As a mental health practitioner, I see people from all walks of life struggling with a wide variety of issues. But the most common one? Anxiety. It affects people more than we realize—and often, they seek help only when it becomes overwhelming.
One emotion I see over and over again in those battling anxiety is feeling overwhelmed. Life can pile on the pressure: work, kids, deadlines, finances, relationships, your health… and for many, it feels like the weight of it all is theirs to carry alone.
So what do you do when it all feels like too much?
The answer is simple, but not always easy:
You create a routine.
And to stick with that routine, you’ll need two key things: self-discipline and consistency.
Struggling with Consistency is a common problem
Let’s be honest, staying consistent isn’t easy. I’ll be the first to admit that I struggle with it. We’re human, we get distracted, we want to rest, scroll, or do anything other than the “hard stuff.” I’m great with giving myself an excuse not to do my exercise routine for the day. “I had a long day at work , I deserve a break”.
But here’s the truth: most successful people didn’t get where they are by being slackers. They’ll tell you their biggest secret wasn’t talent, it was discipline and consistency.
“Discipline is the bridge between goals and accomplishment.”
Jim Rohn
Why Consistency Matters for Mental Health
Your mental health doesn’t thrive on chaos, it thrives on stability. According to the American Psychological Association, people who practice consistent routines experience lower levels of anxiety and depression compared to those with unstructured daily habits.
Consistency creates a sense of control and predictability, which can help ease the feeling of being overwhelmed. Over time, it helps build trust in yourself—that you can show up, even when life gets messy.
“Success doesn’t come from what you do occasionally, it comes from what you do consistently.”
Marie Forleo
So How Do You Stay Disciplined?
Start by remembering your why.
Why are you doing this? Is it for your mental or physical health? Your children? Your financial freedom? Your healing? Your peace? And if you have big goals, ask yourself:
“What if I’m the only thing standing in my way?”
Yes, you may need resources, But if you don’t take the first step to find those resources, your goals stay stuck as daydreams.
“Motivation gets you going, but discipline keeps you growing.”
John C. Maxwell
5 Habits to Help You Build Consistency and Self-Discipline
1. Start Small—but Start Daily
It’s easy to dream big, but lasting change begins with small steps. You don’t need to overhaul your entire life overnight. Start with something manageable—5 minutes of stretching, 10 minutes of journaling, or simply waking up at the same time each day. These small wins create a sense of accomplishment and begin to shift your identity into someone who shows up.
When you consistently show up for yourself in small ways, it becomes easier to tackle the bigger things later
According to research from University College London, it takes an average of 66 days to form a new habit. The key? Repetition, not perfection.
Ideas: Guided journal, habit tracker, daily planner
2. Anchor Your New Habit to an Existing Routine
One of the best ways to build a new habit is to attach it to something you already do. This is called “habit stacking.” For example, if you already drink coffee every morning, use that time to write in a gratitude journal or listen to a 3-minute meditation. If you walk the dog, add in affirmations or a mental check-in during your stroll.
The easier it is to remember, the more likely you are to keep doing it. Your routine doesn’t have to be rigid, just reliable.
3. Celebrate Progress, Not Perfection
Perfection is a trap that stops so many people from moving forward. Progress is messy, and that’s okay. What matters is that you keep showing up, even on the days when it doesn’t feel perfect. Did you journal 3 out of 7 days? That’s 3 days you didn’t give up. Clap for that!
Progress builds momentum, and momentum builds motivation. When you focus on effort over outcome, you stay encouraged and that’s what keeps you consistent.
Ideas: Gratitude journal
4. Eliminate Decision Fatigue
When we’re tired or overwhelmed, making even simple choices can feel exhausting and that’s often when consistency slips. To stay disciplined, remove as many daily decisions as you can. Pick your outfits ahead of time, prep meals on Sundays, or automate your to-dos with reminders.
The fewer decisions you have to make, the more energy you’ll have to stick with your goals. According to the Journal of Personality and Social Psychology, we make about 35,000 decisions per day. Reducing decision fatigue helps protect your energy and focus. Preparation isn’t about control, it’s about freedom from chaos.
Idea: Meal planner, digital checklist app, habit tracking board
5. Find Accountability (Even if it’s Just You)
We’re more likely to stick to our commitments when we know someone is checking in. That someone can be a friend, a coach, or even your future self. Use visual tools like calendars, journals, or sticky notes to track your progress. Speak your goals out loud or write them somewhere visible.
And most importantly, hold yourself accountable with grace, not guilt. A study from Dominican University found that people who write down their goals and share progress are 42% more likely to achieve them. You don’t need pressure, you need partnership with yourself.
Idea: Accountability journal, dry-erase wall calendar, daily motivational cards
Final Thoughts
Mental health isn’t just about therapy sessions or taking a break when things get overwhelming, it’s about the small, consistent actions we take every day to support our well-being. It’s in the routines we create, the boundaries we hold, and the promises we keep to ourselves even when no one is watching.
Self-discipline isn’t about being rigid or living a joyless life. Self discipline is about making intentional choices that align with your values and your goals. It’s choosing long-term peace over short-term comfort. And consistency? That’s where the real magic happens. Because showing up again and again, especially when it’s hard, is how we build strength, resilience, and confidence.
You don’t have to be perfect. You don’t have to get it all right every day. You just have to keep showing up for your mind, your body, your healing, and your future. Even if you’re only at 40% capacity some days, give that 40%. That effort adds up. That effort counts.
You are capable of change, you are capable of growth and you are worthy of the discipline it takes to build a life that feels balanced and fulfilling. One small, consistent step at a time. Lets Go!
