How To Boost Mental Health Without Overhauling Your Routine
- Brainz Magazine
- Nov 12, 2024
- 6 min read
Bronwen Sciortino is an International Author and Simplicity Expert who spent almost two decades as an award-winning executive before experiencing a life changing event that forced her to stop and ask the question ‘What if there’s a better way to live?
Taking care of your mental health doesn’t mean flipping your life upside down. When your days are already packed, it’s easy to think that improving your mental wellbeing is something you’ll deal with later. But you don’t need a dramatic change to see results. Sometimes, the most powerful changes come from the smallest steps.
Think about how it would feel to carry a little less stress with you. To wake up not already tired before the day begins. The good news? There are practical ways to make that happen without an overwhelming commitment. I’m talking about adding a few simple steps that slide right into your daily routine. These steps don’t require extra time you don’t have—they’re easy and effortless, and they work.
Your mental health is absolutely worth investing in, and now’s the best time. But it doesn’t need to be a heavy lift; small tweaks can have a lasting effect, and you don’t have to give up anything you’re already doing. These changes fit your life, not the other way around.
Think about the power of tiny shifts
It’s like adjusting the direction of a ship by just a few degrees. At first, the difference seems small, but over time, it changes the entire course of the journey. That’s what these small steps do for your mental health. You don’t have to dedicate hours of your day to see progress. Just a few small changes can completely shift how you approach the challenges and pressures of daily life.
The power lies in the ease. You don’t need to carve out time for self-care; it becomes part of how you live. And as you begin to see the benefits, you’ll find it easier to keep going. Because when mental health care fits seamlessly into your routine, it’s not a burden—it’s a natural part of your day that makes everything else feel a little lighter.
5 simple steps to boost mental health
1. Start your day with gratitude
How you begin your day sets the tone for everything that follows. Starting your day by focusing on a few things you’re grateful for can shift your mindset from stressed to calm. Before you dive into your to-do list, take a moment to think about what’s going well. Maybe it’s something as simple as a good night’s sleep or having your favourite breakfast.
This practice takes less than a minute but has a big impact on how you feel. Gratitude helps lower anxiety, boosts mood, and shifts your focus from what’s going wrong to what’s going right. It’s a small way to start your day on a positive note, making you feel more resilient and ready to handle whatever comes next.
2. Set boundaries for screen time
Technology connects us, but it also drains our mental energy. Spending hours staring at screens—whether it’s for work or scrolling on social media—can leave you feeling overwhelmed and mentally foggy. Setting small boundaries for screen time helps clear that fog. Try setting a specific time to step away from screens each day. You can start small: maybe ten minutes in the morning or before bed.
During that break, let your mind wander, stretch, or go for a short walk. The goal is to give your brain some space to recharge. Even small breaks help reduce eye strain, mental fatigue, and give you a moment to reset. Over time, these small actions help you stay focused and energized throughout the day.
3. Get outside for a short walk
Sometimes, a change of scenery is all you need to clear your head. Going outside for a short walk—even if it’s just around the block—helps shift your mind out of stress mode. The fresh air, sunlight, and movement all work together to boost your mood and lower anxiety.
As you walk, notice your surroundings. Feel the sun on your face, listen to the sounds around you. These moments of awareness help ground you and bring you back into the present. Walking is a simple way to shake off the mental clutter that builds up during the day. And the best part? It doesn’t take long to feel the effects. Just 10 or 15 minutes outside can refresh your mind and make you feel more clear-headed.
4. Schedule small moments of fun
Life gets busy, and it’s easy to forget to have fun. But fun isn’t just for kids—it’s an important part of maintaining mental health. Make it a point to schedule small moments of fun and joy into your day. Whether it’s listening to your favourite song, playing a quick game, or spending a few minutes on a hobby you love, these little pockets of fun make a big difference.
By sprinkling small, enjoyable activities throughout your day, you break up the monotony of work and responsibility. Fun lifts your mood, recharges your energy, and makes you feel more balanced. And the best part? It doesn’t take long to feel the benefits. Even just a few minutes of doing something you love can help reset your mind and bring a smile to your face.
5. Create a sleep routine
Sleep plays a huge role in mental health. When you’re running on empty, everything feels harder. One of the easiest ways to boost your mental wellbeing is by prioritizing sleep. Set a bedtime and stick to it. Even going to bed 30 minutes earlier can make a big difference.
A regular sleep schedule helps your body and mind recover. You’ll wake up feeling more refreshed and ready to tackle the day. Over time, consistent sleep reduces stress, improves focus, and helps balance your emotions. It’s a simple change, but the effects are profound.
Life can get busy fast
Life can get busy fast. But often, it’s the hidden time wasters—the constant distractions and mental clutter—that create the most stress.
What if you could save just 10 or 15 minutes from your day? Maybe it’s by putting your phone on silent, setting boundaries around your work, or creating a quick routine that helps you reset your mind. These aren’t huge changes, but they add up quickly. With that time saved, you can focus on boosting your mental health in ways that fit into your day. Whether it’s taking a quick breather, organizing your space, or simply pausing to collect your thoughts, these small steps work together to reduce stress and help you feel more in control.
Once you cut through the noise and reclaim your time, you’ll find that the stress doesn’t hit you as hard. You’re not reacting to everything all at once anymore. Instead, you’re more intentional, more focused, and better equipped to handle whatever comes your way. These practical, easy strategies help you break free from the constant overwhelm and bring balance back into your life. Stress becomes something you manage, not something that manages you.
Bronwen Sciortino is a Simplicity Expert, Professional Speaker and an internationally renowned author. You can follow her at her website; Facebook, Instagram, or LinkedIn.
Bronwen Sciortino, International Author & Simplicity Expert
Bronwen Sciortino is an International Author and Simplicity Expert who spent almost two decades as an award-winning executive before experiencing a life changing event that forced her to stop and ask the question ‘What if there’s a better way to live?’ Embarking on a journey to answer this question, Bronwen developed a whole new way of living – one that teaches you to challenge the status quo and include the power of questions in everyday life. Gaining international critical acclaim and 5-star awards for her books and online programs,
Bronwen spends every day teaching people that there is an easy, practical and simple pathway to creating a healthy, happy and highly successful life. Sourced globally for media comment as an expert and working with corporate programs, conference platforms, retreats, professional mentoring and in the online environment, Bronwen teaches people how easy it is to live life very differently.
