Mindfulness doesn’t have to mean hour-long meditations or expensive retreats. Sometimes, it’s as simple as taking a deep breath while feeding your dog. In this article, I share my journey of discovering small habits that helped me feel more in control, plus how I fixed my relationship with social media to stop the endless doom scrolling.
Yes, the world feels like it’s on fire—sometimes literally. Yes, it’s important to care about that. It proves that you’re still a human being with empathy. Yes, it’s important to stay informed even when the news is negative. But you can’t live there if you want to protect your mental health.
That’s what I had to learn the hard way.
What Wasn’t Working for Me
A few years ago, I was drowning in emotional and physical stress. I tried all the things—mindfulness, yoga, acupuncture, journaling, long walks outside—you name it. Nothing helped. At least, not in a way that felt sustainable.
But lately, something has changed. And it all started with a goofy little app.
The Bird App That Changed Everything
I stumbled across Finch, an app where you help a virtual bird grow by completing simple tasks. It’s designed to encourage small, daily habits. Each time you complete a task, your little bird gets stronger.
For some people, that’s motivation enough. But what really hooked me? The tiny ding when I checked off a task.
Yes, it’s silly. Yes, it works (for me).
So, I started adding super simple tasks—things that took less than a minute:
- Stretching
- Taking a few slow, deep breaths
- A quick mindfulness exercise like the 5-4-3-2-1 grounding technique (see 5 things, hear 4 things, touch 3 things, smell 2 things, taste 1 thing)
And instead of randomly hoping I’d remember to check the app for tasks, or set reminders all day (that I ignore), I tied them to something I already did three times a day.
The Magic of Habit Stacking
The real magic happened when I connected these small habits to something I was already doing—feeding my dog.
Three times a day, my dog eats. Three times a day, I take a few deep breaths, stretch, and center myself. Three times a day, I get to go to the app and hear the dings for the completed tasks.
The second piece of magic? Three times a day was enough to keep wellness top of mind. It wasn’t a one-time thing in the morning that I forgot about by noon. It kept me in a rhythm of calm. And over time, that made a big difference.
You can do the same. Pick a small thing you want to incorporate into your life and attach it to something you already do daily like eating, brushing your teeth, or using the restroom.
The Social Media Trap
Another big change? Finally tackling my relationship with social media.
I didn’t quit completely, but I did two things that made a world of difference:
- Reorganized my feeds
- Reduced the time I spent scrolling
Reorganizing My Social Media Feeds
Most platforms allow you to create lists or prioritize certain accounts. So, I actually took the time to do it.
Now, my main feed includes:
- People I actually know
- A handful of public figures and organizations I truly care about
- Just a few quality news sources (instead of following dozens which means you see the same awful news story dozens of times)
It reminds me of something from 9/11—when TV stations kept replaying footage of the planes hitting the towers, some kids thought it was happening over and over again. Today’s news cycle does the same thing to adults. The same tragic headlines, repeated a dozen different ways, can make it feel like like new/bad news all day long.
By curating my feed, I still stay informed, but I don’t get stuck in the chaos – as least not as much.
Reducing My Time on Social Media
There’s no magic trick for this one. You just have to commit to spending less time there, and do it.
I started by moving my phone across the room at night so I wouldn’t mindlessly scroll before bed or right after waking up. When I do check social media, I stick to my curated list most of the time, then log off before the algorithm pulls me into the void.
These are simple changes. You’ve probably heard them before. The difference? Actually doing them.
Small Steps to Try Today
If you want to feel less overwhelmed, try one of these:
Pick one tiny wellness habit (like a few deep breaths) and tie it to something you already do daily. Curate your social media feed—prioritize people and sources that actually add value. Reduce doom scrolling by setting boundaries—move your phone, set a timer, or check only at certain times.
None of these will fix everything overnight. But over time? They can shift your entire mindset.
Your mental health matters. And sometimes, the smallest steps lead to the biggest changes.
FAQs
What are the easiest mindfulness exercises for beginners?
Simple deep breathing, body scans, and 5-4-3-2-1 grounding exercises are great starting points.
What is habit stacking and how does it work?
Habit stacking means adding a new habit to something you already do daily, making it easier to remember and repeat.
How can I stop doomscrolling on social media?
Try setting a time limit, curating your feed, or physically moving your phone away at night.
Can mindfulness help with anxiety?
Yes! Regular mindfulness practices have been shown to reduce stress and anxiety over time.
What are the best mindfulness apps?
Apps like Finch, Headspace, Calm, and Insight Timer offer guided mindfulness exercises for all levels.
How long does it take for mindfulness to make a difference?
Even just a few minutes a day can have an impact! Many people notice benefits within a few weeks of regular practice.
What’s the best time of day to practice mindfulness?
Anytime that works for you! Morning mindfulness can set a positive tone, while evening mindfulness can help with sleep. Habit stacking it with daily routines can make it easier to remember.
Can mindfulness help with sleep problems?
Yes! Mindfulness techniques like deep breathing, body scans, and guided meditations can calm the mind and improve sleep quality.
How can I practice mindfulness if I have a busy schedule?
Start with micro-mindfulness—just 30 seconds of deep breathing, focusing on your senses, or stretching throughout the day. Even mindful moments count!
What are some signs that I need to take a mindfulness break?
If you feel constantly overwhelmed, easily irritated, or physically tense, it might be time to pause and reset with a short mindfulness practice.
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Stop the Scroll: How to Reclaim Your Peace in a Chaotic World
We’ve all been there. Stuck in a loop of bad news, scrolling and scrolling, even though we know it’s not doing our mental health any favors. It’s called doomscrolling—and it’s easy to get caught up in it. But here’s the good news: you have the power to break free. The first step? Recognize that you can control how much negativity you let into your mind.
Right Now
Take a deep breath
Hold it for 5 seconds
Slowly exhale
Repeat 5 times
Make the World a Better Place
Support an artist, musician, or writer by sharing their work. #JoyfulLiving #BrightenSomeone’sDay 
Can a Few Minutes of Mindfulness Really Make a Difference?
www.pathofmore.com
Discover how small mindfulness habits, habit stacking, and social media tweaks can reduce stress and improve mental health. Simple, practical, and effective strategies you can start today!
"Taking small, consistent steps each day can lead to significant transformations over time. This approach is rooted in the idea that progress is often a gradual journey rather than a rapid leap. For instance, committing to a daily habit, such as reading for 20 minutes or walking for 15 minutes, can accumulate into substantial improvements in knowledge and health. Studies have shown that indi
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