10 top tips for mental health routine
10 top tips for a tip top mental health routine
We all know that 2020 has been a challenging year. While doing the best we can to protect the physical and mental health of our employees, it’s vital to remember how these strange and ever-changing circumstances continue to place a real strain on wellbeing.
Last month, as part of World Mental Health Day, we asked our team to share their tips to improving their mental health during lockdown.
“Recently I've found that audiobooks are great for focus and concentration. Walks are good and coffee is necessary!”
“One tip I have found has helped me, especially in the last week or so, with the lockdown restrictions, is to try and do something each day that I look forward to. So, little things like treating myself to a coffee, going to explore a new walk or having a zoom call with a friend has meant that it's broken each day up with something different that I've been able to look forward to.”
“I've made a conscious effort to go to the gym or for a walk after work, to ensure that I'm not just looking at a screen all day, whether that's my laptop, phone or TV. This has helped me so much!”
“I now have a home gym in my man cave and really enjoyed the competitive spirit of our recent amber fitness challenge. I’ve become slightly obsessed, if I’m honest. I made some diet changes and have lost 21 pounds in seven weeks.”
What I’m trying to do is live in the moment more, read more, because reading puts life into context, and reassess my relationship with the things I rely on, Facebook and alcohol. My work in progress is to learn to enjoy the person you are. Other people seem to like you, so there is no reason why you shouldn't.
Fitbits have some free meditation sessions. I’ve been using a three minute focus session each morning before I start work. It's a super quick and always gets me in the right frame of mind.
“I came across meditation, tried it couple of times and to be honest, I didn’t get it. But I continued, as my friend had insisted and, slowly, I learned how to enjoy it.”
“Every Saturday, my family has home-made pizzas and we have lots of fun making them – and then competing for whose is the best.”
“I try to understand the things that I can have an impact on. Focusing on those, and acknowledging the things that I can't affect, helps me make peace with the fact certain things are out of my control.”
“My top tips would be try making a conscious effort to allow extra time for self-care, establish a routine, try sticking to a decent bedtime, make work agile and, most importantly, be kinder to yourself.”
Why routines matter for mental health
When life feels unpredictable, a routine can act as an anchor. It creates a sense of order and control, which is especially valuable when external circumstances are beyond our influence. A consistent daily rhythm helps regulate our body clock, improves sleep quality, and reduces the mental energy spent on making countless small decisions. By automating certain aspects of our day, we free up cognitive resources for more meaningful tasks and interactions.
Psychologists often refer to this as reducing "decision fatigue." When we establish set times for waking, working, eating, and relaxing, we no longer need to deliberate over every action. This predictability can lower anxiety and create a foundation of stability. Even small routines, like a morning cup of tea or a short stretch before bed, signal to our brain that we are safe and in control.
However, it is important to build flexibility into routines. Rigid schedules can become another source of stress if life interrupts them. The goal is a supportive framework, not a straitjacket. Allow room for spontaneity and self-compassion when things don't go exactly to plan.
Building a personalised mental health routine
There is no one-size-fits-all approach to mental wellbeing. What works for one person may not suit another, and that is perfectly fine. The key is to experiment and reflect on what genuinely helps you feel more grounded, energised, and connected. Start by identifying the times of day when you feel most vulnerable or stressed, and consider what small actions could ease those moments.
For example, if mornings feel rushed and chaotic, try preparing something the night before, or waking ten minutes earlier for a quiet moment. If afternoons bring a slump, a short walk or a healthy snack might help. The aim is to weave supportive habits into your existing day rather than overhauling everything at once.
It can also be useful to think in terms of different types of self-care:
- Physical: exercise, sleep, nutrition, hydration
- Emotional: journaling, therapy, creative expression
- Social: connecting with friends, family, or community
- Cognitive: learning, reading, puzzles, or mindful focus
- Spiritual: meditation, nature, or reflection
By addressing a mix of these areas, you create a more balanced and resilient routine.
Practical tips for sticking to your routine
Motivation can wane, especially when life gets busy or stressful. That is why it helps to design your routine with built-in reminders and rewards. Try linking a new habit to an existing one. For instance, after brushing your teeth, do a one-minute breathing exercise. This technique, known as habit stacking, makes it easier to remember and repeat the behaviour.
Another useful strategy is to track your progress. This doesn't have to be complicated; a simple tick on a calendar or a note in your phone can provide a sense of achievement. Seeing your consistency builds momentum and reinforces the habit. On days when you miss a step, avoid self-criticism. Instead, gently return to the routine the next day.
It also helps to make the routine enjoyable. If you dread a particular activity, it will be hard to maintain. Experiment with different forms of exercise, meditation apps, or creative outlets until you find something that feels good. Remember, the best routine is the one you can sustain.
The role of connection and community
Human beings are inherently social, and meaningful connections are a cornerstone of mental health. During periods of isolation or remote work, it is easy to become disconnected from others. That is why deliberately scheduling social interactions can be as important as scheduling work tasks. A quick phone call, a video chat, or even a shared online activity can lift your mood and remind you that you are not alone.
At amber energy, we have seen how small gestures of connection can make a big difference. Whether it is a virtual coffee break, a team fitness challenge, or simply checking in on a colleague, these moments foster a sense of belonging. They also provide opportunities to share tips and support one another, as our team did for World Mental Health Day.
Consider joining a club, volunteering, or reconnecting with an old friend. Even brief, positive interactions can boost oxytocin and reduce stress. If in-person meetings are not possible, explore online communities that share your interests. The key is to make connection a regular part of your routine, not an afterthought.
Adapting your routine over time
Life is constantly changing, and your mental health routine should evolve with it. What worked during a lockdown may not be suitable when you return to a busy office. Periodically review your habits and ask yourself: Is this still serving me? Do I need to adjust the timing, frequency, or type of activity? Being flexible and willing to experiment is essential.
Seasons, work demands, and personal circumstances all influence our needs. For example, you might need more outdoor time in summer and more indoor relaxation in winter. Or you might find that a morning meditation works better than an evening one during a particularly stressful project. Listen to your body and mind, and be willing to tweak your routine accordingly.
It can also be helpful to set small, realistic goals. Instead of aiming for a perfect routine, focus on one or two habits at a time. Celebrate your successes, no matter how small, and treat setbacks as learning opportunities. Over time, these small adjustments add up to a resilient and personalised approach to mental wellbeing.
For more insights on wellbeing and workplace culture, explore our Blogs section or read about 5 opportunities helping UK businesses get to net zero.