How to improve your mental health, one day at a time

Most advice on how to improve your mental health is either too vague ("look after yourself") or too big ("change your life"). The research points to something more useful: a handful of everyday habits that, added up across a day, tend to move how you feel.

This isn't medical advice, and it isn't a substitute for help if you're struggling. If low mood or anxiety is getting in the way of life, talk to your GP.

1. Protect your sleep first

Sleep is the foundation the rest of the day sits on. Adults generally do best on 7–9 hours, and both short and very long sleep are linked to poorer mood. That's why Goodday scores sleep before anything else.

Try: a fixed wake-up time, even at weekends, and screens off for the last half hour before bed.

2. Move, ideally hard enough to puff

Regular physical activity is one of the best-supported ways to lift mood and ease anxiety symptoms. You don't need a gym. A brisk walk counts; something that gets you out of breath counts more.

Try: 20 minutes before lunch, three days this week.

3. Get outside, early

Morning daylight helps set your body clock, and time in green or blue spaces is consistently linked to better wellbeing. A sea swim combines cold water, nature and effort — which is why it's one of the top scorers in the app.

4. Spend real time with people

Strong relationships are among the most reliable predictors of long-term wellbeing. Time with friends or with your kids, without a phone in hand, scores well for a reason.

5. Notice the scroll

A bit of social media is fine — Goodday gives you a free allowance before it starts costing points. Past that, heavy use and late-night doomscrolling are linked to worse sleep and mood.

Try: move one app off your home screen for a week.

See what works for you

Population research tells you what tends to help. Your own days tell you what actually helps you. Log a week in Goodday, check your Trends, and keep the one change that moved your score the most.