10 Daily Habits to Boost Your Mental Well-being

Starting your day with a positive routine can make all the difference in how you feel and function. Whether it’s taking a few minutes to a physical activity while enjooying a cup of tea, or simply expressing gratitude, these small actions can have a big impact on your mental well-being. Taking care of your mental health is just as important as taking care of your physical health.

Here are ten easy but strong methods to improve your mental health, which you can include in your daily schedule

Morning Rituals

Starting your day with a positive and intentional morning ritual can set the tone for the rest of your day and significantly impact your mental well-being. A morning ritual is a series of activities or habits that you perform consistently each morning to promote a sense of calm, focus, and purpose. Commence your day with purpose by including morning healthier habits that establish a good atmosphere for the upcoming hours. It could be showing thankfulness, doing mindfulness activities, or merely taking pleasure in a tranquil cup of tea; setting time to find your center can improve how you feel overall throughout the day.

Steps to create a morning ritual:

• Wake up at a consistent time each day, preferably early in the morning.
• Avoid checking your phone or emails immediately upon waking up.
• Engage in a brief stretching or yoga session to awaken your body and mind.
• Practice gratitude by reflecting on things you’re thankful for or writing them down in a journal.
• Set intentions or goals for the day ahead.
• Engage in a short meditation or deep breathing exercise to clear your mind and reduce stress.
• Enjoy a nutritious breakfast to fuel your body and brain for the day.

Research has shown that regular morning rituals can reduce stress, increase productivity, and improve overall mental health. A study published in the Journal of Positive Psychology found that people who engage in a consistent morning routine report higher levels of positive affect and life satisfaction (Croft et al., 2019). Another study published in the Journal of Applied Social Psychology revealed that setting daily intentions can lead to increased goal progress and enhanced well-being (Bardi & Schwartz, 2003).

Real life example:

Sarah starts her day at 6:30 am every morning. She begins by stretching for 10 minutes, followed by writing down three things she’s grateful for in her journal. She then sets her intentions for the day and spends 10 minutes meditating. Finally, she prepares a healthyline breakfast consisting of oatmeal, berries, and green tea.

Physical Activity

Engaging in regular physical activity is crucial for maintaining good mental health. Exercise has been shown to reduce symptoms of depression, anxiety, and stress while improving mood, self-esteem, and cognitive function. Physical activity releases endorphins, which are natural mood boosters. It also helps to reduce levels of stress hormones like cortisol. Regular exercise can improve sleep quality, increase energy levels, and enhance overall brain function.

Quick at-home activities:

• Bodyweight exercises: Squats, push-ups, lunges, and planks are simple exercises that can be done without any equipment.
• Yoga: Practicing yoga can help reduce stress, improve flexibility, and promote relaxation. Many yoga routines can be found online for free.
• Dancing: Put on some music and dance around your living room. Dancing is a fun way to get your heart rate up and boost your mood.
• Stair climbing: If you have a staircase at home, climbing stairs is an excellent way to get in some cardio exercise.

Numerous studies have demonstrated the mental health benefits of regular physical activity. A meta-analysis published in the Journal of Psychiatric Research found that exercise is an effective treatment for depression, with effects comparable to antidepressant medication (Schuch et al., 2016). Another study published in the Journal of Anxiety Disorders showed that regular aerobic exercise can significantly reduce symptoms of anxiety (Jayakody et al., 2014).

Real life example:

Gary dedicates 30 minutes each day to physical activity. He alternates between bodyweight exercises and yoga routines that he finds on YouTube. On days when he’s feeling more energetic, he turns on his favorite music and dances around his apartment.

Healthy Eating

A balanced and nutritious diet is essential for maintaining good mental health. The food we eat provides the building blocks for our brain to function properly and can significantly impact our mood, energy levels, and cognitive performance.

• Plan your meals in advance and prepare healthy snacks for when hunger strikes.
• Read food labels carefully and choose products with minimal added sugars and unhealthy fats.
• Use herbs and spices to add flavor to your meals instead of relying on salt or sugar.
• Practice mindful eating by paying attention to hunger cues and eating slowly.
• Incorporate a variety of colorful fruits and vegetables into your diet.

Examples of healthy vs. unhealthy foods:

Healthy Foods	Unhealthy Foods
Fresh fruits and vegetables	Processed snacks (chips, cookies)
Whole grains (quinoa, brown rice)	Refined grains (white bread, pasta)
Lean proteins (chicken, fish, tofu)	Fried foods
Nuts and seeds	Sugary drinks (soda, energy drinks)
Healthy fats (avocado, olive oil)	High-fat meats (bacon, sausage)

Real life example:

Emily makes a conscious effort to eat a balanced diet. She starts her day with a smoothie made with spinach, berries, and almond milk. For lunch, she enjoys a salad with grilled chicken, quinoa, and mixed vegetables. She snacks on fresh fruit and a handful of almonds in the afternoon. At dinner, she prepares baked salmon with roasted sweet potatoes and steamed broccoli.

