Sometimes, the idea of making big changes to improve your mental health can feel overwhelming. But what if you could improve your mood and well-being without expending a lot of energy? The truth is, small, low-energy habits can have a significant impact on your mental health, and they don’t require much effort at all. If you’re looking for quick and easy ways to boost your mental well-being, here are 14 low-energy habits that can help you feel better fast.
1. Disconnect From Screens
Taking a short break from screens, especially social media, can do wonders for your mental health. Constant exposure to digital devices can lead to information overload, stress, and decreased focus. By disconnecting for a few minutes, you give your mind the space it needs to reset. This small habit can help reduce feelings of overwhelm and allow you to feel more mentally balanced.
What’s surprising is that stepping away from screens can improve sleep, concentration, and mood. According to La Amistad, excessive screen time is linked to increased anxiety, stress, and disrupted sleep patterns. It’s an easy habit to integrate into your day by simply taking a break after every few hours of screen time. A brief period of digital detox can help reduce mental fatigue and improve your overall well-being without requiring any significant effort.
2. Practice Deep Breathing
Deep breathing is a simple and effective way to calm your mind and reduce stress. By focusing on slow, deep breaths, you can activate your body’s relaxation response, which helps reduce anxiety and improve mental clarity. The best part? It only takes a few minutes and can be done anywhere, whether you’re sitting at your desk or lying in bed. Just inhale deeply for four counts, hold for four, and exhale for four counts to get started.
What’s surprising is that deep breathing can have immediate benefits for your mental state. It can lower cortisol levels, the stress hormone, and improve your mood almost instantly. You don’t need to set aside time for a lengthy meditation session—just a few rounds of deep breathing can make a noticeable difference. According to Harvard Health Publishing, deep breathing can reduce stress and improve mood by activating the parasympathetic nervous system. Try to incorporate this practice into your day whenever you need a mental reset.
3. Drink A Glass Of Water
Dehydration can negatively affect your mental performance, causing fatigue, irritability, and difficulty concentrating. By simply drinking a glass of water, you can improve your hydration levels and enhance your cognitive function. Staying hydrated also supports overall brain health, boosting your mood and energy levels. It’s a low-energy habit that has a surprisingly quick impact on mental clarity.
Water is essential for every cell in your body, including those in your brain, which makes it a natural mood enhancer. Drinking water helps ensure that your brain functions optimally, and you’ll feel the difference in your focus and mood. According to Medical News Today, drinking water when thirsty can boost brain performance and reaction times in mental tests. So, if you’re feeling sluggish or mentally foggy, a quick drink of water could be the simple solution you need to improve your mental state.
4. Take A Short Walk
A short walk, even just 5-10 minutes, can do wonders for your mental health. It doesn’t require a lot of energy but can help clear your mind and reduce feelings of stress. Walking helps release endorphins, the body’s natural mood boosters, and also improves circulation, which can enhance cognitive function. Plus, being outside in nature, even briefly, can have a calming effect on your mind.
What’s great about this habit is that it doesn’t have to be intense exercise. A stroll around the block or even walking up and down the stairs can have a noticeable impact. According to Calm Blog, walking promotes mindfulness while reducing stress and boosting mood through rhythmic motion and exposure to nature.
5. Listen To Soothing Music
Music is a powerful tool for improving mental health, and it doesn’t require much effort to enjoy. Listening to calming music can lower stress, improve mood, and even enhance concentration. Choose soft, instrumental tunes or your favorite calming songs to create a peaceful atmosphere around you. The soothing sounds help you relax and escape from negative thoughts without requiring any physical exertion.
Surprisingly, music can also reduce cortisol levels and trigger a release of dopamine, the “feel-good” neurotransmitter. You can easily incorporate this into your day by listening to music while working, cooking, or relaxing. According to AARP, music activates brain regions associated with emotion and memory while lowering cortisol levels to reduce stress effectively. Music can be a quick and easy way to lift your spirits and improve your overall mental well-being.
6. Practice Gratitude
Taking just a few moments to reflect on what you’re grateful for can improve your mental health in no time. Gratitude helps shift your focus from negative thoughts to positive ones, improving mood and reducing stress. It can be as simple as writing down three things you’re thankful for each day or just mentally acknowledging what’s good in your life. This low-energy habit is incredibly effective in boosting mental well-being.
What’s amazing about gratitude is that it has lasting effects on your mood. Regularly practicing gratitude can increase happiness levels and even improve your relationships with others. It’s a quick, easy habit that helps train your mind to focus on the positive, leading to improved mental health over time.
7. Get Some Sunlight
Exposure to natural light, especially in the morning, can help regulate your sleep-wake cycle and improve mood. Just a few minutes of sunlight can increase serotonin levels in the brain, making you feel happier and more focused. You don’t need to spend hours outside—just a brief walk or sitting by a window for a few minutes can make a significant difference in your mental health.
