Looking after your mental wellbeing doesn’t have to mean making big changes or completely overhauling your routine. Sometimes, it’s the small things we do consistently that give us a little more space to pause, reset, and check in with ourselves.
A morning intention, walk outside, few quiet moments with a journal, or a calming bedtime ritual might not seem like much on their own. But building small, positive practices into your everyday life can give you regular opportunities to slow down, reconnect with yourself and make your wellbeing a little more of a priority.
In this blog, we’re sharing five simple ways to support your mental wellbeing. They’re easy to try, adaptable to your routine and, importantly, don’t need to cost a thing. Choose one that feels right for you, make it your own and see where it takes you.
1. Set the tone for your day
For many of us, mornings can be fast paced and even stressful. From the beep of the alarm to getting yourself and others ready for the day, there is a lot to think about before you’ve even left the house.
And then there’s the dreaded morning commute!
Setting an intention for the day can be a simple grounding practice that gives you a moment to pause and decide how you would like to approach the hours ahead. Rather than simply reacting to everything the day brings, you can take a few moments to check in with yourself and choose an attitude or mindset that feels right for you.
Your intention doesn’t need to be complicated. You might decide to be patient with yourself, look for moments of joy, or simply remind yourself that you’re going to do your best. Even five or ten quiet minutes in the morning can give you some valuable space before the day gets underway.
Three ways to set your intention:
- Write it down. Keep your intention brief, simple and achievable.
- Speak it aloud. Say your intention to yourself with confidence and sincerity.
- Hold it in your mind. Take a few quiet moments to focus on your intention and gently let go of negative self-talk.
Creating an intention can also become part of a wider morning ritual. Try pairing it with a few minutes of meditation or some slow, intentional breathing. You could make yourself a cup of tea, sit somewhere quiet and take a few moments to simply be present before you start your day.
Here are some examples of morning intentions to help you feel grounded, confident and peaceful:
- Today, I will be kind to myself and everyone around me.
- Today, I will give myself grace and try my best.
- Today, I will find joy and gratitude in the small moments.
- Today, I will show love and appreciation for the things I have.
- Today, I will allow myself to have fun, laugh and enjoy the day.
A little daily inspiration
If you enjoy having something tangible to accompany your morning ritual, affirmation cards and mantra decks offer a simple moment of reflection. You might draw a card at the beginning of the day, choose a phrase that speaks to you, or simply keep a favourite affirmation somewhere you'll see it regularly.
Mini cards are particularly easy to incorporate into everyday life. Keep a deck in your bag, on your desk or beside your bed and reach for it whenever you have a quiet moment. There’s no right or wrong way to use them, and you don’t need to draw a card every day. Sometimes you might simply enjoy reading a positive affirmation or thought-provoking phrase when you feel like it.
The Talismans and Tokens mini deck by Jena Dellagrottaglia, for example, includes affirmations inspired by familiar symbols and their meanings. Consider what the following examples might convey to you:
- Sunshine: You are a beautiful cosmic being. A unique ray of light.
- Crown: Adjust your crown and reclaim your power.
- Four Leaf Clover: Good fortune envelops you. Luck is on your side!
- Heart: When love is delivered, open yourself up to it.
- Horseshoe: Here is your sign to flourish, prosper and thrive!
The important thing is finding a practice that feels natural to you. Your morning intention might be written in a journal, spoken aloud over your morning coffee, or simply held in your mind for a few quiet moments. It’s a small ritual, but one that can help you begin the day with greater awareness of how you want to show up for yourself and others.
2. Move, breathe and get outside
It’s a tale as old as time, but movement and exercise can play an important role in supporting both our physical and mental wellbeing. The good news is that movement doesn’t have to mean hitting the gym every day or training for a marathon. There are so many ways to move your body, and finding something you genuinely enjoy makes it far easier to integrate movement into your regular routine.
Bestselling author and psychotherapist Noa Belling explores the relationship between regular activity and happiness in her book The Happiness Workout, highlighting how making movement part of our lives can support our overall sense of wellbeing:
“Over time [regular activity] can rewire your brain with new neural pathways so that happiness becomes a default setting. This happiness feels calm and peaceful at times, exciting and motivating at other times, while helping to steer your life in uplifting and meaningful directions.”
— The Happiness Workout, Introduction, page 3
There are so many different activities that could become your next movement ritual. The key is finding something that feels enjoyable and achievable for you.
Make a walk your ritual
Something as simple as going for a walk can open you up to a whole host of positive experiences.
You could:
- Get some fresh air and a change of scenery.
- Look up at the sky and watch the clouds go by.
- Catch a beautiful sunrise or sunset.
- Notice the plants, trees, and wildlife around you.
- Finally listen to your favourite artist's new album.
