For anyone living with depression, even the smallest daily actions can feel impossible. But routines—done consistently—can create a foundation for stability, confidence, and healing.

In this episode, mental health advocate Paul Marlow shares how building intentional morning and evening routines helped him recover from two of the darkest years of his life. From improving sleep to reframing therapy, fitness, and nutrition, Paul explains how small, repeatable habits became the building blocks of his recovery.

This conversation is both practical and hopeful, offering simple strategies you can use today to improve your mental health and take real steps toward depression recovery.

Link to Paul's website/resources: https://weareneveralone.co/

Primary Topics Covered:

Why routines can be transformative for mental health
Paul’s two-year battle with depression and how he found tools for healing
The connection between quality sleep and reduced depression symptoms
Building evening routines that improve rest and emotional balance
Creating morning routines that build confidence through “small wins”
The role of therapy and honesty in recovery
How fitness can reshape self-talk and reduce anxiety
The impact of nutrition on mood and resilience
Why setbacks are part of recovery—and how to push through them

Timestamps:

00:00 – Introduction and context for the episode
02:07 – Lessons from past guests on coping tools for depression
03:01 – Paul Marlow’s story: two years in a dark place
03:44 – The power of morning routines for mental health
04:34 – Why sleep plays a critical role in depression recovery
05:43 – Learning to track sleep and its effects on mood
07:00 – Building a healthy evening routine to prepare for rest
08:13 – Waking up rested for the first time in years
09:00 – Starting a morning routine one small step at a time
09:55 – Why avoiding your phone first thing matters
11:18 – Therapy as a cornerstone of recovery
13:06 – How honest conversations with therapists make progress possible
14:59 – Facing setbacks in therapy and persisting anyway
16:10 – Fitness routines as a confidence and resilience booster
17:36 – Exercise as practice for facing fear and anxiety
18:06 – Nutrition, food choices, and their effect on mental health
19:26 – How small wins and habit changes shift self-talk
20:26 – Redefining limits and discovering your strength
21:22 – Closing reflections on persistence, recovery, and hope

Explore mental health and addiction treatment options at recovery.com
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