Interestingly, sunlight also helps boost vitamin D levels, which are important for brain health. A lack of sunlight and vitamin D can lead to feelings of sadness or depression, so taking a few minutes each day to soak up some sun can keep those feelings at bay. Whether it’s morning sun or midday rays, just a little bit of exposure can help improve your mood and energy levels.
8. Stretch Your Body
Stretching is a low-energy activity that can have an immediate positive effect on your mental health. Gentle stretches help release tension in your muscles and promote relaxation, which can reduce stress and anxiety. You can stretch while seated at your desk, lying in bed, or even while watching TV. A few minutes of stretching each day can help alleviate physical discomfort that may contribute to mental strain.
Moreover, stretching increases blood flow to the brain, improving focus and mental clarity. It’s a simple habit that can be done in between tasks to refresh your body and mind. Stretching is a quick and effective way to reduce mental fatigue and improve your overall well-being.
9. Take A Power Nap
A short nap of 10 to 20 minutes can be incredibly restorative for your mental health. It helps recharge your brain, improves focus, and lifts your mood. Napping doesn’t require much energy and can be a great way to combat fatigue without affecting your nighttime sleep. Just make sure you keep the nap brief to avoid grogginess later on.
What’s surprising about power naps is that they can enhance memory and cognitive function. A short rest gives your brain a chance to process information and reset, making you feel more refreshed. If you’re feeling mentally drained during the day, a quick nap can help you regain energy and clarity without needing to invest too much effort.
10. Do A Quick Mindfulness Exercise
Mindfulness exercises, like focusing on your breath or doing a body scan, can quickly reduce stress and anxiety. These exercises can be done sitting quietly for just a few minutes, and they require very little energy. By bringing your attention to the present moment, mindfulness helps calm racing thoughts and promotes mental relaxation. You don’t need to meditate for long to experience the benefits of mindfulness.
Interestingly, mindfulness has been shown to reduce the activity in the brain’s “default mode network,” which is responsible for worrying and rumination. By practicing mindfulness, you can break free from negative thought loops and focus on the here and now. It’s an incredibly low-energy but highly effective way to boost your mental health in just a few minutes.
11. Aromatherapy
Essential oils can be a simple yet effective way to lift your mood and calm your mind. Aromatherapy has been shown to reduce stress, anxiety, and depression. You don’t need to go to a spa—just diffuse some lavender, chamomile, or citrus oils in your home or office. The soothing scents can help create a peaceful atmosphere and improve your mental state with minimal effort.
What’s fascinating is that certain essential oils can even improve focus and concentration. Peppermint and rosemary oils, for example, have been shown to enhance mental clarity. Aromatherapy is a low-energy habit that can help you quickly unwind or sharpen your focus, depending on the essential oil you choose.
12. Laugh
It’s true—laughter is good for the soul. A good laugh can boost your mood, reduce stress, and even improve your immune function. You don’t need to watch a whole comedy show; even just watching a funny video or sharing a joke with a friend can elevate your mood. The act of laughing triggers the release of endorphins, which are the body’s natural feel-good chemicals.
Interestingly, laughter also lowers cortisol levels, helping to reduce stress and anxiety. A burst of laughter can help break the cycle of negative thoughts and give you a mental reset. The best part? It’s effortless and can be done anywhere, making it an easy habit to incorporate into your daily routine.
13. Try A Quick Visualization Exercise
Visualization is a powerful mental exercise that can improve your mood and focus with minimal effort. Simply close your eyes and imagine a peaceful place, a positive experience, or a future goal you want to achieve. Visualization helps activate the brain’s reward system, boosting dopamine and serotonin levels, which improves mood and mental clarity. A few minutes of this can help you feel centered and positive.
What’s great about visualization is that it can be done anytime, anywhere, without any physical exertion. It’s a quick mental reset that can help you reduce stress and anxiety. By picturing yourself in a peaceful environment or imagining a positive outcome, you can improve your mindset and emotional well-being in just a few minutes.
14. Read Something Uplifting
Reading a short, uplifting article, a motivational quote, or a chapter of an inspiring book can improve your mental health quickly. Reading provides an escape from everyday stress and offers a moment of relaxation. Whether it’s a personal growth book, an inspiring article, or a positive news story, reading can elevate your mood and foster optimism.
Interestingly, reading uplifting content helps stimulate the brain and improve cognitive function. It offers a healthy distraction from negative thoughts and helps shift your focus to more positive emotions. Taking just a few minutes to read something that inspires or motivates you can quickly improve your mental health and give you a boost of energy.
Natasha is a seasoned lifestyle journalist and editor based in New York City. Originally from Sydney, during a stellar two-decade career, she has reported on the latest lifestyle news and trends for major media brands including Elle and Grazia.
