5 Things To Do More (& 3 Things To Do Less) For Stellar Mental Health
Thinking about a few things to do more of and less of can help you embrace new patterns and let go of habits that aren’t serving you. As a social worker, here are a few things I recommend embracing and letting go of in order to improve your mental health.
More: Colorful, Protein-Packed Meals
To support mental health, I recommend eating a colorful array of ingredients (color often indicates a well-balanced meal) and prioritizing high-protein foods—particularly at breakfast. A high-protein breakfast will give you energy all day and for women, it could help with hormone health as well.
A well-balanced diet can impact your mental health by elevating your mood. This is partially because serotonin, the neurotransmitter that helps regulate sleep and appetite, also mediates mood and inhibits pain. About 95% of your serotonin is produced in your gastrointestinal tract—which not only helps you digest food but guides your emotions.
Insights from Harvard Health Publishing reveal compelling evidence that nutritious, whole-food diets can support mental health. Studies have compared the effects of traditional diets, such as the Mediterranean diet and the traditional Japanese diet, to a typical Western diet. Those who eat traditional diets (consisting mainly of whole, unprocessed foods) have 25% to 35% lower rates of depression than those who consume a typical Western diet. Proof that our gut health goes hand in hand with our mental health.
More: Movement
One of the best “supplements” for brain health and mental well-being is exercise. Exercise provides natural detoxification and energy, and engaging in movement can effectively alleviate anxiety and depression by enhancing blood circulation to the brain. It also stimulates the hypothalamic-pituitary-adrenal (HPA) axis, which helps regulate the stress response.
In addition to supporting mental health, exercise can also have a positive impact on sleep. What better reason to book that next workout class?
Less: Social Media
We now use social media for just about everything: to connect with loved ones, join community groups, make purchases, and more. On average, people around the world spend roughly 2.3 hours daily on social media, and Americans pick up their phones 96 times a day according to a 2019 survey.
Spending this much time on social media apps is not beneficial for our mental health. Taking just one week off of social media has been shown to reduce anxiety and depression and improve overall well-being. I highly recommend limiting social media use to no more than 10-15 minutes at a time. If it’s helpful, set a reminder to allow you to be present and eliminate doom scrolling.
More: Reading
What makes reading a book or article so beneficial for your mental health? Functional magnetic resonance imaging (fMRI) shows that reading stimulates the brain’s neural pathways, builds empathy and connection, and enhances cognitive function. Curling up with a good book can also relax the body and decrease stress.
Less: Negative Thinking
The average person has tens of thousands of thoughts each day—many of which are negative. Constant “what if” or “I should” thoughts can cause stress and anxiety. If you struggle with these, journaling can help. Journaling allows you to explore your inner world, thoughts, emotions, and behaviors. By starting a journaling practice, you can better observe your negative thoughts. Over time, this can help you develop more positive self-talk that your future self will thank you for.
Less: Disarray
When you think of being organized, your mind probably goes to work. However, organization is important for all aspects of our lives. A cluttered home environment can lead to stress and anxiety, and decluttering is known to improve mental health. Ticking tasks off your to-do list triggers dopamine in your brain, so start small and set a goal to become more organized in one area of your life at a time.
More: Setting Clear Boundaries
Setting boundaries is never easy, but it’s well worth the effort. We often find ourselves saying “yes” to commitments that don’t align with our true desires, sacrificing our happiness for others.
Take a moment to reflect and identify your desires, limitations, preferences, and non-negotiables. Share these insights with your loved ones to create a safe space for mutual understanding and respect. Remember that your needs are important; setting boundaries is a form of self-love that contributes to your well-being.
More: Sleep
Sleep is crucial for our health, allowing us to function properly. Proper sleep has countless benefits: it elevates your mood, keeps your mind sharp, assists with metabolic health, and boosts your immune system.
To set yourself up for a successful sleep routine, wind down earlier, limit exposure to alcohol and caffeine at least 6 hours before bedtime, reduce screen time before bed, and consider using an eye mask. And if you can sneak in a nap during the day, do it—without any guilt!
The Takeaway
Making your own “more” and “less” list can help you stay focused on building a routine that supports your mental health goals. The key is not to overwhelm yourself but to prioritize consistency over intensity. Start with these tips to take a few gradual—yet effective—steps forward. It is time to embrace new patterns and release habits that are not benefiting you.
