5 ways to take time for your mind

It’s easy for mental wellbeing to slide down the priority list when life gets busy. Maybe you’re juggling work, family and admin, feeling stretched, sleeping badly, or simply noticing your motivation and mood aren’t quite where you’d like them to be.

That’s exactly why it helps to have a few small, realistic habits you can lean on – the kind that don’t take loads of time, money or energy, but can still make a meaningful difference. Think tiny daily resets, simple ways to switch off, and quick check-ins that help you feel more grounded.

As Sophie Mort, clinical psychologist and mental health expert at Headspace, often reminds us, it’s those small, consistent daily rituals that can help signal safety and steadiness – especially when life feels full-on.

1. Check in with yourself

When life gets hectic, it can be harder to recognise when we’re struggling. But not taking time to check in with how we’re feeling – because we have 101 other things to be doing – means we risk hurtling towards burnout without even knowing it.

Being mindful of how we’re feeling by practicing daily mindfulness can really help with this. Taking the time out for relaxation techniques, such as breathing exercises, meditation or yoga, gives us the permission for a moment of self-care, and by doing so, we can then take positive steps towards reducing our stress levels and (hopefully) stop us from verging on breaking point.

Why not try setting a small and achievable weekly or daily goal to check in with yourself? This could be setting aside five or 10 minutes a day for yourself in whatever form. Set a reminder on your phone for ‘Me Time’ and stick to it.

Or take one night a week to do something completely for yourself. It could be a relaxing bubble bath or going to bed early to read your favourite book – nothing is off limits!

2. Living the dream

Sleeping doesn’t just give our bodies a rest; it is time for our minds to recharge, too. When we sleep, we process information, consolidate memories and undergo maintenance processes that prepare us for the day ahead.

Short or fragmented sleep interrupts these processes and can impact our mental health. Even modest sleep restrictions1, according to Vitality data, can leave us feeling more irritable, anxious and less able to regulate our emotions. “The less people sleep, the thinner their psychological defences become,” said the report.

Ensuring we have a healthy sleep routine is, therefore, key for our wellbeing. Lara Aillon-Sohl, a psychiatrist at Headspace, says a good sleep routine is grounded in healthy behaviours.

For her, this starts with reducing the levels of light in the home and turning down the brightness on devices two hours before bed; adopting calming activities in the lead up to sleep – such as reading – and taking a few moments at the end of the day to think about what we’re grateful for.

Even if you think you have a healthy sleep routine, why not try one of her suggestions? You might be surprised by the results.

3. Stay connected

“Social connection is especially important,” says Mort. “Maintaining contact with friends and family, even virtually, helps sustain the feeling of connection and a sense of belonging.”

Why not incorporate your other healthy activities with a friend? Going to a parkrun not only gets you and your loved ones out in nature, but you’re also doing an activity and catching up, all for free! Or meet at the gym to do an exercise class together. You could also go for a walk in a new area?

Another thing you can try, according to Mort, is making micro connections with people around you. Why not say “hi” to someone at your local café or when you get on the bus. Or simply send a quick message to a friend to check in with them and let them know you’re thinking about them.

“Genuine connection is one of the strongest predictors of wellbeing, and small, consistent interactions help build emotional resilience,” she adds.

4. Tidy space, tidy mind

Studies have shown that a clean and organised space can reduce stress levels and promote a calm mind.

This is because serotonin, the hormone that stabilises mood and happiness, are naturally boosted in clean and organised settings. Clutter and mess can therefore trigger the brain’s stress responses, making tough moments feel even harder.

This means those who are experiencing periods of stress or struggle could really benefit from taking time to keep their home tidy, as it helps to mitigate the effects of depression.

Even when circumstances feel out of our hands, looking after our surroundings can help us feel calmer and more in control.

5. Beat the blues

At colder times of year, many of us are far more susceptible to seasonal affective disorder (SAD) – otherwise known as the ‘winter blues’. Symptoms of this can be persistent low mood and even depression.

Even though Mort says that it is a “very common response to reduced sunlight and colder weather”, it can make these icy months particularly hard. Knowing how to tackle these feelings with a few tips and tricks can do wonders for our mental health.

Mort recommends stepping outside at some point during the morning once the sun is up, even if it’s for a brief walk or over a sip of coffee at the door (maybe out of the window) to regulate your circadian rhythm and help stabilise mood.

Or if you struggle to get outside, a light therapy lamp is a “surprisingly effective stand-in,” she adds. Other healthy habits such as braving the cold to keep active and maintaining a healthy diet can keep the winter blues at bay.

If you want to improve your mental health, Vitality can help

At Vitality, we understand that mental health is as important as physical health. That’s why we’ve given all Vitality health insurance members access to:

• Self-care apps and online tools
• Up to eight sessions of counselling or cognitive behavioural therapy, plus
• The option of adding on extra cover for more enhanced mental health treatment

If you need help with your mental wellbeing but don’t know which course of action is suited to you, see below what is available to you through your Vitality health insurance plan.

Which mental health treatment option is right for you?

Vitality offers a range of mental health services for health insurance members that are designed to support your mental wellbeing and meet you where you are at.

Explore self-help with Headspace

You can access Headspace’s mindfulness-based mental wellbeing support straight away, at no extra cost, as part of your health plan. Get support straight away to take control of your mental health with Headspace.

Click here to start your membership with Headspace

I want to explore therapy

In partnership with mental health specialists Wysa, we’ll help connect you with the best support for your condition. This can range from guided digital mental health support, to online video or face to face Talking Therapies through Vitality’s clinical partners.

Explore your therapy options via Care Hub

Talking Therapies referral

If you have been referred by a GP and would rather access Talking Therapies directly, you can see your care options by clicking the link below. You can also still access Headspace or see if the Wysa app is right for you via the links above.

Review your care options and Talking therapies

¹ Building healthy sleep habits – The next frontier in prevention, Vitality & London School of Economics, 2025.