Trying to improve your mental wellness can seem like a daunting task, especially in today’s society. Where life often feels like a constant balancing act, or worse, a daily game of spinning plates just to stay afloat. With work demands, personal responsibilities, and the ever-present pressure to ‘have it all together,’ it's no wonder so many of us feel overwhelmed, anxious, or mentally exhausted.
But taking small steps (like simply choosing to read about how to improve your mental wellness) is already a powerful step towards your self-care. You're beginning to manage your stress and anxiety, and more importantly, learning to prioritise yourself.
Whether you're looking for ways to feel more grounded or want to strengthen your overall mental wellness, these 10 popular tools are practical, accessible, and designed to help you feel better, one step at a time.
1. Exercise: The Impact on mental wellness and stress management
STOP! Don’t ignore this section! I know what you’re thinking. Everyone talks about how exercise can help to boost your mental wellness, fitness, and mood, but what if I told you it only takes 10 minutes of brisk walking to feel a difference?
A brisk walk each day is a natural mood-booster, proven to reduce stress, anxiety, and symptoms of depression. It’s not about intense gym sessions or pushing yourself to the limit (but good for you if you enjoy that), it’s simply about taking 10 minutes of your day to improve your mental wellbeing.
Medical professionals recommend 150 minutes of moderate activity a week for adults aged 19–64, and those 10-minute walks a day can quickly add up. Plus, walking is completely free! You can do it solo or with a friend, and it’s the perfect time to pop your headphones on and catch up on your favourite playlist or podcast.
2. Sleep: How much sleep do you really need?
We're always told that sleep is super important and heals your body heal. But how many of us actually pay attention to this?
Sleep plays a huge role in helping you manage stress and mental wellness more effectively.
Ever gone to bed feeling worried about something, only to wake up the next morning wondering why you even worried in the first place? Yes, that’s the power of sleep for you.
The National Institutes of Health has found that poor sleep is proven to worsen the symptoms of many mental health conditions, including anxiety and stress. And not to throw a terrifying statistic at you, but insomnia has been shown to increase the risk of depression by up to four times.
But don’t panic! This isn’t about scaring you into thinking that missing out on a full 8 hours just to stay up and finish the latest Squid Game series will automatically lead to depression, definitely not, the goal here is to simply raise awareness and hopefully encourage you to catch a few extra Zzzs when you can, and to really start tuning in to your body’s needs. It’s actually pretty good at telling you what it wants (if we take the time to listen).
Even small habits, like setting a regular bedtime or switching off screens 30 minutes before sleep, can make a real difference in how restful your nights are and how much better you feel during the day.
3. Podcasts: For stress management and anxiety
Podcasts can help reduce stress, anxiety and overall mental wellness. It can be a time for you to relax and enjoy some ‘you time’. But also very important is that it can show you that you’re not alone in your thoughts, and that many people go throw the same thing. Boosts your confidence.
The 10% Happier Podcast with Dan Harris helps improve well-being and explore mindfulness further. Advice and thoughts from industry experts could provide some great tips and tricks.
Thanks for asking is another great example, but instead of focusing on tips, Nora McInerny focuses on speaking to real people about their experiences and gets them opening up and connecting with other listeners of similar states of mind.
4. Enjoyment: The holiday-fever
As the countdown begins after booking that holiday away, there's no denying the excitement we all feel about escaping the everyday routine. But that feeling of anticipation and joy shouldn’t disappear the moment you're back to normal life. It’s time to break the cycle of monotony - and the good news is, you don’t need a big holiday to do it.
Planning activities ahead of time, especially ones you can look forward to, is not just a great way to keep busy; it can actually have a profound impact on your mental wellness.
Research has shown that having something to look forward to, whether it’s a weekend trip, a catch-up with friends, or even just a simple hobby, can boost your mood, reduce stress, and improve overall well-being. It’s not just about staying busy; it’s about giving yourself moments of joy to anticipate.
The Science Behind It
A study published in the Journal of Positive Psychology found that people who plan enjoyable activities in advance experience greater happiness. The act of anticipating something positive can trigger the release of dopamine, the brain’s "feel-good" neurotransmitter. It’s like setting your brain up for an emotional boost before the event even happens!
Planning activities also helps break the monotony of everyday life. It creates something to look forward to in an otherwise routine schedule, which can make you feel more engaged, motivated, and optimistic.
The 1-Thing-a-Month Rule
If planning every weekend feels overwhelming, try committing to just one thing a month, something that excites you and gives you something to look forward to. Whether it’s trying a new class, exploring a new part of town, or enjoying a solo outing to a café, making time for these activities allows you to create meaningful moments and reduce feelings of burnout.
By doing this regularly, you’re not only nurturing your mental health but also fostering a sense of accomplishment, joy, and connection.
5. Prioritise: Lists and emotions
Let’s be honest - feeling overwhelmed, anxious, or emotionally stuck is something we all go through and can really effect your mental wellness. But learning to acknowledge and manage those feelings is one of the most powerful (and yes, sometimes scary) things you can do for your mental health.
It doesn’t matter what activities help you, journaling, meditating, walking, venting to a friend, what matters is that you give your emotions space to exist, instead of pushing them aside. Sometimes, simply writing down how you feel can be the first step to understanding what’s really going on beneath the surface.
