10 Daily Practices to Support Your Mental Wellness
Just like physical
health, mental wellness is critical, but it often gets pushed to the back
burner as we adjust to our busy, fast-paced lives. The reality is you
don’t have to completely change your life to take care of your
mental well-being — it starts with little habits to care for your mind, body,
and feelings.
Whatever it may be you are trying to achieve,
whether it is simply managing stress, leading a more emotionally balanced life
or hoping to manifest more clarity and joy into your life, small intentional
practices incorporated into your every day can transform your life. Supported
by psychology and neuroscience, here are some easy to adopt habits that have
been proven to be effective for your mental wellness.
Start Your Day with
Intention
Why It Matters:
How you start your day,
is how the rest of your day is set. A clear mind and a sense
of purpose from a clean slate makes it easier to focus, lessens anxiety, and fosters a sense of
agency.
How to Practice:
• Take the first 5–10
minutes of your day to be still and not to think.
• Establish a daily
intention or mantra such as “I will focus on what I can control” or “Today, I
choose peace.”
• Don’t grab your phone
or jump into emails right away.
Mental Health Benefits:
• Reduced morning anxiety
• Better mood and emotional regulation
• Enhanced mindfulness and clarity
Note to Readers: Practice Daily Gratitude
Why It Matters:
Being grateful trains your brain to notice the good. Regular practice has been shown to reduce depression, improve sleep, and strengthen relationships.
How to Practice:
• At the start of the day, or before you go to bed, jot down three things for which you are grateful.
• Be specific. Instead
of writing “family,” write “the way my sister made me laugh today.”
• Be more grateful—to
yourself, others, and life in general.
Mental Health Benefits:
• Reduction in stress and
negative thinking
• Higher levels of happiness
and emotional resilience
• Greater life
satisfaction
Move Your Body
Why It Matters:
Exercise releases
endorphins — the brain’s natural feel-good chemical. It also lowers stress
hormones such as cortisol, and it helps regulate mood.
How to Practice:
• Work for 20–30
minutes of movement at a time, minimum, daily.
• Go for a walk,
practice yoga, ride a bike, dance, or stretch, whatever makes you feel good or
is part of your lifestyle.
• Pair movement with
nature; for the extra benefit to your mind, take a walk outside.
Mental Health Benefits:
• Lowered symptoms of
anxiety and depression
• Improved brainpower and
energy
• Improved self-esteem
Stay Connected with
Others
Why It Matters:
Having a social connection
is a primal need. Spending too much time alone can result in depression,
anxiety, and feelings of despair. Regular, meaningful interaction
makes us feel valued and supported.
How to Practice:
• Every day, call, text,
or visit someone — even if it’s just to check in.
• Sign up for a group,
community, or online space related to your liking.
• Be present and listen
actively in your conversations.
Mental Health Benefits:
• A greater sense of
belonging
• Enhanced network of
emotional support
• Reduced feelings of
loneliness
Reduce Your Screen Time
(Especially Social Media)
Why It Matters:
And while technology
helps us stay connected, too much screen time, especially on social media, can
lead to anxiety, self-comparison, and mental fatigue.
How to Practice:
• Establish daily
limits on that screen time for things that are not essential.
• Take apps that track
your screen time and break it down into patterns.
• Establish non-screen
times (for example, during meals, 30 minutes before bed).
Mental Health Benefits:
• Improved focus and
sleep
• Lower anxiety and fear
of missing out (FOMO)
• Enhanced self-awareness
Engage in Mindfulness
or Meditation
Why It Matters:
Mindfulness keeps you
rooted in the here and now. Meditation has been proven to decrease stress, increase emotional
well-being, and improve attention and memory.
How to Practice:
• Meditate for 5–10
minutes daily — use guided apps like Headspace or Insight Timer.
• Breathe mindfully — and take a
deep breath in and then an even longer breath out.
• Direct your senses at
what you do every day (e.g., meals, strolls) to immerse yourself.
Mental Health Benefits:
• Reduced stress and
anxiety
• Enhanced concentration
and mood
• Improved emotional
regulation
Sleep with Purpose
Why It Matters:
Lack of sleep is
essential to support emotional regulation, cognitive health, and general
health. Not getting enough sleep makes us more prone to stress, anxiety, and
depression.
How to Practice:
• Establish a relaxing
bedtime routine (reading, light stretching, etc.)
• Wake up and go to bed
at the same time every day.
• Stay away from
screens and stimulants (such as caffeine) before bed.
Mental Health Benefits:
• More stable mood
• Improved memory and
improved decision making
• Better stress management
Eat Nutrient-Dense
Foods to Log Your Brain
Why It Matters:
The food that you eat
has a direct bearing on your brain function and mood. Away from carbs, a
balanced and nutrient-dense diet serves to regulate and stabilize blood sugar
and neurotransmitter function.
How to Practice:
• Consume whole foods,
such as leafy greens, berries, fatty fish, nuts, and seeds.
• Limit added sugar,
alcohol, and processed foods.
• Hydrate—your brain is
75% water.
Mental Health Benefits:
• Better mood
regulation
• Feeling more energetic
and alert
• Less risk of mood
disorders
Engage in Creative
Activities
Why It Matters:
Emotion and
self-expression are strong forces that creativity channels. Creative acts calm
the mind, cultivate joy, and reduce symptoms of anxiety and depression.
How to Practice:
• Experiment with
journaling, painting, music, or crafts.
• For goodness’ sake, don’t
think about whether you’re “good”—you’re expressing, not perfecting.
• Ensure that you bring
creative time into your life without judgment and pressure.
Mental Health Benefits:
• Confidence as well as
self-exploration
• Reduced stress and
anxiety
• Much more emotional
release and clarity
Set Aside Time to
Reflect (and Reset) at the End of Each Day
Why It Matters:
Spending a few minutes
reflecting gives you the chance to process your emotions and celebrate your
achievements, and to prepare your mind for sleep.
How to Practice:
• Reflect on your day:
What went well? What challenged you?
• Read a short evening
gratitude ritual or meditation.
• And the simple
intention for tomorrow.
Mental Health Benefits:
• Improved
self-awareness
• Decreased mental
clutter
• Improved sleep and emotional
balance
Conclusion: Small
Changes Can Have a Big Impact
Your mental health is a
journey for life, influenced by everything you do each day. The beauty of these
habits is how simple they are — they don’t involve a major life overhaul or
perfect execution. Consistency is key. Even if you pick one or two of these
habits and add them into your life, you’ll probably start noticing a change in
how you think, feel, and respond to life.
Mental wellness doesn’t
mean always being happy—it’s about building resilience, cultivating peace, and
learning how to take care of yourself when life gets rough. Prioritize your
well-being, one little habit at a time.
