When it comes to our physical health, we often don’t understand or appreciate what we have until something goes wrong. The same goes for our mental health.

Our psychological well-being can influence how we feel, the way we think, the way we manage stress and so much more. When we feel even a little bit “off,” it can impact how we work, how we interact with others, how we take care of ourselves and sometimes even our entire outlook.

October is an important month for raising awareness around emotional health. In honor of that, we’re sharing ideas for healthy habits that may make a difference in how you feel, from morning ‘til night. Because small changes to your routine could potentially make a big difference when it comes to your well-being.

Morning

Take some deep breaths. It’s early, and you’re still groggy. Before you grab your device, practice a few minutes of deep breathing. Specifically, a type of breathwork called “cyclic sighing” calls for a series of long exhalations and may help reduce anxiety, improve your mood and even instill a sense of calm as you greet the day.

Fuel your body and brain. After a long night’s rest, a healthy breakfast is a good way to kick off the day. Johns Hopkins Medicine says breakfast can help people stay focused, energized and productive in the hours ahead. Plus, researchers have found that skipping breakfast may actually increase the risk for depression. If you’re looking for a little inspiration, here are a few healthy ideas to add to your breakfast rotation: Greek yogurt topped with honey, nuts and fruit; whole wheat toast with sliced avocado; scrambled eggs with peppers; a smoothie with fruit and greens; cottage cheese topped with fruit.

Get moving. Squeezing in a morning workout checks it off the list for the day. Those mood-boosting endorphins may even come with an added sense of accomplishment and the knowledge that you’re taking strides that may help reduce your risk for anxiety and depression by prioritizing physical activity.

Count your blessings. For years, researchers have celebrated the positive health effects that may be connected to gratitude, including improved emotional and social well-being, lower risk of depression and better quality of sleep. Make it a habit to think about all the things you’re grateful for. You could write these ideas down in a journal each morning or simply reflect on them during your morning commute.

Mid-day

Stretch. A quick, mid-afternoon stretch session may be good for your body and brain. In addition to potentially increasing flexibility, research shows that stretching may help to reduce anxiety and improve your mood. Plus, for many people, it just feels good. Not sure where to start? See if your favorite fitness app offers stretching tips or visit the Mayo Clinic’s guide to basic stretches.

Have lunch with a friend. If you’ve fallen into the habit of sad desk lunches, be the change. Reach out to a pal and plan to break bread together. See where the conversation leads and know that you’re doing something positive for your mental health by strengthening your social connections.

Hydrate. When you’re hydrated, your body is able to function normally. Conversely, dehydration may contribute to unclear thinking and changes in mood. Carry a reusable water bottle with you so it’s at your fingertips throughout the day.

Connect with colleagues. If you work with others, think of ways you might be able to get to know your co-workers better. Perhaps there’s an employee resource group or committee to join, an upcoming event to plan or a volunteer opportunity to throw yourself into. All of these could help foster a sense of belonging in the workplace, which may help you feel more connected to what you do and whom you spend time with.

Evening

Dedicate time to a hobby. Hobbies can boost happiness and satisfaction and serve as social connectors. Plus, a hobby can give you something to look forward to in your downtime and serve as an outlet that’s separate from your work life, your family life and your social life. Need some ideas on how to choose a hobby? Check out our article, “Want to Boost Your Health? Make Your Hobby a Habit.”

Try a new recipe (and make enough for leftovers). We all fall into weekday dinner ruts. It can be refreshing to try your hand at something new. Keep it simple, like a soup or stir-fry that uses a variety of veggies and spices. Cook enough so that you’ll have lunch or dinner tomorrow. Then, you can dedicate the time you’ve saved to activities you enjoy. For healthy recipe inspiration, visit the Mayo Clinic’s Healthy Recipe page.

Take care of your health needs. Before you wind down for the night, take a few minutes to reflect on your health. Now that we’re in flu season, have you made an appointment to get your latest vaccines? Are you due for a check-up with your primary care provider? Regarding your mental health, how have you been feeling lately? Have you experienced changes in your mood and anxiety levels? If you have concerns, don’t hesitate to talk to your primary care doctor or make an appointment with a mental health professional. If you’re in crisis, call or text 988 to reach the Suicide & Crisis Lifeline. Help is within reach.

Get a good night’s sleep. While rest may not actually solve your problems, an adequate night’s sleep may help improve your mood so that you feel better equipped to manage the decisions you need to make every day. According to Harvard Medical School’s Division of Sleep Medicine, poor sleep may cause irritability and stress, and chronic insomnia may even raise the risk of developing anxiety and depression. Adults should aim for at least seven hours of sleep a night.

Improving our health — both mental and physical — is a marathon, not a sprint. When you take small but dedicated steps, you may start to feel a difference in how you think and feel, one day at a time. Want to learn more? Check out our article “How to Build a Mental Health Toolkit, so It’s There When You Need It.”