We all have our own habits. Some are good, like always having a water bottle with you. Other habits are ones you would probably like to break, like chewing your nails when you’re nervous. There are many daily habits that you can incorporate into your routine that can improve your mental health.

A key element to consistent progress on your mental health journey is establishing and maintaining healthy habits. If you’re looking for ideas for lifestyle changes that can make a difference, it’s time to turn to the experts: therapists.

There are a number of habits that a therapist might recommend to you if you’re experiencing mental and emotional distress. By learning about the most effective options and adapting them to your current routines, you can take an active role in your mental health to work toward the future you want.

Here are five daily habits that a therapist may recommend for your health:

• Set a consistent sleep schedule

Getting enough quality sleep can help your brain reset for the next day to help with concentration, energy level and emotional regulation, all of which impact your mental health. Despite the importance of quality sleep, though, approximately 35% of U.S. adults don’t get the recommended amount of at least seven hours of sleep per night. 

You likely already set an alarm for when to wake up in the morning. Try to get your body used to a regular sleep schedule by setting an alarm for when it’s time to start getting ready for bed. The process can include brushing your teeth, doing your skincare routine, and decompressing in bed with a relaxing activity (e.g., listening to soft music). 

• Talk to a loved one

Connecting with others can help your mental health by releasing “feel-good” hormones, having a support system during difficult times and feeling a sense of purpose. It can sometimes be challenging to find enough time in the day to have quality time with your loved ones, which is why daily communication should become a habit. By talking to a loved one each day, you’re likely to experience positive emotions that improve your overall mood and mindset.

Talking to a loved one can look different for everyone — here are some examples:

• Calling a friend on the way home from work
• Sending a “Good morning” text to your parent or significant other
• Checking in with a family member during your lunch break
• Limit your screen time

Yes, we understand the irony of this point since you’re reading it on a screen of some kind. Even so, therapists will still say that it’s important to try to limit your screen time outside of work or school needs, whether that be scrolling on social media or binge-watching a television show. 

It can seem nearly impossible to avoid screens for more than a couple of hours, but reducing your screen time can help your mental health in a variety of ways. Here are some ways that too much screen time, meaning more than two hours each day besides work/and or homework, can impact your mental health: 

• It decreases social interaction needed for maintaining relationships.
• It negatively affects your productivity, which can cause you stress later.
• Blue light interferes with melatonin production, which is needed for quality sleep.
• Do some form of exercise

Exercising is one of those things that we all say we’re going to do, but it’s easy to talk ourselves out of doing. It’s also one of those things that are worth incorporating into your daily routine for improved mental health, even if it’s difficult to find the motivation to start sometimes.

Try to get 150-300 minutes of moderate-level exercise every week — maybe walking or biking. Vigorous exercise (e.g., running or swimming laps) is recommended for 75-150 minutes each week. Exercise not only helps your physical health, but it can also improve your mental health by:

• Providing a boost of confidence
• Reducing stress
• Improving mood by releasing endorphins
• Keep a journal to focus on the positives

If you’re struggling with a difficult situation or you’re experiencing symptoms of depression or anxiety, you might tend to focus on the negative because your mind tricks you into feeling like that’s all there is. But when life gets hard, it’s time to focus on the little things that bring you joy.

Therapists will often recommend keeping a journal of some kind. In addition to journaling your thoughts as an effective coping mechanism, you can also use it as a place to write down the good things that you experienced each day, such as finishing a tough work project or enjoying a new podcast. Maybe you can have a separate gratitude journal where you can write down what you’re grateful for. 

A therapist can help you figure out which habits would be the most beneficial for your lifestyle, mental health challenges and overall goals. If you need more intensive care beyond regular outpatient therapy appointments, Lightfully’s four levels of care can help: 

• Residential Treatment
• Partial Hospitalization Program (PHP)
• Intensive Outpatient Program (IOP)
• Virtual Services (vPHP/vIOP)

Change is possible. When you’re ready to take the first step, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.