10 Habits to Add Into Your Day-to-Day to Help with Your Mental Health
Mental health is just as important as physical health, and yet, it’s often the most overlooked aspect of our well-being. With the daily demands of life—work, family, social obligations, and everything in between—it can be easy to neglect the practices that promote mental wellness. However, by adopting a few intentional habits into your daily routine, you can improve your mood, reduce stress, and maintain a positive mindset.
Here are 10 simple habits that can help support your mental health and improve your overall well-being.
1. Start Your Day with Mindfulness
How you begin your day sets the tone for everything that follows. Instead of diving straight into your phone or jumping out of bed with a rush, take a moment for yourself.
Mindfulness—even for just 5 minutes—can help you cultivate a sense of calm and focus. Try deep breathing, meditation, or simply paying attention to your thoughts as you start your day. This small practice helps reduce stress, boosts emotional regulation, and sets a positive tone for the day ahead.
2. Move Your Body Regularly
Exercise has been scientifically proven to boost mental health by releasing endorphins, which are natural mood elevators. Incorporating movement into your day doesn't require hours at the gym. Simple activities like Reformer Pilates, Barre, yoga, or even walking for 30 minutes a day can significantly improve your mood, reduce anxiety, and enhance cognitive function.
You don’t have to commit to a long, rigorous workout to feel the benefits—just make sure to move daily, even if it's just stretching or walking around the block.
3. Practice Gratitude
Gratitude is one of the easiest ways to improve your overall perspective on life. When you focus on what you're thankful for, it shifts your mindset from scarcity and frustration to abundance and positivity.
Consider keeping a gratitude journal where you write down three things you're grateful for each day. This simple habit can help rewire your brain to focus on the positives, leading to improved mental clarity and a reduction in negative thoughts.
4. Stay Hydrated
It’s easy to overlook hydration, but drinking enough water is crucial for both physical and mental well-being. Dehydration can lead to fatigue, mood swings, and difficulty concentrating. Aim for at least 8 glasses of water a day, and if you're active, increase your intake accordingly. Proper hydration supports cognitive function, helps regulate your mood, and improves overall mental clarity.
5. Practice Mindful Eating
Eating mindfully isn’t just about nutrition—it’s also about developing a healthy relationship with food. Slow down during meals, savor each bite, and pay attention to how your body feels while eating. When you eat mindfully, you give yourself the time to truly enjoy your food, which can help combat stress and emotional eating.
Incorporating whole foods—fruits, vegetables, lean proteins, and healthy fats—can also support your mental well-being by providing the nutrients your brain needs to function at its best. Foods rich in omega-3 fatty acids, like salmon and flaxseeds, and magnesium, found in leafy greens, are especially beneficial for brain health.
6. Connect with Others
Human connection is a cornerstone of good mental health. Whether it's chatting with a friend over coffee, spending time with family, or joining a Pilates class, fostering relationships is essential for emotional well-being. Social interactions release oxytocin, often referred to as the “love hormone,” which can reduce feelings of anxiety and increase feelings of happiness.
If you're feeling lonely or isolated, consider reaching out to someone or joining a group that shares your interests, whether it's a fitness class or a local community event.
7. Limit Screen Time
Spending too much time on your phone, social media, or in front of a screen can be overwhelming and lead to feelings of anxiety, depression, and mental exhaustion. Set limits on your screen time and take regular breaks from technology.
Try creating a screen-free zone in your home, particularly in the evenings, to help you wind down and disconnect from the digital world. Use this time to read, meditate, or engage in other activities that bring you joy and relaxation.
8. Sleep Well
Sleep is absolutely crucial for mental health. Poor sleep can lead to irritability, stress, and difficulty managing emotions. Make sleep a priority by establishing a relaxing bedtime routine. Aim for 7-9 hours of sleep per night and try to go to bed and wake up at the same time each day.
To enhance sleep quality, consider engaging in relaxing activities before bed, such as a Pilates stretch routine or deep breathing exercises. Avoid heavy meals, caffeine, and screen time in the hour leading up to bedtime.
9. Engage in a Creative Activity
Engaging in a creative outlet like painting, writing, cooking, or crafting can be a therapeutic way to express emotions and relieve stress. Creativity allows you to be present in the moment, reducing anxiety and helping you process your feelings.
You don’t have to be a professional artist to enjoy the benefits of creative activities. Simply taking time to engage in something creative and fun can provide a significant boost to your mood and mental clarity.
10. Prioritize Self-Care
Self-care isn’t just about bubble baths and pampering—it's about nurturing your mind, body, and soul. It’s about setting boundaries, saying no when necessary, and creating time for yourself, even if it's just 10 minutes a day.
Self-care might include a relaxing walk, reading a book, scheduling a Pilates session with your favorite instructor, or engaging in holistic therapies like aromatherapy or mindfulness practices. Prioritizing yourself and your well-being is essential for maintaining mental health and feeling empowered in daily life.
Final Thoughts
Taking care of your mental health is a lifelong journey, and by incorporating even just a few of these habits into your daily routine, you can create a strong foundation for overall well-being. From mindfulness practices to physical activity and creative outlets, each of these habits contributes to a more balanced, focused, and positive mindset.
Remember, improving your mental health doesn’t happen overnight, but by consistently nurturing your mind and body, you can significantly improve your mood, resilience, and sense of peace. The goal is not perfection, but to make gradual, sustainable changes that support your mental well-being in a meaningful way. Start small, be kind to yourself, and enjoy the process!