Boost Your Mood: 7 Simple Daily Habits to Feel Better

As the days shorten and temperatures drop, many individuals experience feelings of sadness and low motivation. In light of this, **World Mental Health Day** on October 10 serves as a timely reminder to focus on mental well-being. Experts suggest implementing simple daily habits that can significantly enhance mood and overall mental health. These habits, which can be adopted in as little as three minutes, aim to create manageable changes that foster a positive mindset.

Simple Habits for Daily Improvement

According to **Keira Wallis**, Head of Clinical Operations at Healix, setting small, achievable goals is crucial for combating feelings of overwhelm. Such goals can make larger tasks seem less daunting while providing clarity and focus. Here are seven expert-recommended habits that can be easily integrated into daily routines.

**Move Your Body for Just 10 Minutes**
Engaging in physical activity, even for a brief period, can significantly boost mood. **Dr. Ravi Gill**, a practitioner psychologist, emphasizes that short bursts of movement—such as walking, stretching, or any form of exercise—can effectively lower cortisol levels, the body’s stress hormone. He suggests that even a ten-minute walk, perhaps to a nearby station or during a school run, can be beneficial. For those who work at a desk, setting a timer to stand and stretch every hour can also promote physical and mental health.

**Let There Be Light**
With reduced daylight during colder months, many people may experience a lack of vitamin D, which is linked to increased symptoms of depression and anxiety. The **National Institute for Health** notes this deficiency’s impact on mood. To counteract this, **Dr. Brendon Stubbs**, a physiotherapist and mental health researcher, recommends transforming everyday activities—like a coffee run—into uplifting experiences. Walking to a favorite café not only incorporates movement but also allows individuals to enjoy the outdoors. If outdoor access is limited, simply standing by a window to soak in natural light can also be advantageous.

**Schedule Your Mealtimes**
Establishing a routine around mealtimes can enhance both efficiency and enjoyment. **Dr. Martha Deiros Collado**, a clinical psychologist, suggests making dinner a highlight of the day by preparing nutritious meals at consistent times. This practice can provide a sense of grounding and satisfaction.

**Get a Bit of Greenery**
Engaging with nature has been shown to improve mental health. **Professor Miles Richardson** from the University of Derby highlights research indicating that even viewing flowers can decrease negative emotions. He encourages individuals to take moments to appreciate their surroundings. Activities such as birdwatching can foster joy and a sense of connection with nature, which is beneficial for mental well-being.

Practical Techniques for Everyday Life

**Grounding Technique**
For moments of stress or anxiety, **Dr. Charlotte Akinyemi** recommends the ‘54321 technique.’ This simple exercise involves identifying five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This method helps individuals reconnect with the present moment and alleviate overwhelming feelings.

**Limit Phone Usage with Apps**
In an age where digital distractions abound, utilizing apps designed to limit screen time can foster healthier habits. **Rhea Freeman**, author of “You’ve Got This,” suggests using tools like the Opal app to manage time spent on social media platforms. This approach can prevent “doom scrolling,” a behavior linked to increased anxiety and depression.

**Celebrate Your Small Wins**
Reducing time spent on social media can be challenging. **Keri Platt**, wellness specialist, emphasizes the importance of setting achievable targets while celebrating progress, no matter how minor. She advises focusing on small, daily steps towards larger goals to maintain motivation without overwhelming oneself.

Incorporating these simple habits into daily life can lead to significant improvements in mental well-being. As the seasons change, now is an ideal time to reflect on personal habits and implement small, achievable changes to enhance quality of life. The benefits of these practices may extend beyond the present, potentially carrying forward into the new year.