We often consider mental health to be simply the absence of illness or distress, but it’s much more.

It includes our emotional, cognitive, and social wellbeing, the foundation of how we experience the world (Galderisi et al., 2015; Gautam et al., 2024).

Mental health shapes how we think, feel, behave, and connect with others, influencing our decisions, relationships, and daily functioning.

Like physical health, it naturally fluctuates with life’s challenges. And as with physical health, we can improve our mental health. If you’re wondering how to improve your mental health, here are some evidence-based tips for daily habits and practical strategies.

Before you continue, we thought you might like to download our five positive psychology tools for free. These engaging, science-based exercises will help you effectively deal with difficult circumstances and give you the tools to improve the resilience of your clients, students, or employees.

Understanding Mental Health

The traditional focus on mental health has been on diagnosing and treating issues like depression, anxiety, and trauma. However, positive psychology offers a fresh perspective on how to improve mental health by exploring how we can actively cultivate wellbeing, purpose, and fulfillment.

This positive approach has been helpful in broadening the mental health conversation by moving beyond the sole treatment of illness and proactively promoting mental health and flourishing (Bohlmeijer & Westerhof, 2021; Seligman & Csikszentmihalyi, 2011).

Mental health is essential to overall wellbeing, affecting how you function in this world. When you improve your mental health, it strengthens resilience, boosts productivity, and improves the quality of your life.

When you neglect your mental wellbeing, it can hinder personal growth and strain both physical health and relationships. Just as we exercise our physical body, we need to exercise our mental health too.

But what can you do to improve your mental health?

Small Daily Habits to Improve Your Mental Health

Small daily habits can make a big difference if you’re looking for simple ways to support your mental health. Try these:

• Create a new morning routine For example, instead of just going into autopilot, start the day with a puzzle at breakfast or a few minutes of playful movement. Shaking up the usual routine reduces stress.
• Energize with movement Even gentle stretching or a spontaneous kitchen dance party can immediately boost feel-good brain chemicals like endorphins and serotonin. It is an easy way to bring an optimistic tone into a dull day.
• Make a promise to a friend Scheduling a quick morning coffee chat, a quick lunch, or a walk can help you connect with others. Socializing reduces stress and lifts the mood even if we don’t feel like it at times.
• Practice gratitude Write down three things you’re thankful for each day to shift focus toward positive experiences.
• Set realistic goals Provide yourself with purpose and motivation without overwhelming pressure.
• Take regular breaks This allows your mind to recharge and improve focus.
• Limit screen time Reduce exposure to negative news cycles and overstimulation, which can heighten anxiety.

While small, these habits compound over time, fostering resilience, balance, and a more mindful approach to everyday life (Seligman & Csikszentmihalyi, 2011).

Evidence-Based Strategies to Improve Mental Health

Want to take mental health a step further? Just like we can train our bodies, we can exercise our mental health. Remember, every person is unique, and what works for one might not work for another. I always tell my clients: I have the toolbox, but you need to choose the tools that work for you.

Here is a selection of evidence-based strategies to improve mental health (Bohlmeijer & Westerhof, 2021).

• Two-for-one Regular physical activity improves mood, reduces anxiety, and enhances cognitive function through the release of endorphins and serotonin.
• Brain-muscle training Mindfulness and meditation are to the brain what weightlifting is to the body, decreasing stress, anxiety, and depression by cultivating present-moment awareness.
• Social connections Strong social networks are repeatedly linked with lower rates of depression and greater life satisfaction.
• High-quality sleep Good sleep is crucial for mental and cognitive health, while inadequate rest impairs mood and emotion regulation.
• Nutrition and hydration Diets rich in whole foods support neurotransmitter activity. Here’s something fascinating: About 90% to 95% of serotonin (the mood-regulating chemical) is produced in your gut, not your brain (Azar, 2012). And yes, dark chocolate does help increase serotonin (Healthcare Bulletin, 2025)!
• Professional help Therapy and other interventions have high success rates in alleviating symptoms and improving quality of life.

Positive Psychology and Overcoming Barriers

Positive psychology is an evidence-based approach that helps you understand how to improve mental health and mental wellbeing by focusing on your strengths, purpose, and what makes life worth living.

Rather than labeling experiences as problems that require fixing, positive psychology encourages you to cultivate your inner resources, such as optimism, resilience, and gratitude.

This focus shift boosts emotional wellbeing, creates a buffer against stress, and fosters personal growth. By turning your attention toward meaning, connection, and authentic strengths, even when you face adversity, you build emotional agility and develop the psychological habits you need to flourish (David, 2016).

Lasting, complete mental health comes from the absence of struggle and from the active nurturing of what helps you thrive (Mason-Stephens et al., 2025).

Flourishing often begins with strength-spotting: recognizing and activating your unique traits like creativity, kindness, or perseverance when you are faced with challenges. Knowing your strengths provides a reliable foundation for navigating setbacks and building confidence.

Positive reframing also plays a crucial role in improving your mental health by shifting how you perceive difficulties. Instead of obstacles, difficulties become learning opportunities. This mindset has been shown to reinforce resilience and adaptive coping in the brain (Pizzie et al., 2020).

Pursuing activities that bring meaning and purpose, even small, inspiring steps, can increase your motivation and counteract self-doubt. And lastly, nurturing trusted relationships and psychological safety through open sharing fosters lasting belonging, which can be a powerful protector of mental health.

Here on PositivePsychology.com we also have hundreds of articles to help you flourish, but an easy start would be to read our short posts describing What is Mental Health?, and also Why is Mental Health Important? A recommended and insightful read is What Shapes Men’s Mental Health Today?

A Take-Home Message

Mental health isn’t just about avoiding illness. It’s about actively cultivating the skills, habits, and mindset that help you thrive. By embracing evidence-based strategies, practicing small daily habits, and approaching your emotions with curiosity rather than judgment, you’re already taking powerful steps toward flourishing.

If you want to know how to improve your mental health, remember it isn’t a solo journey. Building mental health happens in a community, through authentic connections, and with professional support when needed.

If you take one thing from this, let it be this: Your mental health deserves the same attention and care as your physical health. You have the power to not just survive, but truly flourish.