6 daily habits to support your mental wellbeing with AIA Vitality

ARTICLE

1 May 2026

3 min read

From practicing positive self-talk to connecting with a friend, these 6 simple habits can support your mental wellbeing today and over the long term.

A single Pilates class may not feel transformational. But when combined with other everyday habits, like going to bed at a consistent time or catching up with a colleague, it becomes part of a routine that helps you feel productive, creative, and socially connected.

In fact, a UK study of nearly 300,000 people found that practicing multiple healthy habits is linked to a 57% lower risk of depression. Small actions, repeated often, create real impact.

So, here are six habits you can begin adding to your daily life.

1. Practise mindfulness

Mindfulness helps you tune into your thoughts, feelings, and physical cues without judgement. It can boost learning, decision making, and problem solving, and it can even reduce pain and treat depression.

It can also help us make healthier choices – including sticking to healthy habits – because it trains us to pay attention to how we feel after a workout or how our body reacts to different foods.

And it doesn’t have to be complicated or time‑consuming. As AIA Ambassador Layne Beachley puts it, “The best part about mindfulness is you don’t have to make time for it — just use the time you have.”

2. Building a habit that lasts

A helpful way to think about mindfulness is seeing it as something you do for your future self. Instead of aiming for long sessions or perfection, focus on small daily habits, like:

Having a mindful moment while brushing your teeth
Naming your emotions as they arise during the day
Paying attention to sounds or colours on your daily commute

Or you could try a guided meditation app. If you use Calm or Headspace and link it to your AIA Vitality account, you could earn up to 75 AIA Vitality Points per week (up to 2,000 Points per membership year).

3. Make time to move

Movement releases endorphins which naturally relieve pain and stress and boosts your mood. It’s often described as ‘meditation in motion’ because of the way it clears your mind.

Choose movement you enjoy – whether that’s Pilates at home, a new running habit, team sports, or even stretching before sleep – anything counts. Scheduling it into your day helps turn it into something you keep coming back to.

4. Connect with a friend

Strong social connections are vital for wellbeing. Regular interaction can reduce stress and protect against low mood, while loneliness is linked to increased risk of depression.

Aim to connect with someone each day, whether that’s a coffee with a colleague, a walk with a friend, or a message to a family member. Even quick check-ins can help strengthen your emotional support system.

5. Get outside

Nature is a powerful mood regulator. Time outdoors is linked with improved cognitive function, lower stress, and enhanced feelings of wellbeing.

You don’t need hours. Looking up at the trees, feeling sunlight on your face, or listening to nature sounds can all provide a reset. Think of it as a breather for your brain – a circuit breaker to reset your mind and calm any busy thoughts.

6. Try positive self-talk

Positive self-talk is a simple way to build confidence and calm your mind. Phrases like “I deserve to feel excited” or “I’m good and getting better every day”, can help reframe challenges and reduce stress.

Use it in the morning, before a meeting, or whenever you feel overwhelmed. With repetition, positive self-talk becomes a habit your mind naturally leans on.

Supporting your wellbeing year-round

Incorporating these small habits into your routine helps support your mental wellbeing in a sustainable, long-term way.

With AIA Vitality, you have access to online, self-guided mental health resources in the Mental Wellbeing section on the AIA Vitality app. This includes access to our partner program Togetherall, a safe and anonymous online social support community, moderated 24/7 by mental health professionals. For more support, check out the resources and support tools from Headspace and Lifeline.

If you are facing bigger or ongoing mental health challenges, speak to your GP.

Staff Writer

Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday Australians live healthier lives. This is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.

Disclaimer:
Copyright © 2026 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.

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