Days get crowded, calendars get booked, and usually, one of the first things to fall by the wayside is self-care. But prioritizing mental health activities (which are practices meant to reduce stress and improve mental wellbeing) is an extremely worthy use of your time—even if you only have a few minutes to spare.

“It’s so important that you make this a priority—not an afterthought,” says licensed therapist Melissa Legere, clinical director and co-founder of California Behavioral Health. “Our mental health is just as important as our physical health, and it deserves the same amount of attention and care. When you prioritize your mental health, it can have a positive ripple effect on all aspects of your life, and you’ll always be able to show up as your best self for yourself and those around you.”

Of course, the mental health activities that work best for you might be different from the self-care practices that work well for others. That’s why we asked Legere and seven other mental health experts to share their go-to strategies to help you get inspired. Check out their favorite mental health activities below:

1. Check In With Yourself

First things first, consider what you really need at the moment. That could change day to day, so checking in with yourself is a smart first step. 

“When we have those moments during the day that leave space for something, [use] the time to first ask, ‘What would be most nourishing to me today?’” recommends Grace Lautman, a licensed mental health counselor and owner of Honor Nutrition & Counseling. 

“For instance, take a quick nap if you didn’t sleep well the night before, or hop on the Peloton [Bike] if you’re well rested but fatigued from staring at the computer all day,” she says. “Our nervous system needs us to make decisions that are super tuned in in order to actually get the benefit of relaxation and stress relief.”

You can also weave this into your weekend routine, with what Legere refers to as a “Sunday reset.” 

“Take some time on Sunday (or whenever you have a day off) to recharge and prepare yourself for the week ahead,” she says. “You can organize your space, plan out your week, or simply just enjoy some peace and quiet. This simple habit will help give your mind a break and help you feel a lot more in control when Monday rolls around (or whenever your work week begins).”

2. Have a Morning and Nighttime Routine

Creating structure has its benefits beyond a Sunday reset or mini break here and there. Legere suggests establishing a morning and nighttime routine that allow you to fully prepare for the day ahead or wind down before turning in. 

“It gives your mind a chance to settle and focus on one thing at a time,” Legere says. “This kind of consistency can help lower stress and make your day flow more smoothly, which can be especially helpful during busy or chaotic times.”

3. Consider Mindful Meditation

Practicing mindfulness is another science-backed way to support your mental wellness, according to Sham Singh, MD, a psychiatrist at WINIT Clinic.

“From a clinical perspective, mindfulness-based interventions have loads of evidence to support their effectiveness in reducing symptoms of anxiety and depression,” Dr. Singh says. “By being non-judgmental in the present moment, individuals can improve their emotional regulation and reduce rumination.”

One widely accessible way to practice mindfulness? Meditation. This ancient practice is easily accessible and has the power to boost wellbeing, reduce stress and anxiety, and improve emotional regulation. You can find thousands of guided meditation classes on the Peloton App, with options ranging from five to 30 minutes long.

4. Rethink How You Talk to Yourself

One approachable mental health activity that won’t require additional time? Reframing your inner dialogue to benefit your mental health.

“Positive self-talk is so important,” says Courtney Grayden, a licensed therapist and founder of Evolve Within. “We’re often so hard on ourselves, but you have to be your own biggest cheerleader.”

It may take time to shift from a negative to loving inner voice, but you can start by talking to yourself like you would a friend, writing down affirmations, and “speaking back” to your negative voice with a positive alternative. One of Peloton instructor Kirsten Ferguson’s favorite examples: “Isn’t it just as likely that it will all work out?”

5. Put Pen to Paper

Of all the mental health activities experts recommended to us, the most popular pick was journaling. It makes sense: The practice has a host of benefits for your mental health, such as improved insight, enhanced decision-making skills, and reduced stress.

Registered professional counselor Riley Brown has a few thought-starters for new writers. “When journaling, we want to write down what we are feeling, where we feel that in our body, and why we feel this way,” she says. “Journaling in this way allows for the emotion to pass on the message it is trying to pass on and eventually move on.” 

Grayden has another tip she shares with her clients: End your day with a gratitude practice—with or without a physical journal. That could look like “using an app, writing in a journal, or just jotting down three things that went well that day,” she says.

