Everyday Habits to Boost Men’s Mental Health

Jason Lawrence
Jun 6
3 min read

Updated: Jun 16

Simple, no-nonsense habits to improve men’s mental health — from cold showers to journaling. Practical tips for better daily wellbeing, without the fluff. Counselling & Life Coaching with Jason Lawrence in Swanscombe, Dartford and Online.

Simple, No-Nonsense Ways to Stay Mentally Fit

When it comes to mental health, men are often told to “open up” or “talk more.” While those things are important, they don’t always come easy — and they’re not the only answer. Sometimes, improving your mental health starts with small, consistent habits. Things that don’t feel fluffy or forced, but practical and doable.

Here are straightforward, everyday habits that can help boost your mental wellbeing — especially if you're not one to sit around talking about your feelings.

1. Start the Day With a Routine

Routines give your brain something solid to lean on. Whether you work full-time, shifts, freelance or are unemployed, having a regular rhythm can reduce anxiety and give a sense of control.

Try:

Wake up at the same time each day
Make your bed
Get dressed (even if you're working from home)
Have a proper breakfast (protein helps mood)

2. Cold Water – Wake Up and Reset

Cold water isn’t just for tough guys. Research shows it can reduce stress, wake up your nervous system, and boost your mood.

Try:

A 30-second cold shower at the end of your regular one
Splash cold water on your face when anxious or foggy
Cold water swimming (if you’re into that kind of thing)

3. Journal Without Being ‘Emotional’

You don’t have to write poetry. Journaling helps get stuff out of your head and onto paper. It’s a private place to think things through without judgment.

Try:

One line a day: “What’s on my mind?”
Make a quick list: what’s gone well / what’s stressing me
Or simply write a brain dump before bed to sleep better

4. Move Your Body

You don’t have to train like an athlete, but some daily movement can clear your head, release tension and increase feel-good chemicals like dopamine and serotonin.

Try:

A 20-minute walk (no phone, just walk)
Stretching or push-ups first thing in the morning
Get back into a sport you used to love

5. Limit the Booze, Up the Water

Alcohol can numb your feelings short-term but tends to make anxiety and low mood worse. Hydration, on the other hand, is underrated.

Try:

Alternate drinks (beer, water, beer, water)
Set a “school night” limit
Keep a pint glass of water next to your bed and refill every morning

6. Talk – But Don’t Force It

You don’t have to pour your heart out. Just make a point to check in with a mate or a family member regularly. Connection reduces isolation.

Try:

A regular WhatsApp message: “Fancy a catch-up?”
A walk or shared activity (talking tends to come easier when you’re doing)
Or just say what you’re going through to someone you trust — even briefly

7. Do One Thing Each Day That Feels Useful

Men often tie self-worth to usefulness. When that drops (e.g., after a breakup, redundancy or illness), so can our mental state.

Try:

Fix something around the house
Cook a proper meal
Help someone else with a task
Learn a new skill or hobby

8. Watch Your Inputs

Social media, news, or even endless scrolling can drain your energy. What you consume mentally matters.

Try:

Set screen time limits
Follow accounts that uplift or inform you, not stress you out
Unfollow stuff that leaves you angry or empty

Final Thought: You Don’t Have to Wait Until You Break

These small habits won’t “cure” everything, but they create a strong foundation. The goal isn’t to feel amazing all the time — it’s to feel stable, connected, and clear-headed more often than not.

If you’re struggling, there’s no shame in speaking to someone. Whether it's your GP, a counsellor, or a mate — talking is just one tool. These habits are the others.