your mood. Being dehydrated affects your ability to concentrate and think clearly. Your gut health can reflect your mood with stress or anxiety slowing down or speeding up your gut. 

Sleep

Poor sleep can be a vicious cycle. Whatever causes the lack of sleep, the tiredness will definitely affect how we deal with daily activities. This will lead to low self esteem which will lead to stress. In turn leads to a lack of sleep. Sleep helps repair and restore our brains. Whilst it is important to get the right amount of sleep the quality of sleep is also important. 

The Mental Health Foundation states that poor sleep over a sustained period leads to problems which are immediately recognisable. These problems including fatigue, sleepiness, poor concentration, lapses in memory, and irritability. It goes on to say common mental health problems like anxiety and depression can often underpin sleep problems which shows the cyclical nature of the issue. 

Physical activity

Physical activity is an absolute hack to mental well being. The NHS states that physical activity can improve your mental well being by raising your self esteem, helping you set goals and achieve them and causing chemical changes in your brain to positively affect your mood. You can reduce feelings of stress and anxiety through exercise. A workout will help to release feelings of anger and frustration and give a natural energy boost. 

Cognitive stimulation

Doing something creative, learning new skills or taking on challenging puzzles can be the perfect workout your brain needs. The wave clinic states learning new skills is critical in developing feelings of self-worth, confidence, and capability, which, if nurtured, will help support good mental health throughout a person’s lifetime. Creativity has an amazing effect on your brain. When we are creative we use different parts of our brain. According to BUPA, research has shown that musicians have better connectivity between the left and right parts of their brains. Creativity can also be a chance to connect with others. As in the example BUPA gave, a musician plays in a band or collaborate with others. Taking part in such tasks can get you into a state of flow. This is where you find yourself absorbed by the task, forget about stress or worry. 

Connection

Stanford University states social connectedness generates a positive feedback loop of social, emotional and physical well-being. Having strong social connections can lower feelings of anxiety and depression. Social connection is so important that the WHO made it a health priority back in 2023. It goes beyond mental well-being. The WHO stated that people who lack connection have a 30% higher risk of early death. This is comparable to much better recognised risks such as smoking, excessive drinking or obesity.

Stress management

We all get stressed. It is a natural response to life and can, at times, motivate. However, when stress is too much it can lead to feelings of being overwhelmed, worried, irritable and forgetful according to The Mental Health Foundation. Causes can vary but the main causes are relationships, financial difficulty, work-life balance and unhealthy habits such as smoking and drinking. Effectively managing stress can lead to positive changes to your sleep, eating habits and reduce the unhealthy habits previously mentioned. 

Breathing

Breathing is an important anchor for our emotions. Mental Health First Aid states that research shows our brain responds to certain breathing patterns. By regulating our breathing our brain believe we are in a different emotional state then we are. Breathing can relax our nervous system which in turn helps to reduce the tension in our muscles, a common symptom of stress. 

Relationship with alcohol and other substances. 

Alcohol is a depressant, and while it can feel like it reduces anxiety or stress in the short term, The Royal College of Psychiatrists advises it can lead to depression, panic disorders and irrational behaviour. Hangovers or comedowns can make you feel ill, can increase anxiety and over time can massively impact your mental health. Drinking can affect your relationships and work both areas previously mentioned as causes of stress. 

I will look at each of this in further detail in future blog posts. Explore what positive relationships with each would look like. Now we need to look at how we can use our structure to build systems that promote positive habits for each. 

For each of the 8 pillars I am looking to have a 12 month progression. What do I want each to look like this time next year? What I want to look at now is how I will implement these to grow habits. How can I manage these goals when I can’t be arsed? 

Morning routine

Routine is an important step in the right direction towards mental well being. The NHS states it can bring a sense of control, structure and predictability to your day, can reduce stress and can help you feel more grounded. By taking away the constant decision making we make our day so much easier without a cold shower in sight.

