7 Small Daily Habits That Boost Your Mental Wellbeing

*Collaborative Post

You don’t need to chase all those big solutions to feel good. A small pause here, a mindful choice there, and suddenly, you feel grounded and nourished both in your mind and your body. 

Below are those small practices that don’t cost a dime (unless it’s an expensive hobby) but bring a sense of peace and improve one’s wellbeing; hence, are highly recommended by healthcare professionals. 

Let’s check them out. 

#1: Gratitude pauses

The best part is that gratitude pauses don’t take much time. You can create a gratitude pause in the morning right after you wake up or combine it with evening journaling. For instance, you can make it a habit to write down 3–5 things that happened during the day that you’re truly grateful for.

To make the practice even more engaging, you can use an all-in-one digital mental health app like Liven (here what is Liven) that comes with a built-in journaling feature and a mix of soundscapes that help one concentrate and calm down while practicing mindfulness. 

Interesting fact: One of the recent studies shows that those who practice gratitude have an about 9% lower risk of mortality. 

#2: Simple living rituals

The idea of simple living isn’t new. We see hints of it in ancient Greece with Socrates and Diogenes of Sinope, in Judeo-Christian ethics, and now… in the influencer era. 

But enough with the history lesson. Here are a few places in your life that can benefit from simplicity.

• Practice mindful consumption. Ask yourself questions like “Do I truly need this?” or “Will this bring real value into my life?” when you see a shiny thing on the Internet or window display and get that sudden urge to buy it; 
• Declutter your digital space. Clean up your phone, unsubscribe from apps and channels that drain your wallet and attention, and organize your files; 
• Simplify your routines. Create easy morning/evening rituals you can follow even on your busiest days. Less decision fatigue, more peace.

#3: Putting mindfulness at the forefront 

Try mindful practices like meditation, body scanning, or yoga (or opt for a ‘yogic sleep’ called Yoga Nidra if traditional yoga with asanas isn’t your cup of tea). 

They teach your mind and body how to stay grounded at the moment, reduce anxiety, and bring that general feeling of peace and calm — but only if you stay consistent with the practice.

Quick tip: You don’t have to do all of everything we’ve listed. Just pick one that feels natural and stick with it.

#3: Going to sleep at the same time

You don’t have to wake up with the sunrise or go to sleep with the sunset. Just keep your sleep-and-wake-up schedule steady. 

A few more tips to improve this habit:

• Create an easy-to-follow wind-down routine with calming activities like stretching, reading, or listening to calm music;
• Keep your bedroom cool and dim for better melatonin production;
• Avoid large meals and bright screens at least an hour before bed;
• Expose yourself to natural light in the morning to reinforce your circadian rhythm.

#4: Eating a rainbow

A pretty simple idea which ensures your meal is packed with nutrients, vitamins, and antioxidants. Plus, all these foods prevent sugar spikes and midday energy crashes. In the end, you’re calm, energized, and way healthier both mentally and physically. 

A quick rainbow guide:

• Red foods: tomatoes, strawberries, red peppers, cherries;
• Orange foods: carrots, sweet potatoes, oranges, apricots;
• Yellow foods: bananas, corn, pineapple, yellow peppers;
• Green foods: spinach, broccoli, kiwi, peas;
• Blue/Purple foods: blueberries, eggplant, blackberries, red cabbage.

#5: Move your body!

No need to overcomplicate this one. Have a nice long gardening session, a walk in the park, dance around your living room, or stretch while watching your favorite show. The key is to make movement a natural part of your daily life.

Here is how to do it:

• Take the stairs when you can
• Do 5-minute stretch breaks between tasks
• Keep fun movement equipment nearby (jump rope, mini weights, yoga mat)
• Pair movement with something enjoyable — music, a podcast, or nature

#6: Finding time for your hobbies

Or learning new things — call it whatever you like, but our brain loves healthy stimulation. Use your curiosity to add some spark to your life and improve your memory, focus, and problem-solving skills simultaneously.

• Learning a new language or how to play an instrument is at the top of most studies on how to strengthen cognitive flexibility; 
• Puzzles and table games. A win-win — good for your brain and a great way to connect with your friends or partner!
• Photography (even on your phone!);
• Creative writing or journaling;
• Cooking or baking something new once a week;
• Crafting. Knitting, pottery, DIY projects, etc.;
• Gardening. Even a tiny balcony garden counts.

Quick tip: If you don’t have enough time, try pairing your hobby with other activities. For instance, read a book while commuting to work or listen to an audiobook while cooking.

#7: Having a nice chat

And we don’t mean an online one. Ask your neighbor or a colleague at the office how they’ve been or chat with someone waiting in the same line as you. The key is to talk to someone in real life. 

Why? Because real-world conversations release oxytocin, which is the bonding-and-belonging hormone. It boosts mood, helps regulate stress, and makes you feel less lonelier as a human being. And as we know, chronic loneliness carries a mortality risk equivalent to smoking up to 15 cigarettes a day.

So, better chat with your neighbor next time.

Final Thoughts 

The thing with small habits is that so often they feel insignificant in the moment but help one build a strong foundation for their mental wellbeing over time. The key is to stay consistent.

So, start with one or two, stay consistent, and let your wellbeing grow day by day. 

You’ve got this!

*This is a collaborative post. For further information please refer to my disclosure page.