- Catch up on the latest episode of your favourite podcast.
- Call a friend you’ve been meaning to have a proper chat with.
A walk can be however long or intense you need that day. It might be a brisk twenty-minute walk, a gentle stroll while listening to music, or simply stepping away from your desk and getting some fresh air.
Find movement you enjoy
There are plenty of options for movement at home, too. Stepping onto a yoga mat can be a wonderful way to slow down, stretch and reconnect with your body. Moving at your own pace, building strength and improving flexibility can all become part of a mindful movement ritual.
If you prefer something more high intensity, joining a class at your local gym or a run club can be a great way to build fitness while also meeting new people and finding a sense of community. Having something you show up to each week can give your routine some structure, help you feel a sense of accomplishment, and give you a hobby to look forward to.
And movement doesn't have to be onerous. Dancing around your kitchen, swimming at your local pool, walking the dog or heading out for a bike ride all count, too.
Spend time in nature
It can sometimes feel harder than ever to make time for nature. Many of us spend much of our day indoors, sitting behind desks and looking at screens. Getting outside can be an easy way to combine movement and time in nature. There is something wonderfully grounding about stepping outside, feeling the sun on your skin, hearing the birds around you.
You could even try slowing down and experiencing nature barefoot. Walking across grass or sand and paying attention to how it feels beneath your feet is a lovely way to become more present and connected to your surroundings. You don't need a particular routine or technique. Simply take a moment to notice where you are, what you can see, hear and feel, and allow yourself to simply be there.
Movement doesn't have to be another task on your to do list. Find something that gets you moving, gets you outside, and, most importantly, gives you a reason to look forward to it.
3. Create space to journal
Journalling has long been considered a positive practice and a beneficial ritual for supporting your mental wellbeing. Carving out time in your day to process your thoughts and transfer any worries from your mind to the page can be both cathartic and enjoyable.
Taking some time in the evening, before bed, can be an ideal opportunity to reflect on the day’s happenings or perhaps plan for the day ahead. And any activity that involves putting down your phone or stepping away from a screen and giving your mind something else to focus on can be a welcome change.
A guided journal may be a good place to start. Filled with helpful prompts and space to write, guided journals can give you a little direction when you’re not sure what to put on the page. There is also a huge range to choose from, so you can find one that connects with you thematically and visually too.
The beauty of journalling, however, is that it doesn’t need to have any structure at all. This is your ritual. You could pick up a pen whenever you feel called to write, or whenever you need to pause, reset and reflect. Put the kettle on and find a quiet spot in the garden. Settle down with your journal and write about whatever comes to mind. Or simply jump in when a brilliant thought strikes you.
Journalling can give you a simple outlet for working through thoughts and feelings, whether they’re happy, difficult, exciting or somewhere in between. Putting your thoughts into words can help create a little distance from the noise in your head and give you a moment to pause and check in with yourself.
An evening journalling ritual could be just the thing if you struggle to wind down at night and find yourself lying awake with a head full of buzzing thoughts. Getting those thoughts onto paper can be a simple, positive way to process what’s on your mind before you sleep. And you don’t need to fill pages and pages. Even a couple of sentences can go a long way.
4. Practice gratitude
Practicing gratitude can be a surprisingly impactful way to shift our attention towards the positive. Our minds can sometimes become caught up in negative or self-critical thoughts, and the way we speak to ourselves influences how we see ourselves and the world around us. But this also presents an opportunity. We can choose to pause, notice what is going well and give some more attention to the good things in our lives.
Rather than getting caught up in negative thoughts, practicing gratitude and taking note of the good in our lives can help us focus on the things that bring us joy, comfort and happiness.
The Black Dog Institute describes gratitude as something that can help us build positive emotions and thrive in different areas of our lives:
"Gratitude can have enormous benefits in all aspects of life. It helps us flourish at home, in relationships and at work. Gratitude is about giving thanks and celebrates life’s good things. It helps us build positive emotions.’"
One simple way to practice gratitude is to start your day with a list of 10 things you are grateful for. They don’t have to be elaborate, or even particularly special. Simply acknowledging the good things around you, and the things you are happy to have or experience, can be a lovely way to begin the day on a positive note.
Here is an example of how simple your gratitude list can be:
- I am grateful I woke up feeling rested.
- I am grateful for my family.
- I am grateful the sun is out today.
- I am grateful for the funny conversation I had with my friend.
- I am grateful to celebrate a birthday this evening.
- I am grateful I feel strong and well in my body.
- I am grateful I get to wear my favourite jumper today.
- I am grateful for the new book I published.
- I am grateful I get to enjoy a dinner with my partner.
- I am grateful today is Saturday. Yay, weekend!
