Three Scientifically Proven Ways to Improve Your Mental Health in 2021

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I’ve always struggled with the idea of ‘new year resolutions.’ Don’t get me wrong—I admire those who embrace and stick to their goals, and wholeheartedly support them. But for me, my new year resolutions always fail to be specific enough for me to actually make them ‘stick.’

As it turns out, many people struggle with new year resolutions, as well. In fact, eighty percent of new year resolutions fail by February.

Unclear goals and vague timelines (or no timeline at all), are often the culprits when it comes to failed new year resolutions.

However, this doesn’t mean we should abandon our wishes for a better, healthier new year, especially after 2020.

2020 has been undoubtedly one of the hardest years of our lives. Social isolation and loneliness have negatively and profoundly affected mental health across the globe.

Fortunately, science has distilled down three specific, simple activities in which we can easily improve our mental health.

According to this article, you don’t need complex strategies to improve your mental health. Rather, you just need a few solid habits.

So this new year, ditch the new year resolutions and focus on these three easy habits to improve your mental health.

Three Scientifically Proven Ways to Improve Your Mental Health in 2021

1. Focus on sleep quality over quantity. In this study, it was found that the quality of sleep mattered far more than the quantity. In research participants, not enough sleep (less than eight hours) and too much sleep (more than twelve hours) led to reduced well-being and increased depressive symptoms. Do yourself the favor and shoot for around eight to nine hours of sleep every night.

2. Exercise more. Another straightforward activity to improve your mental health is exercise. Exercise relieves tension and stress, and enhances your mood through the release of endorphins. Just thirty minutes of exercise five times a week is all you need!

3. Eat more raw fruits and vegetables. This study also found that people who consumed more raw fruits and vegetables (almost five servings daily) reported a greater sense of well-being, compared to those who ate less (less than two servings daily). Make consuming fruits and vegetables a daily habit in your life to improve your mental health.