5 Habits for a More Regulated 2025
Episode 97: Spotify | Apple Podcasts | YouTube
View transcript on Buzzsprout
Each January, the pressure to overhaul your life can feel heavy. Big goals. Big resolutions. Big plans. But for most of us living with anxiety, depression, or burnout—that approach just doesn’t work.
In this episode, Amanda strips it back to five foundational habits that support mental health through the nervous system lens. These are the daily actions that create the baseline conditions for healing. Nothing fancy. Nothing extreme. Just clear, doable shifts you can start with today.
What We Cover in This Episode
- Why resolutions often fail (and what to focus on instead)
- The five foundational habits that support nervous system health
- Small shifts that actually support long-term change
- A new approach to habit-building inside the Regulated Living Membership (previous Rise Membership)
Why We Ditch Resolutions and Start With Regulation
Resolutions tend to fall apart within weeks, not because we lack willpower, but because our brains and nervous systems are wired for safety and efficiency. Big abrupt changes often feel threatening, especially when you’re already dysregulated. Instead of setting goals you can’t sustain, Amanda offers a new model: focus on micro shifts that support your nervous system first.
The Five Habits of More Regulated Living
1. Sleep
Sleep is the most impactful (and most under-prioritized) foundation of health. Amanda explains how poor sleep disrupts every system in the body and offers low-lift suggestions for improving your sleep hygiene—from light exposure to nighttime routines.
2. Movement
You don’t need a 60-minute workout to support your nervous system. Amanda encourages listeners to start with five-minute walks or movement breaks and gradually build from there. Regular movement helps complete stress cycles, boosts mood, and strengthens nervous system resilience.
3. Nutrition
Balanced blood sugar = more stable mood. Start with one shift: a high-protein breakfast. Amanda shares how this one habit can improve focus, energy, and emotional regulation, especially for those struggling with anxiety or depression.
4. Stress Management
You can’t eliminate all stress, but you can build better capacity for it. Amanda talks about the importance of learning how your nervous system works, completing stress cycles, and integrating daily regulation tools to prevent chronic overload.
5. Community
Healing doesn’t happen in isolation. Community connection is a biological need that supports safety, belonging, and co-regulation. Amanda names small ways to bring more meaningful connection into your life—whether or not you join the membership.
How We’re Doing It Differently Inside the Membership
In past years, Amanda’s membership explored 12 wellness habits in 12 months. But this year, they’re slowing it down and going deeper. Quarterly focus, guided implementation, and tangible support inside Regulated Living helps members truly integrate new habits without overwhelm.
Your nervous system sets the tone for your daily life. So instead of pushing harder in the name of productivity, start softer. Meet your biology where it is. Choose one small habit. Build from there. And know that regulated living isn’t about doing it all—it’s about doing what helps.
Three Tangible Takeaways
- Focus on the foundations. Sleep, movement, nutrition, stress management, and community are the pillars of a regulated nervous system.
- Start small. Tiny shifts are easier to stick with and less likely to overwhelm your system.
- Healing is relational. You don’t have to do this alone. Support and connection make a difference.
Looking for more personalized support?
- Book a FREE discovery call for RESTORE, our 1:1 anxiety & depression coaching program (HSA/FSA eligible & includes comprehensive bloodwork)
- Join me inside the Regulated Living Membership, a mental health membership and nervous system healing space (sliding scale pricing available)
- Join my Release Class – Monthly guided nervous system regulation class
- Order my book, Healing Through the Vagus Nerve today!
- Download free resources here
*Want me to talk about something specific on the podcast? Let me know HERE.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or qualified mental health provider with any questions you may have regarding a medical condition.