6. Take a Social Media Break

It shouldn’t come as a shock that endlessly scrolling through social media can have seriously negative side effects on your mental wellbeing. There are plenty of inspiring accounts to follow, but it’s OK to remove yourself from the digital world for a bit.

For example, you could start by setting time limits on social media apps or carving out one hour of the day that you tuck your phone into a drawer. Grayden adds that you can also put the “Do Not Disturb” mode on your phone when you go out for a walk, or charge your phone in another room overnight. 

7. Go Outside

Don’t underestimate the power of the great outdoors. Research suggests that spending between 20 and 90 minutes in nature—whether that’s gardening, going for a walk, or taking your mat Pilates practice outside—is an effective way to improve mental health in adults.

Michelle Dees, MD, a board-certified psychiatrist at Luxury Psychiatry Clinic, offers a personal favorite mental health activity that combines nature with mindfulness: “I concentrate on the chirping of birds, the breeze gently rustling the leaves, and the wind that brushes against my skin,” she says. “Using these intentional, small moments of mindfulness helps me feel rooted and energized.”

8. Break a Sweat

“Movement is essential, because you’re killing two birds with one stone,” Grayden says. “It’s good for both your mental health and your physical health. Get a good sweat in to relieve stress, or go for a walk in the grass or at the beach without shoes on to feel more grounded,” she suggests.

Other recommended movement-based activities include practicing yoga or tai chi, two gentle exercises that encourage you to connect your body with your breath, says Rostislav Ignatov, MD, a board-certified psychiatrist and Chief Medical Officer at The Haven Detox.

“These practices improve flexibility, strength, and balance, while also promoting deep relaxation,” Dr. Ignatov says. “Both yoga and tai chi are suitable for all fitness levels, and their meditative qualities are great for boosting mental health.”

9. Dance It Out

Bring more fun and creativity to your movement with a dance session. You can come up with your own unique routine, or browse through one of the many dance cardio classes available on the Peloton App.

Dancing is an especially great tool for shaking out negative emotions, according to Janet Bayramyan, a licensed psychotherapist and owner of Road to Wellness Therapy. “It enhances mood, reduces stress, and boosts cognitive health through neuroplasticity,” she explains. “Dancing is an expressive form of exercise that combines music, movement, and joy.”

10. Spend Time with Animals

For many of us, being around animals is healing—and there are several ways you can connect with them, from petting a dog to watching fish swim at an aquarium, Dr. Ignatov says.

“Animals offer companionship, unconditional love, and a calming presence that can ease anxiety and make you feel more connected,” he says. “If you don’t have a pet of your own, volunteering at an animal shelter is a great way to enjoy these benefits while also helping others.” 

11. Cook a New Recipe

Dr. Ignatov says that preparing a new meal or experimenting in the kitchen is another great mental health activity that acts as a “fun, fulfilling distraction.” 

“For some people, this activity gave them a sense of accomplishment and relaxation,” he says. “You don’t need to be a professional chef to get started—just pick a simple recipe and enjoy the creative process. It’s a great way to combine self-care with a little creativity.” 

12. Get Creative

Beyond the kitchen, you can seek out creative pursuits that also contribute to your mental health. Dr. Singh says painting, writing, or playing music provides an expressive outlet for your emotions and allows you to process complex feelings while also reducing stress. 

“Doing creative work can boost self-esteem and sense of accomplishment, which is important for overall psychological wellbeing,” Dr. Singh says. “I recommend my patients allocate time each week for creative activities, as regular engagement can lead to sustained emotional balance and personal growth.”

How Often Should You Take a Mental Health Activity Break?

Prioritizing your mental health may require you to make some minor tweaks to your schedule. Many experts recommend carving out time for mental health activities once a day—even if you only have a few minutes to spare. 

“I like to build mini breaks in my day (five to 10 minutes every couple of hours) and plan at least one longer activity weekly to recharge,” Bayramyan says.

Legere says taking these breaks has long-term effects, and keeps you from burning out.

“We’re not machines meant to run non-stop, so give your mind that chance to rest or reset before it gets too overwhelmed,” she says. “Don’t wait until you’re feeling drained or stressed out to take a break. Make it a regular thing in your life so you can always keep yourself in a good headspace.”