Research has consistently shown the link between nutrition and mental health. A study published in the journal PLoS ONE found that a Mediterranean-style diet, rich in fruits, vegetables, whole grains, and healthy fats, was associated with a lower risk of depression (Lassale et al., 2018). Another study published in the journal Nutrients revealed that a diet high in processed foods and added sugars was linked to increased symptoms of depression and status anxiety (Silveira et al., 2020).

Eating a diet rich in whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, can provide the necessary nutrients for optimal brain function. Proper nutrition can also help reduce inflammation in the body, which has been linked to various mental health disorders.

Hydration

Staying properly hydrated is essential for both physical and mental well-being. The human brain is composed of approximately 75% water, and even mild dehydration can lead to decreased cognitive function, mood disturbances, and fatigue.

Drinking enough water throughout the day helps maintain optimal brain function, as well as support the body’s natural detoxification processes. Proper hydration can also improve concentration, memory, and overall mental clarity.

Practical ways to stay hydrated:

• Carry a reusable water bottle with you throughout the day and refill it regularly.
• Set reminders on your phone or use a hydration app to prompt you to drink water.
• Incorporate water-rich foods into your diet, such as cucumbers, watermelon, and zucchini.
• Flavor your water with fresh fruit, herbs, or a splash of lemon juice to make it more appealing.
• Gradually increase your water intake over time to allow your body to adapt.

A study published in the Journal of Nutrition found that mild dehydration (a loss of 1-2% of body weight) can lead to significant decreases in mood, concentration, and mental performance (Ganio et al., 2011). Another study published in the journal PLOS ONE showed that increasing water intake can improve cognitive function and mood, particularly in individuals who typically consume low amounts of water (Pross et al., 2013).

Real life example:

John keeps a 32-ounce water bottle at his desk and aims to refill it at least twice during his workday. He also sets a reminder on his phone to drink a glass of water first thing in the morning and before each meal.

Mindful Breaks

Taking regular mindful breaks throughout the day can help reduce stress, improve focus, and promote a sense of calm and well-being. Mindful breaks involve stepping away from work or daily tasks to engage in short, mindfulness-based activities. Mindful breaks provide an opportunity to recharge, refocus, and manage stress in a healthy way. By incorporating mindful moments into your daily routine, you can cultivate a greater sense of presence, reduce anxiety, and improve overall mental well-being.

Examples of mindful break activities:

• Deep breathing exercises: Take a few minutes to focus on your breath, inhaling deeply through your nose and exhaling slowly through your mouth.
• Mindful stretching: Stand up and perform a few gentle stretches, focusing on the sensations in your body as you move.
• Sensory observation: Take a moment to observe your surroundings using your five senses. Notice the sights, sounds, smells, textures, and tastes around you.
• Gratitude practice: Reflect on three things you are grateful for in the present moment.

Real life example:

During her lunch break, Sophie takes a 10-minute mindful break. She finds a quiet spot outside, closes her eyes, and focuses on her breathing for a few minutes. She then takes a short walk, paying attention to the sights and sounds around her, before returning to work feeling refreshed and centered.

Try taking short breaks during the day when you can unplug from screens and be mindful. This might involve a brief meditation, deep breathing exercises or just paying attention to what is happening around you. These moments of pause can aid in stress reduction and enhancing concentration.

Research has shown that regular mindfulness practice can significantly reduce stress and improve mental health. A meta-analysis published in the Journal of Happiness Studies found that mindfulness-based interventions are effective in reducing symptoms of anxiety and depression (Hofmann et al., 2010). Another study published in the journal Frontiers in Human Neuroscience demonstrated that even brief mindfulness training can lead to improvements in attention and self-regulation (Tang et al., 2007).

Quality Sleep

Give importance to sleep as a main aspect of good mental health. Try to get seven to nine hours of good sleep every night, making a routine before bedtime that aids in relaxing and peaceful slumber. Reduce using screens before sleep, establish a pleasant sleeping setting and set up regular times for sleeping to help your body follow its own patterns. During sleep, the brain processes and consolidates information, forms new neural connections, and clears out toxins that accumulate during wakefulness. Adequate sleep is essential for memory consolidation, learning, and emotional stability.

