BY THE OPTIMIST DAILY EDITORIAL TEAM
Turns out, the best things in life really are free—especially when it comes to your mental health. A new study out of Curtin University in Western Australia ranked everyday activities by how much they improve mental well-being, and spoiler alert: you don’t need a subscription, a therapist’s couch, or a self-help shopping spree.
From chatting with friends to spending time in nature, the top-scoring habits are refreshingly low-effort and completely free—making them perfect for those of us juggling budgets, time, and, well, general life chaos.
“These aren’t expensive programs or clinical interventions,” explained lead researcher Professor Christina Pollard. “They’re behaviors that are already part of many people’s lives and can be easily encouraged through public health messaging.”
So, what makes us feel better?
The Curtin team surveyed 603 adults—nearly an even split between men and women, with an average age of 49—asking how often they engaged in 15 everyday activities thought to support mental health. These included things like physical activity, spending time outdoors, attending community events, volunteering, chatting with people (including online), and even doing activities that make you think.
The researchers then compared those habits to participants’ scores on two widely used mental health scales: the Warwick Edinburgh Mental Well-being Scale (WEMWBS) and the Kessler Psychological Distress Scale (K6).
The results show that social connection and nature were the winners by a long shot.
Talking it out works wonders
Chatting with someone outside your home—whether it’s a neighbor, a barista, or your group chat—was linked to a significant boost in mental well-being. People who talked to others one to six times per week scored 5.8 points higher on the WEMWBS than those who rarely chatted. Daily talkers? They saw a 10-point jump.
“Regular connection with others, even a daily chat, can make a measurable difference to how people feel,” said Pollard. That means your habit of striking up conversations at the dog park is doing more good than you think.
Take it outside
Spending time in nature came in second place. One to six outdoor excursions per week increased mental well-being scores by nearly 3 points, while daily nature time bumped that number up by just over 5 points. So go ahead—schedule that walk in the park.
More easy wins for your mental health
Other feel-good activities included:
- Getting together with friends
- Visiting family
- Physical activity (yes, a walk counts)
- Helping others
- Engaging in spiritual or reflective activities
- Doing mentally engaging tasks like reading or puzzles
Anything that flexes your brain or strengthens social ties seems to give your mood a helpful nudge.
And don’t worry—you don’t have to do all of these every day. Even a few times a week can make a real difference.
Mental wellness doesn’t have to be complicated
While the study emphasizes the benefits of prevention, it also sends a hopeful message: improving mental well-being doesn’t always require a dramatic lifestyle overhaul. “It’s about prevention, not just treatment,” said Pollard. “Helping people stay mentally well before they reach crisis point.”
So next time you’re feeling low, don’t underestimate the power of small gestures—a quick chat, a step outside, a Sudoku puzzle. These simple moments can offer a meaningful reset, helping you stay grounded, connected, and well.
Source study: SSM – Mental Health— The association between participation in mental health protective behaviours and mental well-being: cross sectional survey among Western Australian adults