My morning routine will be as follows: 

• Wake up – 6 AM
• Exercise – 6 AM
• Breakfast – 6:30 AM
• Shower – 7 AM
• Leave for work – 7:30 AM

The idea of rise and grind is terrifying for some, however, there are several benefits to working out in the morning. BodyBuilding.com states several such as being less likely to skip your workout, have more focus the rest of the day, leaving time for other priorities and improving your mood. Breakfast can help me to reach my nutrition goals. The NHS advises that after a night of sleep without food, breakfast can give you the energy your body and brain need. With this routine we hit 2 of the 8 pillars and can be implemented daily so it will become habitual. 

Evening routine

While it is important to start our day correctly, ending our day correctly can have a significant impact on our health too. I can dedicate more time to other aspects of the pillars for mental well being we have discussed. 

My evening routine will be as follows: 

• Worry time – 6 PM
• Dinner – 6:30 PM
• Creativity/Learning – 7 PM
• Relax – 9 PM
• Sleep – 10 PM

During my research I came across The Mind Plan. This is a simple quiz set by the NHS where they can give you useful tips to help support your mental health. One of the Tips they advised was to have “worry time”. This is dedicated time to look at the things that are worrying you in a constructive way. Rather than worrying all day, use this time to find positive solutions to your worries. Having this dedicated time can keep you more present throughout the day and help manage your stress. Having time to relax will help to build your sleep habits as it will help you to feel calm. You can also use this time for breathing exercises. 

You may be thinking I have not made any time for connection. This is where I will use my dinner time to connect with my family and friends. The FMI Foundation states regular family meals are also associated with lower rates of depression, anxiety, substance abuse, eating disorders, tobacco use, early teenage pregnancy, and higher rates of resilience and higher self-esteem. 

Meal Prep

One thing that I have found difficult in the past is finding the effort to cook. After a busy day at work The last thing I want to be doing is cooking up some healthy meals. To concur this I have decided to start doing weekly meal preps. By bulk cooking I can ensure I am having a healthy balanced diet. When I do feel like I can’t be arsed, the path of least resistance isn’t opening the Just Eat app. It is sticking one of my pre-made meals in the microwave. It also saves time of having to clean as much as I have very few dishes to wash. 

Tracking

I will be tracking my nutrition, sleep and fitness through the Samsung health app. I have found this to be useful as with the Samsung watch it can automatically track my sleep and exercise. It is really easy to input my meals to track how my nutrition looks. With this I can build a picture of my performance to share through this blog for the sake of accountability. 

These systems do give me a solid routine. Each a step to reach my goals of maintaining and improving my mental health. Within each I need to ensure I am taking small steps to reach the goals I have. As much as this can work, if I was to just go mad, it can have the opposite effect of what I am aiming for. You have to learn to walk before you can run, right? That is why I am looking at a 12 month progression. Starting small now so I can win big in the future. 

Equally to this I have to recognise that failure is going to be part of the process. Some days these routines will not work as life is, well, just life. Sometimes it’s a cunt. Some days I won’t want to get up and workout. That is fine. Being consistent is not about doing it every day but about doing it more than not. I will fail and then I will fail again and again but if I keep trying I will end up in a much better place than I was before. 

I do appreciate that my systems does not work for everyone. I do not believe this to be a one size fits all system. What I do believe, however, is that systems similar to this, where we have a goal, steps to reach it and a routine can really help us when trying to achieve anything. This will be a massive support in improving our mental health. 

While I am trying to learn more by exploring my own mental health I am no expert. I have tried to ensure all the information is correct and linked to all my sources. If you do feel you need further support, please look at the following resources:

StepChange
StepChange provides help and information for people dealing with a range of debt problems. Freephone (including from mobiles) 0800 138 1111.

Samaritans
Samaritans offer emotional support 24 hours a day – in full confidence. Call 116 123 or email jo@samaritans.org .

Every Mind Matters
The Mental Health Foundation supported the development of the Every Mind Matters stress resource, which offers advice on how to cope with stress. 

The Campaign Against Living Miserably (CALM)
You can talk to CALM about whatever you’re going through. Call the CALM helpline on 0800 58 58 58 or use their webchat. Both are open from 5 pm to midnight every day.

Citizens Advice
Citizens Advice provides free, independent and confidential advice for a range of problems, as well as information on your rights and responsibilities.

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