That’s also why we created our Growth Quiz (yes, we’re plugging it), to help you check in with where you’re at mentally and emotionally, and offer helpful tools and practices tailored to improve your mental wellness. It’s not about fixing everything overnight. It’s about getting curious about your emotions and giving yourself the space and support to grow through them.
And once your emotions have a place to breathe, you’re in a much better position to move forward with clarity, which brings us to prioritisation.
Learning how to structure your day, week, or month with purpose can reduce stress, boost motivation, and help you feel more in control.
The “Top 3” Rule
Each day, choose just three key tasks that will make you feel accomplished or move you closer to your goals. These are your non-negotiables. Everything else? A bonus for your mental wellness and stress management.
The Eisenhower Matrix
Sort tasks by what’s urgent and important. If something’s neither, it probably doesn’t need to take up your time today.
Break Big Goals Into Small Wins
Vague goals like “sort finances” or “journal this week” tend to hang around unfinished. Instead, break them into clear, doable steps, even something as small as “create a spreadsheet for my finances” or “write a to-do list for the week” makes a difference.
Prioritise Joy, Too
Your to-do list shouldn’t just be about productivity. Include feel-good tasks like “read a chapter,” “water the plants,” or “go for a walk.” These small acts of self-care keep your energy balanced.
6. Yourself: Time for you and your mental wellness
As a running theme throughout these tips and tricks, there’s been a strong focus on rebalancing your life and prioritising yourself. That’s why this section wouldn’t be complete without a moment dedicated to your own well-being and personal joy.
In the whirlwind of daily responsibilities, it’s easy to put your own interests on the back burner. But making time for the things you genuinely enjoy isn’t a luxury; it’s essential for your wellbeing. And I know everyone has a lot on their plate, whether it’s kids, a world-consuming job, or something else, if there’s one thing I have to stress, it’s the importance of taking time for yourself.
Try picking up a new hobby, reading a chapter of that book you've been meaning to start, rewatching your favourite feel-good movie, or even lacing up your trainers for a walk around your neighbourhood. A little act of self-love truly does go a long way.
It might sound like I’m preaching (and I am slightly), but only because I know how easy it is to forget about your mental wellness when life gets busy. If you’ve put your hobbies and self-love on the back burner, take this as your sign to be a little selfish for once and prioritise yourself.
7. Community: Finding like-minded people
There’s something incredibly powerful about finding your people, those who get you, support your goals, and share a similar mindset or energy. Whether it’s to share wins, work through challenges, or simply feel seen and heard, being part of a community can help you stay inspired and connected.
When you surround yourself with people who support your mental wellness journey, you begin to feel more capable, more motivated, and far less alone. We all have moments where we feel isolated or overwhelmed, but speaking from experience, finding even just one person who can truly hear you out can ease the weight of those worries.
In fact, it’s proven that just ten minutes of genuine conversation with a friend can significantly boost your mood and mindset.
That’s exactly why we created the Pulse of Potential Community, a safe, encouraging space for like-minded individuals who are committed to personal growth, balance, and becoming the best version of themselves. It’s more than just a group; it’s a collective pulse of people lifting each other up, sharing ideas, and showing up authentically for themselves and each other.
If you’ve been craving connection or simply want to be around people who are on the same wavelength, our community could be exactly what you’ve been looking for.
Of course, there are plenty of great groups out there, and it’s just about finding the one that feels right for you.
8. Social Media: Controls and doom scrolling
And now let's talk about the social media elephant in the room. Social media is designed to keep you hooked. A quick 5 minute scroll can easily turn into an hour of comparing, doom-scrolling, and absorbing other people’s energy without even realising it. And while it can be a fun way to stay connected or inspired, it can also be a huge drain on your time, confidence, and mental clarity.
That’s why setting some boundaries with your screen time isn’t just helpful; it’s necessary.
Set daily or weekly time limits
I know it sounds a bit wild, but many of the boundaries we set for kids actually work wonders for adults too, especially when it comes to managing our social media ‘thumb-sore’ scrolling.
Most phones have built-in features that track and limit your screen time... so use them! If you’re someone who tells yourself “I’ll just be on here for 10 minutes” (and let’s be honest, it’s never just 10 minutes), setting app limits can be a genuinely helpful way to keep things in check.
Create “scroll-free” zones
Avoid social media first thing in the morning or last thing at night. Give your mind space to wake up and wind down without external noise. And yes, I’m definitely talking to you (myself included), the ones who scroll to “wake up” in the morning or “wind down” before bed…
Replace the reflex
If you notice you’re reaching for your phone out of boredom or habit, swap it out for something intentional, stretch, drink water, journal, step outside, or just breathe for a moment.
Give yourself a detox
Whether it’s one day a week offline or a weekend where you delete the apps entirely, a little social media break can help you reconnect with the present and reduce that constant mental noise.
At the end of the day, these tools are simply here to guide you, but what really matters is finding the ones that genuinely work for you. Growth isn’t always loud or dramatic; sometimes it’s in the quiet, everyday choices you make to protect your peace, prioritise your needs, and keep showing up for yourself. So give it a go, start putting some of these tools into practice, and see how much better you feel.
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