Practical ways to get quality sleep:

1. Establish a consistent sleep schedule:
   • Set a fixed bedtime and wake time, aiming for 7-9 hours of sleep per night.
   • Stick to this schedule, even on weekends, to regulate your body’s internal clock.
   • Avoid sleeping in or napping for more than 20 minutes during the day to maintain a consistent sleep-wake cycle.
   • Gradually adjust your sleep schedule by 15-minute increments if needed until you reach your desired bedtime and wake time.
2. Create a relaxing bedtime routine:
   • Set aside 30-60 minutes before bed for a relaxing bedtime routine.
   • Take a warm bath or shower to help your body relax and prepare for sleep.
   • Engage in calming activities, such as reading a book, listening to soothing music, or practicing gentle stretching or yoga direct.
   • Avoid stimulating activities, such as watching exciting TV shows or working on your computer, during this time.
   • Perform your bedtime routine consistently each night to signal to your body that it’s time to sleep.
3. Optimize your sleep environment:
   • Ensure your bedroom is quiet, dark, and cool (around 60-67°F or 15-19°C).
   • Use comfortable, supportive bedding and pillows.
   • Consider using blackout curtains, eye masks, or earplugs to block out light and noise.
   • Remove electronic devices, such as TVs, computers, and smartphones, from your bedroom to minimize distractions and exposure to stimulating blue light.
   • Create a clutter-free and relaxing atmosphere in your bedroom, using calming colors and decorations.
4. Manage stress and practice relaxation techniques:
   • Incorporate stress-reducing activities into your daily routine, such as meditation, deep breathing exercises, or progressive muscle relaxation.
   • Set aside time during the day to address any worries or concerns, rather than dwelling on them at night.
   • Write down your thoughts and tasks for the next day before bed to help clear your mind.
   • Practice gratitude by focusing on positive experiences and emotions from your day.
   • Consider seeking support from a therapist or counselor if stress and anxiety are significantly impacting your sleep.
5. Adopt healthy lifestyle habits:
   • Engage in regular physical activity, aiming for at least 30 minutes of moderate exercise most days of the week.
   • Avoid exercising too close to bedtime, as it may be stimulating and make it harder to fall asleep.
   • Limit caffeine intake, especially in the afternoon and evening, as it can interfere with sleep.
   • Avoid alcohol and large meals close to bedtime, as they can disrupt sleep quality.
   • Maintain a balanced, nutritious diet that includes sleep-promoting foods, such as cherries, kiwis, and nuts.
   • Expose yourself to natural daylight during the day to help regulate your body’s circadian rhythm.

Research has consistently shown that sleep disturbances are linked to various mental health conditions, including depression, anxiety disorders, bipolar disorder, post-traumatic stress disorder (PTSD), and schizophrenia. Sleep problems can contribute to the development of these conditions, and vice versa. For example, sleep anxiety and insomnia are common symptoms of anxiety disorders, and sleep disturbances can trigger manic episodes and worsen symptoms in individuals with bipolar disorder. A study published in the Journal of Health Psychology found that engaging in leisure activities can significantly reduce stress and improve overall well-being (Newman et al., 2014). Another study published in the journal BMC Complementary and Alternative Medicine demonstrated that relaxation techniques, such as deep breathing and progressive muscle relaxation, can effectively reduce symptoms of anxiety and depression (Manzoni et al., 2008).

By implementing these practical strategies and making them a consistent part of your daily routine, you can significantly improve the quality and duration of your sleep. Remember, it may take some time for your body to adjust to new sleep habits, so be patient and persistent in your efforts. If sleep problems persist despite these lifestyle changes, consult with a healthcare professional to rule out any underlying sleep disorders.

Real life example:

To improve her sleep quality, Rachel establishes a bedtime routine. She aims to go to bed at the same time each night and wakes up at the same time each morning. An hour before bed, she turns off her electronic devices, takes a warm shower, and reads a few pages of a novel. She also makes sure her bedroom is cool, dark, and quiet, using blackout curtains and a white noise machine to create an optimal sleep environment.

Self-care Practices

Engaging in regular self-care practices is essential for maintaining good mental health. Self-care involves intentionally taking time to engage in activities that promote physical, emotional, and mental well-being. Remember, taking care of yourself is not selfish but necessary for keeping equilibrium and filling up your mental and emotional energy stores. Therapy is a great way to keep your mental well being in check. Online therapy platforms offer convenient and accessible options for receiving guidance and support.

