10 Tiny Habits That Calmed My Chaos

Last June, I hit rock bottom. Between work deadlines, family stress, and a relentless news cycle, I found myself lying awake at 3 AM, Googling “how to stop overthinking.” That’s when I realized: I couldn’t control the chaos around me, but I could control how I responded to it. These 10 habits didn’t fix everything overnight, but they gave me small pockets of peace I desperately needed. If you’re feeling overwhelmed, maybe they’ll help you, too.

1. The Gratitude Trick That Actually Stuck

I’ve tried countless gratitude journals over the years. Most ended up in the trash after a week. But one rainy Monday, I scribbled this list:

• My 10-year-old blender (still works after I dropped it twice)
• The barista who remembered my coffee order
• That one coworker who always laughs at my terrible jokes

It felt absurd, but here’s the thing: focusing on life’s weird little joys made stressful days feel lighter. Now, I spend two minutes every morning jotting down whatever pops into my head — no pressure, just honesty.

2. How I Learned to Breathe Again (No Meditation Cushion Needed)

My therapist suggested box breathing. I rolled my eyes. “I don’t have time for this hippie stuff,” I thought. But during a panic attack in the office bathroom last month, I tried it:

• Inhale (4s): “I can handle this.”
• Hold (4s): “This feeling is temporary.”
• Exhale (4s): “I’ve survived worse.”

It’s not magical, but those 4-second pauses create space between me and my stress. Now I do it while waiting in line, stuck in traffic, or whenever my boss’s emails get too intense.

3. Becoming a Backyard Explorer

I live in a concrete jungle — no forests, no parks nearby. But last week, I sat on my fire escape for 10 minutes and noticed:

• A pigeon bullying a smaller bird
• Fading sunset colors on the building across the street
• The smell of someone’s dinner (garlic? stir-fry?)

Turns out, “nature” doesn’t require a hiking trail. Just stepping outside and paying attention works wonders for untangling my thoughts.

4. Breaking Up with My Phone (It’s Complicated)

Stats say we check our phones 58 times a day. I was probably hitting 100. Then I tried two rules:

• No phones in the bathroom (yes, really)
• Instagram only after 5 PM

The first three days were torture. But by day 7, I started noticing things again — like how my cat actually purrs when I’m not scrolling through TikTok.

5. My Weirdly Specific Night Routine

Forget bath salts and candles. My “wind-down” ritual looks like this:

1. 8:30 PM: Phone goes on airplane mode
2. 8:45 PM: Reheat forgotten coffee (don’t judge — it works)
3. 9:00 PM: Read a physical book (currently: a thriller where everyone dies)

Is it perfect? Nope. But sleeping through the night for the first time in months? Worth it.

6. The Email That Changed Everything

Last month, I replied to a colleague’s weekend request with:

“Hi Mark! I’d usually say yes, but I need to recharge this weekend. Let’s circle back Monday!”

Guess what? The world didn’t end. Mark didn’t quit. And I finally watched that Netflix show everyone’s been talking about.

7. My “Tech-Free Tuesdays” Experiment

Every Tuesday, from 6–9 PM:

• No TV
• No laptop
• Phone only for calls/texts

What do I do instead? Last week, I:

• Tried baking bread (burnt)
• Called my mom (she cried)
• Stared at the ceiling (surprisingly therapeutic)

It’s not easy, but those three hours feel like a mini-vacation from the digital noise.

8. The Notebook That Knows Too Much

I’ve filled three notebooks with:

• Work rants (“Why does this spreadsheet hate me?”)
• Midnight epiphanies (“I should learn Portuguese!”)
• Grocery lists (“Milk, eggs, existential dread”)

Writing them down doesn’t solve problems, but it stops my brain from replaying them like a broken record.

9. Dancing Like a Toddler (Seriously)

On stressful days, I blast 2000s pop and dance like no one’s watching — because honestly, no one is. My go-to moves:

• The “I forgot my coffee” stumble
• The “why is this meeting still going?” shoulder shimmy

It’s ridiculous. It’s embarrassing. And it works better than any meditation app.

10. Talking to Myself (And Other Taboos)

Last week, I caught myself muttering: “You idiot — why’d you say that?” after a awkward Zoom call. Then I paused and asked: “Would I say this to my best friend?”

Spoiler: No. So now, when I mess up, I literally talk to myself out loud:

“Okay, that sucked. But remember when you nailed the presentation last week? You’ll bounce back.”

It feels weird. It also feels kinder.

Conclusion: Embrace the Mess

These habits aren’t pretty. They involve burnt bread, awkward dances, and talking to pigeons. But in a world that glorifies “perfect” self-care routines, sometimes chaotic is exactly what we need.

Your Turn:

What’s one tiny habit you’ll try this week? Tell me in the comments — I need new ideas!