5 Things To Do More (& 3 Things To Do Less) For Your Mental Health This Year

Feeling your New Year, New Me intentions starting to fade? Thinking about a few things to do more 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 in the year ahead.

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 and found that those who eat traditional diets (consisting mainly of whole, unprocessed foods) have 25% to 35% lower rates of depression than those who eat a traditional diet. Proof that our gut health goes hand in hand with our mental health.

In addition to supporting mental health, exercise can also have a positive impact on sleep4. What better reason to book that next workout class?

It's safe to say that 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 depression5 and improve overall well-being. I highly recommend going on social media for no more than 10-15 minutes at a time. If it’s helpful, set a reminder. This will allow you to be present and eliminate doom scrolling.

What makes reading a book or article so great 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 function6. Curling up with a good book can also relax the body and decrease stress7.

The average person has tens of thousands of thoughts a day—many of which are negative. Constant “what if” or “I should” thoughts cause stress and anxiety. If you struggle with these, journaling can help. Journaling allows us to explore our inner world, thoughts, emotions, and behaviors. By starting a journaling practice, you allow yourself to explore and observe your negative thoughts. Over time, this can help you develop more positive self-talk that your future self will thank you for. 

When you think of being organized, your mind probably goes to work. But organization is important for all aspects of our life. Having a cluttered home environment, for example, 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.

This year, I encourage you to take a moment to sit down and reflect on your:

This will foster a stronger connection and alleviate any anxiety that may occur with future decisions. Remember that you are important and so are your needs. Setting boundaries is a form of self-love that will contribute to your well-being. 

You probably know that getting proper sleep has countless benefits: It elevates your mood, keeps your mind sharp, helps with metabolic health, and keeps your immune system strong9. You can set yourself up for a successful sleep routine by winding down earlier, limiting your exposure to alcohol and caffeine at least 6 hours before bedtime, reducing screen time before bed, and sleeping with an eye mask. And if you can steal time during the day for a nap, go for it, and don’t feel guilty!

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 highly effective—steps forward.