Some Examples of self-care practices:

• Draw Your Emotions: Take a few minutes to draw how you’re feeling. Use colors, shapes, and patterns to represent your emotions.
• Write a 6-Word Memoir: Write a six-word sentence that sums up your life story. Reflect on how far you’ve come and how much you’ve grown.
• Take a One-Minute Breathing Break: Stop what you’re doing and focus on your breath for one minute. Inhale deeply, hold, and exhale slowly.
• Practice “Chair Yoga”: Do some simple stretches while sitting in a chair. Roll your shoulders, stretch your neck, and do some wrist circles life.
• Make a “Self-Care Sandwich”: Write down three things you’re grateful for, three things you’re proud of, and three things you’re looking forward to on sticky notes. Put them together like a sandwich and reflect on the good things in your life.
• Take a “Sound Bath”: Listen to calming sounds like rain, ocean waves, or nature sounds for a few minutes. Let the sounds wash over you and calm your mind.
• Do a “Digital Declutter”: Take a few minutes to delete unnecessary apps, emails, or social media accounts. Free up space and reduce digital stress!

Here are some additional self-care practices that may be less common:

• Digital Detox
  • Set aside time each day to disconnect from devices and social media.
  • Take a break from the constant stream of information and notifications.
  • Use this time to relax, read, or engage in offline activities.
• Sensory Exploration
  • Take a few minutes each day to engage your senses.
  • Notice the sights, sounds, smells, tastes, and textures around you.
  • Pay attention to the small pleasures in life, like the sound of birds chirping or the smell of freshly brewed coffee.
• Movement Expression
  • Engage in physical movement that brings you joy, such as dancing, stretching, or yoga.
  • Let go of self-judgment and allow yourself to express freely.
  • Movement can help release endorphins and boost mood.
• Self-Compassionate Letter Writing
  • Write a letter to yourself from the perspective of a compassionate friend.
  • Offer understanding, support, and kindness.
  • Remind yourself that everyone makes mistakes and that you are doing the best you can.
• Forgiveness Practice
  • Reflect on relationships or experiences that may be causing you pain or resentment.
  • Practice forgiveness, not for others’ sake, but for your own.
  • Let go of grudges and work towards healing and moving forward.
• Self-Care Sundays
  • Designate one day a week for self-care and relaxation.
  • Take a break from responsibilities and prioritize your own needs.
  • Engage in activities that nourish your mind, body, and soul.
• Moon Cycle Connection
  • Tune into the lunar cycle and its effects on your energy and emotions.
  • Pay attention to the new moon and full moon phases and how they impact you.
  • Use this awareness to plan self-care activities and rituals that align with the moon’s cycles.

Remember, self-care is a personal and individual experience. Experiment with different practices to find what works best for you!

Real life example:

As part of his self-care routine, Mark sets aside time each weekend to engage in his favorite hobbies. On Saturdays, he spends a few hours working on his garden, planting new flowers, and tending to his vegetables. On Sundays, he meets up with friends for a leisurely hike in a nearby nature reserve. Throughout the week, he also makes time for daily meditation practice and enjoys taking a relaxing bath in the evenings.

Research has consistently shown the benefits of self-care practices for mental health. A study published in the Journal of Health Psychology found that engaging in leisure activities can significantly reduce stress and improve overall well-being (Newman et al., 2014). Another study published in the journal BMC Complementary and Alternative Medicine demonstrated that relaxation techniques, such as deep breathing and progressive muscle relaxation, can effectively reduce symptoms of anxiety and depression (Manzoni et al., 2008).

Reflective Practices

Engaging in reflective practices is a powerful way to cultivate self-awareness, gain insights, and promote personal growth. By taking time to reflect on your thoughts, feelings, and experiences, you can develop a deeper understanding of yourself and make meaningful changes in your life.

Engaging in reflective practices is a powerful way to cultivate self-awareness, gain insights, and promote personal growth. By taking time to reflect on your thoughts, feelings, and experiences, you can develop a deeper understanding of yourself and make meaningful changes in your life.

Importance of reflective practices: Regular reflection allows you to process your experiences, learn from challenges, and identify areas for growth and improvement. It can also help you to recognize patterns in your thoughts and behaviors, develop a stronger sense of self, and make more intentional choices aligned with your values and goals.

Examples of reflective practices:

1. Journaling: Set aside time each day to write about your thoughts, feelings, and experiences. Use prompts or free-write to explore your inner world and gain clarity.
2. Mindfulness meditation: Practice observing your thoughts and feelings without judgment, focusing on the present moment, and cultivating a sense of calm and awareness.
3. Self-reflection questions: Ask yourself thought-provoking questions, such as “What are my strengths and weaknesses?” or “What do I value most in life?” to gain deeper insights into yourself.
4. Reflecting on feedback: Seek feedback from others and take time to reflect on their observations and suggestions for personal and professional growth.

