What daily 10-minute habit can help your mental health? A Therapist’s guide

Summary: Research shows that just 10 minutes of mindfulness or simple self-care activities can significantly improve mental well-being, reduce stress, and encourage positive lifestyle changes. Whether it’s deep breathing, journaling, a short walk, or mindful meditation, these small habits can make a big impact. If mental health struggles persist, seeking professional support through telehealth or helpline services is essential. Even small daily actions can help create a healthier, more balanced mindset. In today’s hectic world, finding time for mental health can seem like a challenge, but what if just 10 minutes a day could bring about real change? A recent study¹, published in the British Journal of Health Psychology by scholars from the Universities of Bath and Southampton demonstrates that practising mindfulness for just 10 minutes can enhance mental well-being, relieve anxiety and depression, and inspire individuals to make positive changes in their lifestyle, such as exercising more, eating better, and improving sleep routines. You don’t need long therapy sessions or an elaborate self-care regimen to improve your mental well-being. Sometimes, it’s the small, consistent actions that deliver the most powerful results. Whether it’s taking deep breaths, stretching, or jotting down a few things you are grateful for, a quick 10-minute practice might be enough to create a positive shift in your mental health. Let’s explore some simple habits that could transform your mindset and brighten your day! 

15 ten-minute habits that can improve your mental health

Small daily habits can make a big difference in your mental well-being. Here are some 10-minute habits to try: 

1. Deep breathing exercises: Slow and deliberate breathing can help induce relaxation and lower stress levels. Just dedicating 10 minutes can alleviate anxiety and enhance concentration. 
2. Journaling: Putting your thoughts and emotions in writing offers a means to release feelings and gain clarity. This practice aids in recognising patterns and understanding challenges better. 
3. Taking a short walk:  A short walk outdoors, even if it’s only for 10 minutes, can elevate your mood, restore energy, and provide a mental reset. The combination of fresh air and movement helps clear your thoughts. 
4. Practising gratitude: Identifying three things you appreciate in your life redirects your attention to positive aspects. This straightforward habit can enhance overall happiness and resilience. 
5. Doing some stretching or light yoga: Gentle movements can relieve tension, boost blood flow, and promote relaxation. It also fosters a connection between the body and mind, enhancing self-awareness. 
6. Listening to music: Enjoying calming or invigorating music can swiftly improve your mood. It can alleviate stress, enhance focus, and uplift emotional health. 
7. Taking a digital break: Stepping away from screens for a brief period can lessen mental fatigue and sensory overload. It also sharpens concentration and allows your mind to reset. 
8. Practising mindful meditation: Engaging in mindfulness exercises, even for just 10 minutes, can improve emotional stability and self-awareness. It teaches the brain to remain present in the moment. 
9. Reaching out to a loved one: Sending a quick message or making a phone call to a friend or family member strengthens your bonds. Social interactions can diminish feelings of loneliness. 
10. Mindfully sipping tea or water: Staying hydrated is vital for cognitive function and overall health. Enjoying herbal tea can also offer a moment of tranquillity. 
11. Reading a few pages: Delving into a book, article, or poem can stimulate your mind and ease stress. Fiction, in particular, serves as an escape from everyday concerns. 
12. Practising self-affirmations: Reciting positive affirmations about yourself boosts self-esteem and mitigates negative thoughts. It reinforces a healthier self-image. 
13. Decluttering a small space: Cleaning up a desk or a specific corner in your home can instil a sense of control. A tidy space fosters a calming and productive atmosphere. 
14. Engaging in creative activities: Spending 10 minutes drawing, colouring, or crafting can be therapeutic. Creative outlets help in processing emotions and alleviating stress. 
15. Enjoying time with a pet: Interacting with or simply being near a pet can decrease stress levels. It offers comfort, companionship, and joy. 

Summary: Incorporating small daily habits like deep breathing, journaling, walking, or stretching can significantly boost mental well-being. These simple, short activities help relieve stress, improve mood, and promote relaxation.

When and where to seek support?

Reach out for assistance if you are dealing with ongoing feelings of sadness, anxiety, trouble managing stress, or alterations in sleep, appetite, or mood. An online general practitioner can evaluate your mental health and create a Mental Health Treatment Plan (MHTP) which is bulk billed to Medicare, to facilitate subsidised therapy sessions. There are support services available such as Beyond Blue, Lifeline (13 11 14), and Headspace for young individuals. In cases of emergency, please contact the Suicide Callback Service (1300 659 467) or head to the emergency department. Many organisations also provide telehealth services, allowing you to receive support from the comfort of your home. Taking the step to seek help is crucial for improving your mental health.  In just 10 minutes a day, you can improve your mental well-being with small actions that make a big impact. Whether it’s breathing deeply, stretching, or practising gratitude, these small self-care moments can help lower stress, lift your mood, and help you feel more grounded. It’s a simple but powerful way to nurture yourself—because even a minimal effort can bring lasting benefits!