The beauty of a gratitude practice is that it doesn’t need to take much time. You can make it part of your everyday routine and practice it almost anywhere. There are also handy tools you can make use of, such as daily gratitude cards or mantra cards. Similarly to affirmation cards, these are helpful for a little boost throughout the day.
Pairing your gratitude practice with something you already do every day, such as making breakfast or brushing your teeth, can also be a simple way to make it part of your routine. You could softly speak your gratitude to yourself, jot it down in a journal or on your phone, or simply pause and acknowledge it in your mind.
There’s no right or wrong way to practice gratitude. What matters is taking a moment to notice the good things, however big or small, and giving yourself the space to appreciate them.
5. Protect your rest and sleep
Good sleep is fundamental to our mental wellbeing and physical health. As well as helping us feel better (who doesn’t love waking up feeling fully rested?), sleep gives our bodies and minds valuable time to rest, recover and reset.
Unfortunately, good sleep can be tricky for lots of people, and a great night’s rest can’t always be guaranteed. However, there are some simple rituals and habits you can put in place to help protect your bedtime routine and create the best possible environment for rest.
Put down the phone
This is probably one of the biggest things getting between us and a good night’s sleep these days. Doom scrolling can be tough to break up with, but you may be surprised by how much better you feel without it!
Taking simple steps to help remove the temptation to reach for your screen, such as keeping your phone outside of the bedroom, switching on Do Not Disturb after a certain time, and setting any alarms you need before you start your bedtime routine.
Try giving yourself some screen-free time before bed and replacing scrolling with something more relaxing. Your brain will thank you for the change of pace, and avoiding the stimulating blue light.
Set the mood with softer lighting
Hear us out, but your lighting can have more of an impact on your wind down time than you might realise. Swapping bright overhead lights for a soft lamp or dimmer lighting can help create a calmer, more relaxing atmosphere as you prepare for bed.
Warm, red or orange-toned lighting can also feel particularly soothing, echoing the softer colours of sunset and helping to create a clear transition between daytime and your evening routine.
Carve out time to relax
Give yourself some time to do something low impact that you find calming, switches you off from the day and helps you feel at peace. Your wind-down ritual could include:
- Reading a few chapters of a book in bed
- Listening to some gentle music
- Lighting a candle and taking a warm bath
- Enjoying a relaxing skincare routine
- Using calming essential oils as part of your evening ritual.
Lavender, chamomile and cedarwood are often associated with relaxation and can be a lovely addition to a calming bedtime routine.
Crystals can also support your evening wind down and relaxation. Amethyst and Howlite are known to relieve stress and promote calmness, helping to slow a frantic mind, while Rose Quartz helps to release emotional tension. To benefit from their cleansing energy, place them on your bedside table or under your pillow.
Make your bedroom your sanctuary
Your bedroom and bed should feel like your sanctuary: a safe, comfortable place where you can truly relax and switch off from the day. Whatever you can do to make it feel that way, do it!
This could be as simple as making sure you have clean, fresh sheets, finding a pillow that properly supports you, or keeping your bedroom comfortable and uncluttered. And yes, it is absolutely okay to treat yourself to that extra soft throw blanket.
You deserve nice things! And you deserve a space that you look forward to returning to when the day is done.
Creating a comforting bedtime environment isn’t about achieving the perfect sleep routine. It’s about giving yourself the best opportunity to slow down, switch off and make rest a priority.
Make wellbeing part of your everyday
Supporting your mental wellbeing doesn’t have to be complicated. You don’t need to completely change your routine, find hours of spare time or do everything perfectly. Sometimes, it’s simply about finding small moments throughout the day to pause, move, reflect and look after yourself.
There is no one right way to support your mental wellbeing. Try what feels good for you, keep what works and let the rest go. Most importantly, remember that looking after yourself isn't something you have to earn. It can be part of your everyday life, one small ritual at a time.
If you would like to explore some titles that can help you support your mental wellbeing, take a look at our Self Help & Wellness collection. You’ll find books on managing stress, grief, movement, and self-love. Plus, a wonderful range of uplifting affirmation cards, daily mantras, and journals.
Need a little more support?
The ideas in this article are intended as simple ways to support your everyday wellbeing. They aren't a substitute for professional mental health support.
If you're struggling with your mental health, feeling overwhelmed or finding things difficult to manage, you don't have to work through it alone. Reaching out to a trusted person, healthcare professional or support service can be an important first step.
Australia
United States
- 988 Suicide and Crisis Lifeline: 988 or Lifeline Chat.
- Crisis Text Line: Text HOME TO 741741 for free, 24/7 text-based crisis support.
United Kingdom
- Mind: 0300 102 1234 - Open 9am to 6pm, Monday to Friday (except bank holidays).
- Samaritans: 116 123 (freephone) - Open 24/7, 365 days a year.
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