Give yourself moments each day to think and look inside. Writing in a journal, doing activities that promote mindfulness, or just finding a calm time for self-examination can assist you in understanding your thoughts, emotions and actions. Utilize these instances of contemplation to develop self-awareness, recognize places where improvement is needed and honor your advancements.

Real life example:

Sarah incorporates reflective practices into her daily routine by setting aside 20 minutes each evening for journaling. She writes about her day, exploring her thoughts, feelings, and any challenges or successes she experienced. She also uses weekly self-reflection questions to gain insights into her personal growth and sets intentions for the week ahead.

Research has shown that reflective practices can have significant benefits for mental health and well-being. A study published in the Journal of Positive Psychology found that engaging in regular self-reflection can increase self-awareness, enhance decision-making skills, and promote personal growth (Sheldon & Lyubomirsky, 2006). Another study published in the journal Frontiers in Psychology demonstrated that mindfulness meditation can improve emotion regulation, decrease rumination, and enhance overall well-being (Chambers et al., 2009).

Social Connection

Maintaining strong social connections is essential for mental well-being. Humans are social beings, and having supportive relationships can provide a sense of belonging, reduce stress, and increase resilience in the face of challenges. Social connection can provide emotional support, reduce feelings of loneliness and isolation, and promote a sense of purpose and meaning in life. Engaging in positive social interactions can also boost mood, increase self-esteem, and foster a sense of community and belonging.

Ways to strengthen social connections:

1. Prioritize quality time with loved ones: Make time for regular, meaningful interactions with family and friends, whether through in-person visits, phone calls, or video chats.
2. Join a group or club: Pursue hobbies and interests by joining a group or club, such as a sports team, book club, or volunteer organization, to connect with like-minded individuals.
3. Attend social events: Participate in community events, workshops, or classes to meet new people and expand your social network.
4. Practice active listening: Show genuine interest in others by practicing active listening, asking questions, and offering support and empathy.
5. Volunteer: Engage in volunteer work to give back to your community, meet new people, and develop a sense of purpose and connection.

Real life example:

To strengthen his social connections, Thomas schedules weekly phone calls with his family and close friends. He also joins a local hiking group to meet new people who share his passion for the outdoors. Additionally, he volunteers at a local animal shelter once a month, where he connects with other volunteers and finds fulfillment in helping animals in need.

Numerous studies have demonstrated the importance of social connection for mental health. A meta-analysis published in the journal PLOS Medicine found that strong social relationships can significantly reduce the risk of depression, status anxiety, and other mental health issues (Santini et al., 2015). Another study published in the journal American Psychologist showed that social support can buffer against the negative effects of stress and promote resilience (Ozbay et al., 2007).

Creative Expression

Engaging in creative activities can be a powerful way to express emotions, reduce stress, and promote a sense of accomplishment and self-discovery. Creative expression allows you to tap into your imagination, explore new ideas, and find unique ways to communicate your thoughts and feelings.

By making a few simple changes to your daily routine, you can improve your mood, reduce stress, and increase your energy levels. From exercising regularly to practicing mindfulness, there are many ways to prioritize your mental well-being and live a happier, healthier life. Adding habits every day that take care of your mind can change how you handle problems and keep positive views.

Examples of creative activities:

1. Art-making: Engage in various art forms, such as painting, drawing, sculpting, or collage-making, to express yourself and explore your creativity.
2. Writing: Practice creative writing, such as journaling, poetry, short stories, or even starting a blog to express your thoughts and ideas.
3. Music: Learn to play an instrument, sing, or compose music as a way to express emotions and engage in a creative pursuit.
4. Dance: Participate in dance classes or freestyle dancing as a form of creative self-expression and physical activity.
5. Photography: Explore the world through a camera lens, capturing images that reflect your unique perspective and creativity.

Real life example:

As part of her self-care routine, Maryam sets aside time each week for creative activities. She attends a weekly pottery class, where she learns new techniques and creates unique pieces that reflect her artistic labels style. She also keeps a personal blog, where she shares her poetry and short stories, expressing her thoughts and emotions through the written word.

Science and studies: Research has consistently shown the mental health benefits of engaging in creative activities. A study published in the journal Art Therapy found that art-making can significantly reduce stress and improve mood (Sandmire et al., 2012). Another study published in the journal Frontiers in Psychology demonstrated that engaging in creative writing can lead to increased self-awareness, personal growth, and emotional well-being (King et al., 2013).

Take part in creative missions that give joy and satisfaction. Write, paint, play music or take care of plants. Talking out your feelings through creativity may be a method for stress release and emotion handling. You can let yourself try various methods of expressing art and appreciate the experience without any criticism.