10 Easy Habits to Boost Your Mental Health

By now, it’s obvious to most people that mental health is a key component of your overall physical health and wellbeing. What’s not as straightforward is how to improve mental health in light of so many different life situations and struggles. However, there are a number of tried-and-true tips that can improve your mood. All it takes is a bit of consistency and effort, and over time, these simple steps become healthy habits. Make room for a few of them in your routine and see what a difference it really makes.

“there’s no better way to relax and escape than sitting with a good book. It could be articles about a topic of interest, nonfiction or a saucy romance novel. Who cares? What matters is the “you” time and the mental stimulation of reading.”

1. Exercise 30 Minutes Daily

We know, we know. Everyone says to exercise, but they say it for a reason. Getting your body moving is a surefire way to release endorphins—so much so, it’s often called a “runner’s high”. The key here is sustainability. Don’t force yourself into any routine too strenuous or stressful for you, but instead add in some variety! Whether it’s a walk, yoga or a dance class, there are too many ways to move to limit yourself to one. Even before you see any physical changes, you’ll surely notice your self-esteem and mood lift.

2. Make Your Bed

If you’re confused right now, hear us out. Making your bed may not seem like any big deal, but it’s as much mental as it is about a clean room. Waking up and doing something productive, achieving that first task, sets you up for a better day. This is the famed advice of Charles Duhigg from his best-selling book, “Power of the Habit”. He calls making the bed a “keystone habit”, writing that it’s “correlated with better productivity, a greater sense of well-being, and stronger skills at sticking with a budget” Best of all? It’s super easy.

3. Journal

Mental health professionals often advise daily journaling, especially for those struggling with addiction and impulsive behaviors. Getting feelings out on paper can release them in a productive way, giving you an opportunity for reflection. You may notice patterns emerge, like negative self-talk, and be able to address them more easily.

4. Set a Morning Routine

Consider setting your alarm 30-45 minutes earlier. If you want, use some of that time to wake up with a longer shower or make a better breakfast for yourself. Throw in a load of laundry to give yourself a break later or even start that journaling habit. All of this is proven to help you feel more adjusted as you begin your day and not feel so rushed. That time allows your brain to wake up and clear out the fog so you’re more ready for whatever’s next.

5. Drink More Water & Eat Your Greens

These simple tips are sometimes easier said than done, but there are ways to work around the inconvenience. To get your 8-11 cups of water per day, get a larger water bottle that you wouldn’t mind toting around. Some have hourly markers to remind you when to hydrate. Eating your greens can also be easy with frozen options you can steam for a quick, healthy side dish. Canned options are also available if fresh produce doesn’t fit your needs. Add spinach and veggies to salads, pastas, wraps or side dishes. You can even throw frozen kale or spinach into a smoothie. No matter how you do it, those essential vitamins will improve your health and vitality.

6. Set Timers

All of us have tasks that we mentally rebel against. It could be making phone calls to set appointments, doing the dishes, returning emails or even applying for jobs. There are any number of reasons we avoid said task, but you can initiate action more easily if you set a timer. Experts recommend setting aside a 20-25 min chunk of time on a timer to perform whatever task needs doing. A hard stop can help you overcome procrastination by offering a “light at the end of the tunnel”, and by the end you’ll have finally done the thing and be proud of yourself to boot.

7. Take the Stairs

When we’re talking about habits, it’s often about the principle of an action and its mental implications more than it is about the action itself. In this case, while taking the stairs is good for your body, it’s also making a healthier decision and a harder choice. It builds mental resilience to push ahead and, given the choices, opt for the better one.

8. Say “No”

It’s one thing to honor your obligations, but it’s another to feel obligated when you are not. If you’re asked for anything—time, money or even mental and emotional space—you can refuse it. Give yourself the chance to recharge and you’ll likely find more energy to give later on.

Remember, you can’t fill the cups of others if yours is empty. Respond kindly if you can, but honor your need for rest.

9. Find a Cause

A major detriment to mental health is the feeling of isolation and aimlessness. But volunteering is an easy way to not only give back, but feel more grounded and connected. For almost every passion you have, there’s likely a charity or organization that gives back. Volunteer at your local animal shelter or rescue, or give your time to helping the unhoused near you. Sign up to provide extra reading time to at-risk kids through public school programs offered in most cities. When it comes to helping others, there’s always room for you.

10. Read More Often

Speaking of reading, there’s no better way to relax and escape than sitting with a good book. It could be articles about a topic of interest, nonfiction or a saucy romance novel. Who cares? What matters is the “you” time and the mental stimulation of reading. Keep a list and see how many titles you get through in six months. A year! Soon you’ll feel pretty accomplished about the growing list. Whether you’re in a slump or just aiming to get more productive and content with life, trying a few or all of these habits could make a big difference in your life.

Sources:

https://theeverygirl.com/mindy-kaling-healthy-habits/

https://www.webmd.com/mental-health/mental-health-benefits-of-journaling

https://www.huffpost.com/entry/benefits-of-making-your-bed_b_7980354

https://blog.taskque.com/setting-a-timer/

https://www.healthy.arkansas.gov/programs-services/topics/suicide-prevention