It can be tempting to overhaul your whole life when your mental health dips, but small, everyday changes and routines can make the biggest difference.

1. Get better sleep

Invest in a supportive mattress, comfortable sheets, and some new pillows, and set the room temperature between 60 and 67 degrees. Adults should get between seven and nine hours of sleep on a similar schedule each night for optimal benefits.

2. Debrief before bed

If you find that your brain switches on right as your head hits the pillow, keeping you awake with a list of tasks for the next day, take the reins back by writing a to-do list before you go to bed. Once you put it to paper, your brain should be able to power down more easily.

3. Take a walk outside

Walking increases bone density, strengthens muscles, improves heart health, and reduces stress and anxiety. Plus, being outside in nature has its own benefits, such as lowering cortisol levels. Make it even more fun by asking a friend to join you for a hike.

4. Meditate

Find a comfortable place to sit, either on the floor or on a chair. Take a few deep breaths, and allow your mind to begin clearing. While focusing on your breathing, picture yourself in a place where you feel safe and relaxed. When thoughts arise, acknowledge them and let them pass. Doing this daily can improve your focus and anchor you in the present.

5. Read for a half hour

There is nothing like a good book to help you escape into a story, learn something new, or give you insight into yourself. If you have trouble finding time to read, try integrating audiobooks into your daily routine, such as by listening to one during a walk or while washing your face and brushing your teeth.

6. Drink water

You might be surprised by how important water is for keeping all the systems in your body happy and functioning. The National Academies of Sciences, Engineering, and Medicine recommends a total daily fluid intake of around 15½ cups for men and 11½ cups for women.

7. Practice gratitude

Taking a moment to focus on what you are thankful for can instantly boost your mood. Send a text to a friend, write a thank-you note to a loved one, or journal for ten minutes about what you are grateful for in your life. You can even make this a nightly practice.