You don’t need hours of therapy or elaborate routines to improve your mental well-being. These 10 simple mental health exercises can be done in just a few minutes a day — and over time, they can make a powerful difference.
1. Start Your Day with a Mindful Check-In
Before you reach for your phone or jump into work, take 2–3 minutes to sit quietly and check in with yourself. Close your eyes, take a few slow breaths, and ask: How do I feel? What do I need today? This quick emotional scan helps you acknowledge your inner state and start your day with clarity rather than chaos.
2. Practice Deep Breathing (Even for 1 Minute)
Stress and anxiety often hijack our breath. Practicing deep breathing activates the parasympathetic nervous system, helping you feel calm fast. Try this: Inhale for four counts, hold for four, exhale for four, hold for four — known as box breathing. Just one minute of this can center your mind and body.
3. Write a 3-Sentence Journal Entry
You don’t need to be a writer to benefit from journaling. Every evening, write just three sentences:
One thing you’re grateful for
One thing that went well
One thing you’re looking forward to
This micro-journaling habit can train your brain to notice the positive and reduce ruminating thoughts.
4. Go on a 5-Minute Mindful Walk
Instead of pacing while checking your emails, step outside for five minutes and walk slowly, mindfully. Feel the ground beneath your feet. Notice the sky, the trees, the sounds. Let go of mental clutter. Even brief moments like this help break mental loops and create calm.
5. Try a Grounding Exercise
When your thoughts feel overwhelming, grounding techniques bring you back to the present. Try the 5-4-3-2-1 method:
Name 5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
This exercise can reduce anxiety and help you reorient to the moment.
6. Set a Tiny Intention
Each morning, set one small, doable intention. For example: “Today I will take things slow” or “I will speak kindly to myself.” It doesn’t need to be dramatic. Repeating this intention throughout the day can anchor your mind and shift your emotional tone.
7. Use Mental Contrasting
Mental contrasting is a simple evidence-backed exercise. Think about a goal you have, picture it vividly, then think about one obstacle you might face. By combining optimism with realism, this technique improves motivation and emotional resilience. Researchers at NYU have shown this method can improve both performance and well-being【source: https://www.apa.org/news/press/releases/2011/02/mental-contrasting】
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8. Do a Daily Mood Check-In
Take a moment to name your emotion. You might say: “I’m feeling tense” or “I’m a little sad today.” Naming what you feel activates the brain’s emotion regulation centers. It might sound too simple to work, but studies show labeling emotions reduces their intensity and gives you more control.
9. Engage in One Small Act of Kindness
Doing something kind — even tiny — is good for both you and others. Send a thoughtful text. Hold the door. Compliment a stranger. These small actions boost serotonin and oxytocin, which are chemicals that naturally elevate your mood and reduce stress.
10. Listen to Calming Audio
Sound is one of the fastest ways to shift your mental state. Whether it’s nature sounds, calming music, or guided meditations, audio therapy helps slow brain activity and support emotional balance. The Mana App is the most trusted app offering 50,000+ minutes of curated content including colored noises, sleep stories, breathing exercises, and daily sessions to reduce anxiety, improve focus, and build emotional resilience. You can try it completely free and build a habit that supports your well-being.
