In today’s busy world, mental health often takes a back seat to other priorities. Yet, taking small steps each day can make a huge difference to how we feel.
Regular habits like getting proper sleep, moving our bodies, and connecting with loved ones can boost mental wellbeing more effectively than occasional grand gestures.
Many Aussies struggle with maintaining good mental health practices in their daily routines. The pressure of work, family responsibilities, and the constant ping of social media notifications can leave people feeling drained.
Adding a few simple habits doesn’t have to be expensive or time-consuming – most can be done without spending a dollar.
These mentally healthy habits aren’t just nice-to-haves; they’re essential tools for navigating life’s ups and downs. From practising gratitude to cutting back on social media, these habits help create a solid foundation for mental wellness that can weather life’s storms.
Establishing a Morning Routine
Starting the day with positive habits sets the tone for better mental health and wellbeing. A thoughtful morning routine helps manage stress, improves mood and creates a foundation for healthier choices throughout the day.
Mindful Meditation
Meditation doesn’t need to be complicated or time-consuming.
Even five minutes of mindful breathing each morning can make a significant difference to mental clarity. Many Aussies find that meditation apps with guided sessions make this habit easier to maintain.
The practice reduces cortisol levels (the stress hormone) and helps create a buffer against daily challenges.
It’s best to meditate in a quiet spot before checking emails or scrolling through social media.
Research suggests regular meditators experience improved focus and reduced anxiety symptoms. They also tend to react more calmly to stressful situations throughout the day.
For beginners, simply focusing on breathing for a few minutes while sitting comfortably can be an excellent starting point.
Gratitude Journaling
Taking a few moments each morning to write down things that bring happiness creates a positive mindset for the day ahead. A gratitude journal doesn’t require fancy stationery—just a notebook and pen will do.
The practice shifts attention from what’s lacking to what’s already good in life.
Many mental health professionals recommend writing three specific things to be grateful for each day, rather than general statements.
Some people find it helpful to keep their journal on their bedside table as a visual reminder.
The entries needn’t be profound—gratitude for a good cup of coffee, sunshine, or a text from a mate all count. This simple habit has been linked to improved mood, better sleep and stronger relationships.
Physical Exercise
Morning movement kick-starts both body and mind. Exercise releases endorphins that naturally boost mood and energy levels.
Waking up early to move the body is a cornerstone habit for mental wellness.
A morning workout doesn’t need to be intense or lengthy. A 15-minute walk around the neighbourhood, some gentle yoga stretches, or a quick home workout can be enough to feel the benefits. The key is consistency rather than intensity.
Regular morning exercise helps regulate sleep patterns and reduces symptoms of anxiety and depression.
Many Australians find that exercising before breakfast also improves mental clarity and productivity throughout the workday.
Physical activity outdoors offers additional benefits from sunshine and fresh air, contributing to vitamin D levels and improved mood.
Nurturing Social Connections
Strong social connections help people feel happier and less stressed. When someone spends time with others who care about them, their brain releases chemicals that improve mood and reduce anxiety.
Deep Conversations
Deep conversations create meaningful bonds between people. Instead of just chatting about the weather or footy scores, discussing dreams, fears, and values helps form stronger relationships. These meaningful talks make people feel understood and valued.
A good way to start deeper chats is by asking open-ended questions like “What made you smile today?” or “What’s been on your mind lately?” These questions can’t be answered with just “yes” or “no.”
Finding a quiet space without distractions helps too. People might turn off their mobiles and give full attention to their mates. This shows respect and genuine interest in what others have to say.
Deep conversations don’t need to happen every day, but having them regularly strengthens connections and improves mental wellbeing.
Regular Check-Ins
Checking in with friends and family members regularly keeps relationships strong. A quick text, a five-minute phone call, or a video chat can make a huge difference to someone’s day.
Many Aussies schedule catch-ups in their calendar just like they would any important appointment. Having a coffee date with a mate once a week or a monthly dinner with family creates something to look forward to.
Regular socialising helps prevent feelings of loneliness, which can harm mental health over time. Even brief interactions can boost mood and provide emotional support.
Technology makes staying connected easier than ever. Video calls let people see facial expressions and body language, creating a more personal experience when they can’t meet in person.
For introverts, smaller gatherings or one-on-one chats might feel more comfortable than large groups. The quality of interactions matters more than the quantity.
Prioritising Good Sleep
Getting proper sleep is one of the most important things people can do for their mental health. Quality sleep helps the brain recharge and process emotions, creating a foundation for better mental wellbeing throughout the day.
Consistent Sleep Schedule
Going to bed and waking up at the same time every day helps regulate the body’s internal clock. This consistent pattern signals to the brain when it’s time to feel alert and when it’s time to wind down.
Experts recommend adults aim for 7-9 hours of sleep each night.
Even on weekends, try to maintain similar sleep times. A regular schedule helps improve sleep quality and makes it easier to fall asleep. When someone’s schedule changes constantly, their body struggles to establish proper sleep patterns.
Many Aussies use bedtime reminders on their phones to keep their schedule on track. Setting an alarm for both morning and night can be helpful for maintaining consistency.
Sleep Hygiene Practices
Creating the right environment for sleep makes a massive difference to sleep quality. A dark, quiet and cool bedroom (around 18-20°C) provides the ideal conditions for restful sleep.
Tech-free bedtime is crucial since blue light from screens interferes with melatonin production.
Establishing a relaxing pre-sleep routine tells the body it’s time to wind down. This might include reading, having a warm shower, or trying meditation and mindfulness techniques.
What people consume matters too. Avoiding caffeine after midday and skipping heavy meals before bed can improve sleep quality. A light snack with sleep-promoting foods like bananas or warm milk might help.
For many Australians, managing physical symptoms and worry before bed is essential. Writing down tomorrow’s to-do list can prevent racing thoughts when trying to sleep.
Eating for Mental Health
What we eat and drink affects how we feel mentally. Good food choices and staying properly hydrated can improve mood, energy levels and overall mental wellbeing.
Balanced Diet Choices
A balanced diet rich in nutrients helps maintain good mental health. People who eat plenty of fruits and vegetables tend to have better mental wellbeing. Berries, bananas and whole grains are particularly helpful for mental health.
Experts recommend including vegetables in all three main daily meals. This provides essential vitamins and minerals that support brain function and mood regulation.
It’s wise to eat dinner early and keep evening meals light. Heavy meals before bed can disrupt sleep patterns, which negatively impacts mental health.
Many Aussies find that reducing pastry consumption helps their mental clarity. These foods often contain refined sugars and unhealthy fats that can cause energy crashes.
Staying Hydrated
Water is crucial for brain function and mental health. Even mild dehydration can affect mood, concentration and energy levels.
Most adults should aim for about 2 litres of water daily. However, this varies based on activity level and climate. In Australia’s hot summer months, more fluid intake is often necessary.
While coffee and tea count toward fluid intake, they should be limited. Excessive caffeine consumption can trigger anxiety and disrupt sleep patterns.
Alcohol should be consumed in moderation or avoided altogether. Despite its temporary relaxing effects, alcohol is actually a depressant that can worsen mental health issues over time.
Carrying a reusable water bottle makes it easier to stay hydrated throughout the day, especially during work or while out and about.
