Photo credit: Craig Field Photos
When facing mental health challenges, it can be easy to feel weighed down by the day-to-day. Yet, sometimes, the smallest acts of joy and moments of peace can create a meaningful difference. Incorporating small, positive changes into your daily life can be an effective way to boost mental health, especially during recovery.
In this post, we’ll look at simple ways to find joy in the ordinary and show how these changes can support mental well-being. Embracing these small moments may not erase struggles, but they can add a little light to each day, gradually building resilience and lifting your mood.
1. Practise Mindfulness in Daily Tasks
Mindfulness doesn’t have to be a formal meditation practice—it can be woven into your everyday routine. Simple activities, like washing dishes, taking a shower, or drinking a cup of tea, can become small acts of presence and joy.
Slow Down: Try doing routine tasks more slowly, paying attention to each step. For example, when making your morning coffee, notice the smell, the warmth, and the taste. These small pauses help ground you in the moment, offering moments of calm in your day.
Be Present: When you’re with loved ones, take a moment to truly listen and engage. Practising mindfulness in relationships, as we touched on in Mental Health in Relationships: How to Support a Partner Struggling with Mental Health, deepens connections and reminds you of the positive aspects of your social world.
2. Cultivate a Gratitude Practice
Studies show that gratitude can increase happiness and improve mental health. When we actively look for things we’re grateful for, we begin to shift our focus from what’s missing to what’s present in our lives.
Start Small: Begin each day by noting one or two things you’re grateful for. These could be as simple as a sunny day, a good night’s sleep, or a comforting meal.
Reflect on Your Day: In the evening, take a moment to remember small things that brought you joy or comfort during the day. These reflections can help you go to bed with a more positive outlook, even if it’s been a challenging day.
3. Seek Out Small, Enjoyable Activities
Joy often lies in the little things we enjoy, like a favourite hobby, a new book, or a creative project. Engaging in activities that bring you pleasure, however small, can elevate your mood and reduce feelings of stress and anxiety.
Create Time for Hobbies: If you love drawing, cooking, gardening, or listening to music, make space for these activities regularly. In The Role of Creativity in Mental Health Healing, we explored how creative pursuits can aid mental health recovery by providing an outlet for expression and relaxation.
Mix Up Your Routine: Sometimes, breaking from routine can make all the difference. Take a new route to work, try a different recipe, or explore a local park. These simple changes can make the day feel fresh and exciting.
4. Spend Time in Nature
Research has shown that spending time outdoors can reduce symptoms of depression, anxiety, and stress. Nature offers a calming environment that can help ground you and give you a break from the pressures of everyday life.
Go for a Walk: Even a short walk outside, especially in a green space, can lift your mood. Take note of the trees, the sky, or the feeling of fresh air.
Embrace the Simple Beauty: Find joy in the details—a flower blooming, a bird singing, or the feel of grass beneath your feet. These small wonders remind us of the beauty in the world, providing comfort and a sense of peace.
5. Set Small, Achievable Goals
Mental health struggles can make it difficult to feel productive or motivated. Setting small, manageable goals can offer a sense of purpose and achievement without feeling overwhelming.
Start Small: Begin with simple goals, like making your bed, reading a chapter of a book, or calling a friend. Completing these goals can give you a boost of satisfaction, gradually building up confidence.
Celebrate Your Progress: Recognise each accomplishment, no matter how small. Celebrating small wins can create a positive feedback loop that encourages more positive action, helping you feel capable and resilient over time.
6. Practise Self-Compassion
Mental health challenges often come with a heavy dose of self-criticism. Learning to treat yourself with the same kindness you’d show a friend can make a significant difference in your mental well-being.
Be Kind to Yourself: Notice when self-critical thoughts arise and try to reframe them with compassion. Instead of “I should have done better,” try, “I’m doing my best, and that’s enough.”
Forgive Yourself for Setbacks: If things don’t go as planned, be gentle with yourself. In Coping with Mental Health Setbacks, we discussed that setbacks are a normal part of recovery. Viewing them with self-compassion can prevent discouragement and encourage resilience.
7. Connect with Loved Ones
Social connection is a powerful mood booster and an essential part of mental health. When we’re struggling, it can feel tempting to isolate, but reaching out to loved ones can provide a source of joy, comfort, and support.
Prioritise Quality Time: Spend time with people who uplift you and make you feel understood. This doesn’t always have to mean deep conversations; even a light-hearted chat or shared activity can lift your spirits.
Ask for Support When Needed: Opening up about your mental health, as we touched on in Overcoming Mental Health Stigma in Diverse Communities, can build a sense of understanding and belonging. Letting others in reminds you that you’re not alone on this journey.
8. Practise Mindful Eating
The connection between diet and mental health is gaining increasing recognition. Eating mindfully, with attention to how food makes you feel, can contribute to both physical and mental well-being.
Notice Your Food Choices: Pay attention to how certain foods affect your energy and mood. Healthy, balanced meals can stabilise your blood sugar, reducing feelings of anxiety and fatigue.
Savour Each Bite: Practising gratitude for your meals and taking time to savour each bite can make eating a more joyful experience. This approach to mindful eating, as discussed in The Role of Nutrition in Mental Health, helps you connect with the nourishing aspects of food.
9. Take Breaks and Rest
Taking breaks and allowing yourself to rest can refresh your mind and body. Giving yourself permission to pause, especially during challenging times, is an act of self-respect and kindness.
Incorporate Rest into Your Routine: Schedule small breaks throughout your day to breathe, stretch, or simply rest. Even five minutes can help reset your mind and reduce stress.
Listen to Your Body: Notice when you feel mentally or physically drained, and respond with compassion. Resting isn’t a sign of weakness—it’s an essential part of maintaining balance and well-being.
Finding Joy as a Daily Practice
Embracing small joys in everyday life can be a lifeline during mental health recovery. These moments, though seemingly small, can serve as reminders of beauty, connection, and peace, gradually lifting your spirit and improving your outlook.
By focusing on small, positive changes, you’re building a foundation for long-term mental health. Every act of mindfulness, self-compassion, and connection adds a layer of resilience, helping you navigate life’s challenges with greater strength and joy. Remember, joy doesn’t have to be grand to be meaningful—sometimes, the smallest changes can lead to the most profound transformations.
A note about the author: Craig Field (me) is not a trained counsellor or therapist. I do try to offer advice based on my own personal experience; however, you should always talk to a medical practitioner or qualified therapist to come up with a tailored plan to help with your illness.
My knowledge comes from my own personal, lived experience and that of witnessing people close to me navigating the mental health system.
These blog posts are not intended to replace your doctor or psychologist.
Together we CAN make a difference!
If this post has brought up some difficult thoughts for you, please seek help from your doctor or one of the services listed below. In an emergency dial 000.
13YARN 13 92 76
Blue Knot Helpline 1300 657 380
First Nations Support Line 1800 959 500
Headspace 1800 650 890
Mens Helpline 1300 789 978
Standby support after suicide 1300 727 247
Would you like to learn real skills that will help in the real world?
Dm me or contact via my website because together we can make a difference.
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