"Watch your thoughts, they become words;
watch your words, they become actions;
watch your actions, they become habits;
watch your habits, they become character;
watch your character, for it becomes your destiny" — Author unknown

Improving and maintaining your mental health doesn’t require major life changes. Mental wellbeing starts with pausing to make small, daily choices that add up to create an impact. Below are some daily habits that research has shown can help nourish mental wellbeing. They might seem small, but when made mindfully, with awareness and intention, they can help support and maintain our mental wellbeing.

1. Start your morning with15-20 minutes of intentional fresh air and sunlight, even on overcast days.

Morning sunlight exposure directly affects mood by regulating our circadian rhythms, which helps balance sleep, energy levels, and emotional wellbeing. Even Perth’s winter mornings offer enough light to help reset your internal clock (but leave the sunglasses off). Try having your morning coffee outside or simply stand by an open window, taking in the sunlight, while getting ready for your workday.

2. Discover movement that feels good by tuning into your body's wisdom.

Practice checking in with yourself before moving. On days when your energy feels low, choose a gentle walk. When you’re feeling energised or in need of a sweat, tune into that vitality and choose more vigorous movement that gets your heart rate up. Learning to make movement decisions from a place of mindful self-awareness—rather than external pressure or rigid routines—can cultivate a sustainable, compassionate relationship with your body.

3. Practice present-moment awareness in your relationships.

Social connection is now recognised as one of five key factors that help people live longer, healthier lives. This doesn’t mean being the life of every party. Instead, practice bringing full awareness to the relationships that matter. Make the call or send that text you’ve been putting off – even if it’s just a reminder you're thinking of them. When you’re with others, practice giving them your full presence: putting devices away, making eye contact, actively listening without planning what you’ll say next.

Consider joining a localcommunity group that aligns with your values, approaching it as an opportunity to practice mindful connection rather than just another social obligation.

4. Approach playfulness with mindfulness.

Playful activities are any activities that help us disconnect from stress and reconnect with ourselves. The key is finding what genuinely brings you alive and then engaging with it completely. Notice next time you’re doing something enjoyable, but your mind is elsewhere. Practice returning to the present moment of play.

This could be mindfully creating with arts and crafts, fully absorbed in the textures and colours. Turning up your favourite music in the car and being completely present with the rhythm and lyrics. Mindfully planning an elaborate dinner party menu, savouring the anticipation and creativity. Playing board games with friends while fully engaged in the laughter and connection. Tending to a garden with awareness ofsoil, growth, and seasonal rhythms.

5. Transform ordinary momentsinto opportunities for presence.

Mental wellbeing isn’t just aboutadding new mindful activities—it's about bringing awareness to what you’realready doing. Try three conscious breaths before checking emails, allowingyourself to truly taste your morning coffee instead of gulping it down,spending two mindful minutes noticing the warmth and sensation of water duringyour evening shower. Feel your feet on the ground while waiting for the bus.Notice the quality of light at different times of day. Pay attention to thefeeling of air entering and leaving your nostrils.

These moments help interrupt theautopilot mode that can leave us feeling disconnected from our own lives. They’recompletely free, can be practiced anywhere, and gradually build a foundation ofcalm awareness that supports you through life’s inevitable challenges.

Mental wellbeing isn’t builtthrough grand gestures or perfect routines—it's cultivated through consistent,mindful choices that honour what you need in each moment.

 Disclaimer: This information is educational. Seek professional advice for your situation.

 

Rosie Moss

Clinical Psychologist