Incorporating Mental Health Habits Into Daily Life

Mental health shouldn’t be something people think about once in a while. It should be something people work on commonly, even daily. This point has been made in other posts, but it’s because our mental health impacts our overall well-being, our ability to cope with stress and build relationships, and so much more. Pushing it aside can cause our mental health to slowly deteriorate and affect other parts of ourselves as well.

Daily Habits to Build for Stronger Mental Health

First, to focus on physical and mental health, it’s important to prioritize basic needs like sleep, hydration, nutrition, and exercise! Remember to get a sufficient amount of sleep, which should be about 8 to 10 hours. Drink water every single day, and keep in check what you’re eating. Eat a variety of different types of food, like fruits, vegetables, and grains, to maintain a healthy diet. And, make sure you’re getting some form of exercise every day, maybe as simple as walking around, or something more intense like weight lifting. Just making sure you’re keeping your body healthy is a good way to keep your mind strong. Another thing that’s good to do is self-reflection activities! This is more of an internal thing and something that can help strengthen your mind. This can be doing check-ins with yourself throughout the day, or journaling.

Next, it’s important to create a routine for yourself, so that you’re on top of what you actually have to do, and don’t have big deadlines sneaking up on you. That way, you can also have a good balance of enjoyment, work, and make sure you’re doing so in a healthy way. Here are some suggested routines to follow:

Weekday Routine (School Days)

1. Get back home from school, then take 30 minutes to get off your screen and take a break– this can be showering, talking with parents, snacking, etc.

2. Establish a to-do list for the night, with at least 30 minutes of dinner & sleep in mind.

   1. 8 to 10 hours of sleep are recommended for teens, but of course, this can vary based on how much needs to get done for the day.

   2. On your to-do list, try to rank your priorities, and figure out what needs to be done first, how long each task should take, etc.

3. After all your work is done, wind down 30-60 mins before bed, get off screens, dim lights, apply skincare, and get ready for the next day. You can also incorporate some other habits, such as journaling, reflecting, and meditating.

Weekend Routine

Study focused, for weekends when work is heavier

1. Wake up around 9-10 am, do any morning self-care activities

2. Understand what you have to get done over the two days, set priorities, and decide when to do each task

3. Get rid of any social distractions so you can focus on your necessary work

Self-care focused, for weekends where work is lighter

• Use free time to spend more time on fun things such as catching up with friends/family, practicing sports/music, etc.

• Get more sleep

• Have more time to do other activities besides work, like sports, meeting friends, music, etc.

• Able to study ahead for possible assessments

Lastly, some daily habits to build stronger mental health are through social detoxification. Social media and the internet in general are something that often consumes a large amount of our time and affects our minds. So, it’s good to limit our screen time, or at least take breaks from the screen every so often, and be mindful of how long you’re scrolling. It’s important to stay connected and surround yourself with good friends and a support circle. Short chats with those friends are one way to constantly stay in contact with them and maintain your relationship. But also, don’t forget the importance of setting boundaries within these relationships– if you’re constantly being pressured to do stuff you don’t want to do or feel like your feelings are being ignored, don’t be afraid to speak out for yourself, set boundaries, and take steps back in the friendship if needed.

Receiving External Support From Social Circle

Now, most of the advice I’ve given has been more related to you. But what about others? What can they provide you, and what can you provide them?

Well first, giving and providing social support to others can take form in many ways. Through listening to others about their issues, or really anything without judgement or pressure, encouraging others on small steps like getting them to join for a walk, or doing a shared routine, offering a consistent presence (support doesn’t always have to be advice), and respecting their boundaries and emotional pace. Simply being there can be enough.

As for receiving social support, this can be done through talking to people (people you know you can trust and receive proper support from), and opening up to them, sharing your feelings and thoughts. Simply having a presence you can rely on is important, and you should often prioritize quality over quantity in your social circle. Prioritize active listening and communication, and possibly find people you can relate to. Whether this be through support groups, finding people with similar issues to you, or simply similar hobbies, all are helpful.

In conclusion,

There are a lot of habits that we should be including in our daily lives. Healthy eating diets, 8-10 hours of sleep, self-reflection, journaling, exercise, and so much more. And these can all be incorporated through having a routine. The routine I’ve provided is something that’s personally worked for me and has helped me when I’ve wanted to have a healthy balance between studying and socializing. I would suggest trying out the routine, then adjusting it to your own personal preferences. Having a routine is important so you can stay on top of your tasks and plan everything out, so you’re not stressing over something you’ve missed. It can remove unnecessary stress, procrastination, and so many other things that can cause a decline in mental health. And throughout this whole process, you don’t have to be alone. Other people can also be part of your routine, and it could even be beneficial for them as well. By maintaining healthy habits in addition to having a strong weekday and weekend routine as well as having a strong social circle, you can help support your mental health, allowing you to be the best version of yourself mentally.