5 simple mental health exercises to try this week

We tend to think about our health in active terms: lacing up sneakers for a walk, taking the stairs at work, fitting in a weight-lifting workout on the weekend. Mental health habits can feel less tangible. But a growing body of research in positive psychology suggests that simple, intentional practices can boost everyday well-being, lift mood, and help us cope with stress. While these practices aren’t a substitute for professional care, they can be a helpful complement.

The mind is often compared to a muscle, in that it may respond to regular practice. Research shows that cognitive behavioural therapy, or CBT, can produce measurable changes in the parts of the brain that regulate emotion. And just as physical training combines guided sessions with work you do on your own, mental health approaches often follow a similar pattern.

"Psychotherapy is like meeting with a personal trainer,” says Dr. Andrew Morgan, a psychiatrist at Cleveland Clinic Canada, Manulife’s Medical Director for Group Benefits. “And like physical training, you'll benefit more if you keep practicing outside those sessions. These are skills; and the way to improve any skill is to practice it."

Many benefits plans include access to counselling and other supports. With that in mind, Dr. Morgan shares five simple exercises you can try this week.

This is the simplest exercise on this list and only takes about five minutes. It involves writing down three things that went well at the end of the day. They don't need to be major events: a great cup of coffee, a thoughtful compliment from a friend, a productive meeting. The aim is simply to notice and capture what felt positive.

Over time, the practice may help shift attention away from threat-scanning and toward noticing what's good – the same premise behind CBT. "Our brains evolved to be vigilant about dangers around us," explains Dr. Morgan. "If you can shift toward a more balanced view – emphasizing that even in the midst of challenges, some things are going well – then over time, you might feel more optimistic," he says.

Like many CBT-based practices, this is a skill that becomes more natural with repetition.

One way to approach this is to keep a notebook on your bedside table and make it part of your evening routine. Some people find that writing things down – rather than just thinking about them – strengthens the effect, Dr. Morgan says. It can also be something you share: At the dinner table, for example, you might ask, “What was something good that happened today?” 

One aspect of kindness is that it can work in two directions: by benefiting the recipient and giving the giver a small lift. "Altruism is reinforcing and positive for us as individuals as well as for society," Dr. Morgan says.

When the kindness is directed at someone you know – a colleague, neighbour, or family member – it can also strengthen the relationship. And relationships, Dr. Morgan notes, are one of the most important factors in human contentment. 

You might start with one small act this week – buying lunch for a coworker or sending a Thank You note to someone who helped you recently. The gesture doesn’t need to be large to have an impact.

Another practice involves spending a short period of time writing about what life might look like 10 years from now, assuming things have unfolded as well as they reasonably could. The emphasis is on what feels plausible, rather than imagining an idealized or unrealistic future.

Some people find it helpful to include everyday details – such as where they’re living, who they’re spending time with, or what a typical weekday morning might involve – as well as how they feel about areas like health, relationships, and work. Writing in the present tense can also help make the description feel more concrete.

This exercise may have more than one potential benefit. As Dr. Morgan explains, “It can increase optimism, especially if it feels realistic. And it can also help you assess: ‘Am I doing things now that move me in that direction?’”

He adds that the practice can also offer perspective when stressors arise. “That thing that feels so huge in the moment – is it actually important in the bigger picture of what I want my life to be? Often it isn’t likely to matter in a week, a month, or a year.”

Some people find it helpful to set aside time – for example, a quiet weekend morning – to write freely, without editing or judgement. The writing isn’t intended to be shared; it’s simply a way to explore personal reflections about where life may be heading.

Savouring refers to being more fully present with positive experiences – such as eating a meal without distractions, going for a walk without mentally running through a to‑do list, or having a conversation without interruptions. It’s often described as paying closer attention to, and lingering with, the positive aspects of an experience.

"We're often pulled toward worry about the future or rumination about the past," Dr. Morgan says. "Savouring can help anchor us in the present moment." He notes that it can also allow people to draw more positive emotion from experiences they're already having, without requiring additional time or resources.

Some people choose to focus on a familiar, everyday moment – like a morning skincare routine, a snack, or an evening shower – and experience it with fewer distractions. "It can be as simple as eating a meal and really paying attention to it – the taste, smell, texture, the experience of it," says Dr. Morgan. 

Reminiscing is sometimes described as a time-travelling counterpart to mindfulness. Many people have extensive photo libraries they don’t revisit often. Looking back through images – whether from a trip, a celebration, or ordinary days that felt especially meaningful – can reconnect people with how they experienced those moments at the time.

Some people choose to spend a few minutes scrolling through a favourite period in their photo library, pausing on a handful of images and recalling the moment they capture. "This can give you a genuine boost of positive emotion in very little time,” says Dr. Morgan.

While each of these exercises may offer benefits, trying all of them at once can feel like a lot. It can be helpful to begin with one that feels more appealing or manageable. Some people choose to try a practice over a set period – for example, a couple of weeks – at a pace that feels realistic for them. What that looks like can vary: for some, it might mean a few times a week; for others, less often. Linking a new practice to an existing routine, such as breakfast or brushing your teeth, may make it easier to incorporate over time.

At the end of that period, it’s not always easy to tell whether anything has shifted. In those cases, feedback from someone who knows you well can sometimes offer an outside perspective. For those who have access to counselling or other mental health supports, a conversation with a professional may offer a similar lens.

Dr. Morgan notes that he often hears from family members that someone appears to be doing better – engaging more at work, returning to hobbies, or getting out more – before they recognize those changes themselves. Like physical training, changes may build gradually, with small shifts adding up over time.

_{This article is for informational purposes only. It is not intended to diagnose or treat a condition. If you have questions or concerns about your specific situation or are seeking medical advice, contact your medical doctor or your health care provider.}

_{Cleveland Clinic Canada}

_{Manulife is proud to have Cleveland Clinic Canada on board as Medical Director for our Group Benefits operations. Cleveland Clinic Canada has a wealth of global health care expertise and shares our goal to help Canadians live longer, healthier, and better lives. Cleveland Clinic is a nonprofit organization that has been at the forefront of modern medicine since 1921. In recent years, Cleveland Clinic has worked with progressive companies in Canada and around the world to prioritize the health and well-being of their employees, customers, and communities.}