What's something that's greatly improved your mental, emotional or physical health?
There are countless ways in which individuals can greatly improve their mental, emotional, and physical health. Notice how they have a sensory regulation component. We can become more conscious, awake, and feel ourselves when we activate one of our five senses for more than 3 seconds. (sight, smell, taste, hearing, feeling)
Below are 15 simple, low-cost (or free) activities that can greatly improve mental, emotional, and physical health any day of the week:
1. Take a Walk in Nature -Fresh air, movement, and natural surroundings reduce stress, boost mood, and improve heart health.
2. Practice Deep Breathing or Meditation -Even 5-10 minutes of deep breathing or mindfulness can lower anxiety, increase focus, and enhance relaxation.
3. Journal Your Thoughts & Gratitude -Writing down what’s on your mind or listing 3 things you’re grateful for can shift your mindset and boost positivity.
4. Stretch or Do Gentle Yoga -Loosening up your body helps relieve tension, increase flexibility, and promote relaxation.
5. Drink More Water -Proper hydration improves energy, digestion, skin health, and brain function.
6. Listen to Uplifting Music or Podcasts -Music can instantly change your mood, and inspiring podcasts provide motivation and fresh perspectives.
7. Hug Someone or Practice Self-Compassion -Physical touch releases oxytocin (the "love hormone"), reducing stress and increasing feelings of connection. (can be animals or humans)
8. Laugh (Watch Comedy or Call a Funny Friend) -Laughter releases endorphins, lowers stress hormones, and can even boost your immune system.
9. Stand in the Sun for a Few Minutes -Natural light increases Vitamin D, improves mood, and helps regulate sleep patterns.
10. Declutter a Small Space -Tidying up even one drawer or surface can reduce stress, increase focus, and create a sense of accomplishment. Double down by donating or giving away things to someone else.
11. Read or Listen to an Inspiring Book -Personal growth books or uplifting stories shift perspectives and fuel motivation.
12. Do One Act of Kindness -Smile at a stranger, send a kind message, or help someone—it boosts both your mood and theirs.
13. Move Your Body (Dance, Walk, or Do Bodyweight Exercises) -Even 10 minutes of movement releases dopamine and helps relieve stress.
14. Get a Good Night’s Sleep (or Take a 10-Min Power Nap) -Quality rest improves mental clarity, emotional regulation, and physical recovery.
15. Disconnect from Screens for 30+ Minutes -Unplugging reduces mental overload, helps focus, and improves presence in daily life. (try it for the entire weekend!)
Which one will you try today?
What's your favorite?
What's one that works for you that's not mentioned?
Love to hear your thoughts and stories!