Just Start: Small Steps on the Journey of Mental Health

Have you ever felt like you're stuck at the starting line of your own life? Like you’ve got all these ideas, goals, and dreams... but instead of making progress, you're just thinking about making progress?

Yeah. Same.

Whether it’s trying to get back into a workout routine, finally starting that creative project, or tackling that mountain of laundry, sometimes the hardest part is just getting started. And when you live with anxiety or depression, starting can feel impossible.

But here’s what I’ve learned: mental health is a journey, not a destination. And every journey—every single one—begins with a single step.

Let’s talk about what that can actually look like.

When Mental Health Makes Starting Hard

For me, managing my mental health means I’m constantly making calculations:

• If I stay up too late, will I spiral into a depressive episode?

• If I take on this project, will I burn out again?

• If I have one cocktail, will it throw off my mood for the rest of the week?

It's like I'm trying to predict the future with every decision. And as someone who lives in her head (hello, fellow overthinkers 👋🏾), all that mental gymnastics often leaves me too exhausted to actually do the thing.

Sometimes, I'm stuck not because I’m lazy, but because I’m overwhelmed. That’s where these five strategies come in—real-life tools that help me stop overthinking and just start.

1. Take One Small Step

The next time your brain screams, “There’s too much to do!”—try shrinking the task. Don’t aim to clean your whole home. Just empty the dishwasher. Don’t commit to a full workout. Just put on your shoes.

Here’s what this looks like in my life:

• Working out? I put on my sneakers. That usually leads to grabbing my headphones… and then stepping outside.

• Cleaning? I empty the dishwasher. Somehow, that gets me clearing the counters and tidying up.

• Creative work? I set a timer for 5 minutes. That’s it. No pressure.

✨ Reframe: Every small step is progress. Healing isn’t linear—it’s about building momentum.

2. Dump Your Brain Out (Literally)

Ever feel like your brain has a hundred browser tabs open—and one is playing music but you can’t find it? Yeah, same.

That’s when I know I need to brain dump. I grab a piece of paper (or the Notes app on my phone) and write down everything I’m thinking about. No order, no judgment, just clearing the mental clutter.

✨ Reframe: Your brain is not a storage unit. Writing things down brings clarity and lowers anxiety.

3. Use the 5-Second Rule

Not the one where you eat food off the floor (though… no judgment). I’m talking about the countdown trick:
5, 4, 3, 2, 1—go.

Seriously. This works wonders when you’re stuck in “think mode.” I use it for everything—from tossing out scary leftovers to getting up from the couch after a Netflix marathon. Just count down and move.

✨ Reframe: Anxiety tells us to wait. Action reminds us we are capable.

4. Find an Accountability Buddy

Mental health isn’t a solo mission. We are social beings—and accountability works. Here are a few ways it’s shown up in my life:

• Working out with a friend or in a challenge (StepBet is my fave!)

• Sharing creative projects with a community for feedback

• Asking someone to check in: “Hey, remind me to sign up for that open mic night.”

✨ Reframe: You don’t have to do it alone. Support makes the journey easier.

5. Let Go of Perfection

Raise your hand if you’ve ever procrastinated starting something because you wanted it to be just right. 🙋🏾‍♀️

I’ve bought all the art books and supplies before even opening a sketchbook. I’ve delayed launching projects until I had the “perfect” setup. But you know what?

Done is better than perfect.

I remind myself of that every time I work on my quilt, every time I record a podcast, every time I hit “publish” even when something isn’t polished.

✨ Reframe: If you're not a surgeon or a pilot, you’re allowed to enjoy the process instead of obsessing over the outcome.

Let’s Recap: How to Just Start (Even When It’s Hard)

1. Take One Small Step – Shrink the task. Start tiny.

2. Brain Dump – Clear the mental tabs.

3. 5-Second Rule – Interrupt overthinking with action.

4. Accountability Buddy – Find someone to walk alongside you.

5. Let Go of Perfection – Progress over perfection, every time.

A Gentle Reminder for the Road

You’re not lazy. You’re not incapable. You’re just human—and mental health is hard sometimes. But you are so capable of taking the next step.

So… what’s one small step you can take today? Set a timer. Count to five. Send the text. Write the list. Empty the sink. Start wherever you are—with whatever you have.

This journey doesn’t need to be perfect. It just needs you to begin.

💌 Loved this post?

Rate the Therapy Thrift Shop Podcast, share it with a friend, and use the code PODCAST for $5 off my Etsy shop (because mental health deserves cute stickers). You can follow me on Instagram @therapythriftshop and let me know: what’s your favorite way to just start?

Until next time—
Stay well, be well, and start where you are. 💛