15 Everyday Activities For Your Mental Health — Backed by Research

What if taking care of your mental health didn’t require therapy, an app subscription, or a morning routine that starts at 5 a.m.? What if it was already woven into your everyday life — in the moments you spend chatting with a neighbor, going for a walk, helping someone out, or sitting quietly in a park?

A large-scale study from Western Australia offers strong evidence that mental well-being is shaped less by rare breakthroughs and more by consistent, simple behaviors. Researchers found that people who regularly engaged in everyday activities that support connection, movement, reflection, and meaning had significantly better mental health than those who didn’t. None of these actions cost money. Most take less than 30 minutes. And all of them are well within reach.

Here’s what the science says — and how you can start today.

A Daily Chat Can Change Your Brain

Talking with someone outside your home every day turned out to be the single most powerful habit for mental health in the study. People who chatted with others 1–6 times/week had WEMWBS score increased by 5.8 compared with those who did so less than weekly, while those who chatted daily had WEMWBS score increased by 10.0 points. These were not necessarily deep conversations — they included both online conversations and casual exchanges at the grocery store. But they added up. Social contact, even in its lightest form, helps regulate stress, affirm our place in the world, and anchor us in the present.

Nature Is Medicine — Use It Often

Spending time in nature had a similarly powerful effect. Participants who stepped into natural environments daily — parks, gardens, green trails, or beaches — showed a 5-point increase in well-being compared to those who did so less than once a week. Nature seems to soothe in a way that screens and artificial light cannot. It slows our heart rate, lifts our mood, and reduces stress hormones. Just sitting under a tree, walking barefoot on grass, or watching birds can bring measurable emotional benefit.

Friendships Are a Mental Health Essential

Meeting up with friends at least once a week offered a nearly 5-point boost to mental well-being. The people who stayed regularly connected through lunches, evening walks, or backyard coffees reported stronger emotional health than those who only saw friends every few months. This isn’t just about social activity — it’s about feeling seen, supported, and known. Friendships help us feel real in the world, especially in moments when everything else feels uncertain.

Move a Little, Feel a Lot Better

Engaging in physical activity every day — whether that meant walking the dog, stretching in the morning, or doing a dance class online — was linked to a 4.3-point increase in well-being. The people who moved their bodies daily weren’t necessarily doing intense workouts; they were simply moving with some intention and rhythm. Physical movement helps regulate mood, improve sleep, reduce anxiety, and release endorphins — it’s one of the most accessible antidepressants we have.

Keep Your Mind Active and Curious

Doing something mentally engaging each day also made a difference. Whether it was solving a puzzle, reading a book, practicing a language, or focusing on a work project, people who regularly exercised their minds saw nearly 4 points higher well-being scores. Cognitive engagement helps break the cycle of ruminative thinking — especially common in anxiety and depression — and brings a sense of accomplishment that can anchor even the most distracted days.

Make Meeting Your Close Ones a Ritual

Visiting family weekly was another strong predictor of mental health. Participants who saw their family members at least once a week — whether over dinner, through a call, or on a shared errand — had better mental health scores than those who didn’t. Of course, not everyone has a close relationship with their family, and if that’s the case, try to spend time with your chosen family or the people who make you feel safe and seen. These connections often offer a unique kind of grounding. They remind us where we come from, give us emotional continuity, and, when relationships are positive, offer deep reservoirs of support. 

Helping Others Helps You, Too

Helping others at least once a week — running errands for a neighbor, mentoring someone at work, or simply being available to listen — added a measurable benefit. This wasn’t only about volunteering in a formal sense; it included everyday acts of kindness and responsiveness. Participants who helped out regularly had well-being scores 2.5 points higher than those who did so only every few months. Helping someone often helps us too — creating a sense of purpose and connection that transcends our own worries.

Create a Daily Spiritual or Reflective Practice

Daily spiritual practice, in whatever form that took — prayer, meditation, journaling, or moments of reflection — was associated with nearly a 4-point boost in well-being. These practices weren’t tied to any one belief system. Rather, they reflected an intentional return to inner experience and meaning-making. People who regularly took time to connect with something larger than themselves — whether it was a spiritual framework or simply a quiet presence — tended to feel more centered and emotionally resilient.

Let Belief and Meaning Guide You

Reporting a strong religious or spiritual influence in life, regardless of specific practices, was also tied to higher mental well-being. Those who felt that faith or spiritual belief played a large role in their outlook scored over 3 points higher on the well-being scale. This likely reflects the value of belonging, structure, and meaning that organized religion or personal belief systems can provide — especially in times of uncertainty or grief.

Embrace Healthy Challenges

Doing something challenging — learning a new skill, solving a complex problem, or tackling a personal fear — did not show a strong statistical relationship in this study, possibly due to the timing of data collection during COVID-19. But challenge remains a key part of growth. In less disrupted times, engaging with difficulty tends to support resilience, offering people a sense of progress and competence.

Volunteer When You’re Able — It Still Counts

Volunteering, surprisingly, didn’t show a clear link to mental health during the study period. But this may be because many volunteering opportunities were on hold or altered due to pandemic restrictions. Outside of crisis conditions, other research consistently finds that volunteering improves mood and self-worth, particularly among older adults and those in transition.

Join Groups That Align With You

Attending formal or informal groups — like clubs, hobby circles, or activity-based meetups — was quite common, with nearly two-thirds of participants doing so at least weekly. However, it didn’t significantly predict higher mental well-being in this study. Still, group participation remains a potential source of identity, routine, and social exposure, especially in post-pandemic recovery.

Don’t Skip Local Events — They Add Up Over Time

Going to community events — from town halls to farmers markets to cultural festivals — was less frequent among participants, with only 14% attending weekly. This habit also didn’t emerge as a strong mental health predictor, though in less socially restricted times, such events may offer a valuable sense of place and shared experience.

Large Gatherings Can Still Spark Joy

Attending large public events such as concerts, sporting events, or rallies had the lowest participation rate and showed no strong link to well-being. But while infrequent, these moments can still matter — providing joy, awe, and a sense of being part of something larger.

Financial Stability and Time Matter More Than You Think

Finally, the study found that age and financial security had an independent, positive effect on mental well-being. Older adults tended to report better mental health, perhaps due to perspective, established routines, or stronger emotional regulation. And unsurprisingly, those who were able to save money — even modestly — felt more mentally stable, likely due to reduced financial stress and a greater sense of agency.