5 Ways to Improve Your Mental Health This Month
Life gets busy, and it’s so easy to let mental health fall to the bottom of your to-do list. I know I’ve been guilty of this. Between juggling work, family, and everything in between, my mental health often felt like an afterthought—until I realized how much better I felt when I took small steps to care for it. This month, I challenge you (and myself) to make mental health a priority. Here are five simple ways you can improve your mental health, starting today.
1. Prioritize Sleep for a Better Mindset
It took me a while to understand just how much sleep impacts my mental health. On nights when I stayed up too late scrolling on my phone or binge-watching TV, I’d wake up irritable and drained. On the flip side, a good night’s rest left me feeling refreshed and ready to tackle the day.
To prioritize sleep, start by creating a bedtime routine. For me, this means shutting down screens at least 30 minutes before bed, sipping herbal tea, and reading a light book to wind down. You might also consider using a sleep app to track your patterns and identify what’s disrupting your rest. A good rule of thumb? Aim for 7-8 hours of quality sleep each night. Trust me, it’s a game-changer for your mood and focus.
2. Get Moving: Small Steps, Big Changes
Exercise and I have had a love-hate relationship, but when I realized how much it boosts my mood, I started looking at it differently. You don’t need a fancy gym membership or a rigorous routine to feel the mental health benefits of movement. Even small steps—literally—can make a huge difference.
My go-to? A quick 10-minute walk around the block. There’s something about fresh air and a change of scenery that clears my head. If walking isn’t your thing, try stretching, dancing to your favorite playlist, or even a few minutes of yoga or another home workout. The goal isn’t to overdo it but to get your body moving and those feel-good endorphins flowing.
3. Practice Gratitude Daily
If there’s one thing that has transformed my mindset, it’s practicing gratitude. It’s so easy to focus on what’s going wrong or what you don’t have, but shifting your attention to what you’re thankful for can be incredibly powerful.
I started by jotting down three things I was grateful for each morning. Sometimes it was as simple as “a warm cup of coffee” or “the fact that I woke up for a new day.” Other days, it was something bigger, like a supportive friend or achieving a personal goal. Keeping a gratitude journal has not only helped me see the positive in my life but also made me more mindful and present.
You don’t need a fancy journal to start this habit. A sticky note on your fridge, a note in your phone, or even a moment of reflection before bed works just as well. The key is to do it daily, it’s a small act that can have a big impact.
4. Connect with Others
We’re social beings, and yet, it’s so easy to let relationships slip when life gets busy. I’ve learned the hard way that isolation can sneak up on you, even when surrounded by people. Working from home led me to staying home – all the time. That lead to depression and poor health. Taking time to connect with others—even in small ways—can do wonders for your mental health and your physical health.
This month, make it a point to nurture your connections. Call a friend you haven’t spoken to in a while, schedule a coffee date, or simply send a thoughtful text to someone you care about. I recently reconnected with an old friend over lunch, and it reminded me how much those moments of laughter and shared memories matter.
If you’re feeling particularly isolated, consider joining a group or community that aligns with your interests. Whether it’s a book club, a fitness class, or an online forum, building connections can help combat loneliness and boost your mood.
5. Limit Screen Time and Embrace Quiet Moments
I’m the first to admit that I spend too much time on my phone. Between social media, news updates, and mindless scrolling, it’s easy to get caught up in the digital world. But too much screen time often leaves me feeling disconnected.
To counter this, I’ve started setting boundaries around my screen use. I designate certain times of the day as “screen-free,” like during meals or before bed. Instead, I use that time for activities that recharge me, like reading, journaling, or simply sitting quietly with a cup of tea.
If you’re not sure where to start, try using apps that monitor your screen time and set daily limits. You might be surprised at how much free time you gain—and how much better you feel—when you step away from your devices.
Putting It All Together
Improving your mental health doesn’t have to be overwhelming or time-consuming. Start small, focus on one or two of these tips, and build from there. Remember, it’s not about perfection, it’s about progress. This month, I’m committing to better sleep and reconnecting with friends.
What about you? Let’s take this journey together and see how much better we can feel, one small step at a time. You’ve got this!
