5 Daily Habits to Boost Your Mental & Physical Health
Simple Changes for a Happier Life
As an Osteopath, I’ve witnessed how even the smallest daily habits can have a profound impact on your overall happiness and well-being. These 5 daily habits to boost your mental & physical health, can help you “win the day” and set you on a path to a more balanced, fulfilling life.
By incorporating these simple yet powerful habits, you’ll be taking important steps toward nurturing both your mind and body for long-term wellness.
1. Make Your Bed
It may seem simple, but making your bed each morning sets the foundation for a productive day. This small task gives you a sense of accomplishment right from the start, signaling to your brain that you've already "achieved" something. This positive momentum can carry you through the day.
In fact, Admiral William H. McRaven, a retired Navy SEAL commander, famously highlighted the power of this habit. He explained that making your bed each morning, no matter what happens during the day, gives you a sense of control and pride. It’s one of the first steps in rebuilding your mental health when recovering from depression, PTSD, or even a general sense of overwhelm. And, let’s face it, returning home to a neatly made bed at the end of the day is always a nice feeling.
2. Meditation & Mindfulness
Setting aside just 10-20 minutes each morning for meditation can have a powerful impact on your mental clarity and emotional resilience. If you're new to meditation, apps like Headspace or YouTube channels offering guided sessions—ranging from chakra balancing to motivational mantras—are great places to start.
Mindfulness, on the other hand, is something you can practice throughout your day. A simple but effective way to introduce mindfulness is through your shower routine. Instead of letting your mind wander, consciously focus on the sensations around you: the feel of the floor beneath your feet, the sound of water cascading, the scent of your soap, and the temperature change when you step out. Being present in these small moments can bring a sense of peace and mindfulness that carries over into everything you do.
Other opportunities for mindfulness include eating, brushing your teeth, or even sitting in traffic. For a fun challenge, try brushing your teeth with your opposite hand. You’ll be amazed at how much it brings your attention to the present moment and away from distractions.
3. Exercise
We’ve all heard it before—exercise makes you happier. But it’s not just about hitting the gym; it’s about finding ways to move your body that feel good for you. Whether it’s yoga stretches in the morning, a brisk walk in the park, or a more intense workout like running or swimming, any movement helps boost endorphins, reduce stress, and improve overall mood.
Start with small, achievable goals. As you experience the positive effects of exercise, you’ll feel motivated to keep going. Over time, regular physical activity can become a powerful tool for both your physical and mental health.
4. Smiling & Socializing
Human connection is crucial for mental well-being. Whether it's a smile exchanged with a stranger or a deep conversation with a friend, socializing can lift your spirits and help you feel more grounded. If you’re not already connecting with others, consider joining a group activity, taking a class, or even just striking up a conversation in a local café.
The simple act of smiling—whether or not you feel like it—has been shown to trigger positive neural pathways in the brain, making you feel better almost instantly.
This all began with Strack’s pioneering study in 1988 on facial expression and brain activation, numerous studies have since confirmed the connection between facial expressions and emotional experience. A 2010 study by Havas et al., explored how smiling—whether spontaneous or forced—activates brain regions associated with positive emotions. Their findings show that both voluntary and involuntary smiles can stimulate neural pathways in the brain linked to happiness, reinforcing the idea that the simple act of smiling can significantly improve your mood.
So even on the tough days, try to smile, and see how much it changes your mood. You might be surprised at how effective this small gesture can be.
5. Doing Something for Others
One of the most rewarding habits you can cultivate is doing something kind for others. Helping someone, even in small ways, shifts the focus from your own concerns to the well-being of another person. Whether it’s volunteering, assisting with shopping, or simply offering a friendly smile, these acts of kindness not only help the recipient but also boost your own sense of purpose and fulfilment.
Making an effort to connect with others, especially in a genuine and selfless way, can cultivate long-term happiness. When you take time to look beyond your own world, you'll find that giving—whether through your time, attention, or support—can be deeply rewarding. Ask someone how they are doing and listen to a story outside of your own narrative to see the shift in your thoughts.
Consistency is Key
These five habits are just the beginning of a journey toward better mental and physical health. Some days will feel easier than others, and that’s okay. The key is consistency. Even when you don’t feel like it, sticking to these small habits can make a big difference in the long run.
One additional practice that can improve your outlook is gratitude. Take a moment each day to reflect on three things you're grateful for and three things you love about yourself. This practice trains your brain to focus on the positives in your life, helping you feel more grounded, joyful, and connected to the present moment.
Remember, the journey to a happier life doesn’t happen overnight, but with daily habits that nurture your mind and body, you’ll start to see the benefits.
Wishing you a great day ahead!
Sarah