Gymondo® Magazine: Fitness, Nutrition & Weight Loss

Boost Your Mental Health In 7 Days With This Easy-to-Follow Guide

Let’s face it, we could all use a little help when it comes to improving our mental health. Why not follow our 7-day challenge to boost your mental health? Start feeling the positive benefits in just one week!

Day 1: Work That Body

The benefits of exercise to our bodies are common knowledge, but it also does wonders for your mental health. Studies have shown that women with low levels of physical activity are 3 times more likely to suffer from depression compared to women who exercise regularly.

Today, choose a workout that makes you feel good. Then, get moving and grooving towards that endorphin high. Check out 20-minute endorphin-boosting workouts in the Gymondo app!

Related: Top 3 Ways to Boost Your Mood Through Exercise 

Day 2: Meditate For 5 Minutes

Are you sometimes so busy that you say to yourself, “my mental health practice can wait?” You’re not alone. The good news is you don’t have to sacrifice another part of your schedule to have that much-needed zen time. You can improve the course of your entire day in the time it takes for you to get dressed.

Meditating for as little as 5 minutes can help reduce stress, quiet your mind and sharpen your focus. Kick-off your day with our new program, Micro-Meditations. In just 5 minutes, you’ll feel peaceful and calm. Namaste.

Related: Everything You Need to Develop a 5-Minute Morning Mindfulness Routine

Day 3: Be Kind to Yourself 

Do you catch your inner monologue being a little harsh sometimes? It’s easy to get bogged down with negative self-talk when your mental health is suffering, but it’s time to switch it up. 

Look in the mirror and tell yourself a positive affirmation—”I am strong,” “I am confident,” “I am worthy.” Repeat 5 times out loud. It may feel pretty cringe at first, but the more you repeat these words, the easier it will be to start believing them. 

Day 4: Take It Outside 

It’s totally normal to feel like you’re being pulled in many different directions with work pressures, friends, family and extracurriculars all wanting a piece of the proverbial pie. 

It’s no surprise to learn that surrounding yourself with nature can help calm your thoughts and enable you to recenter yourself. Who doesn’t want that?

Whether it’s chilling in your garden, strolling in your local park or even starting our new First 5K beginner-friendly running program, being outdoors will help boost your mood. Today, Mother Nature is waiting for you!

Day 5: Focus on Your Nutrition 

Does your afternoon slump have you reaching for a sugary cookie to lift your spirits? You’re not the only one. Sugary snacks and processed foods can negatively impact aspects of your mental health, including anxiety and depression.

Today, opt for a sugar-free day. Swap out those sugary sweets for nutrient-rich foods. Your brain (and body) will thank you for it. Goodbye irritability, hello strong mental health.

Day 6: Take a Break From Your Devices

Research suggests that more than 1/3 of adults view social media usage as harmful to their mental health. That’s not to say it’s all bad—there’s a time and a place for viral dance videos, just not today.

Be mindful of how much you check your phone today and try to avoid mindlessly scrolling through Instagram. Notice how much it frees up your mind to think about other things.

Day 7: Show You Care

Studies have shown that acts of kindness toward others help both parties involved. Doing a good deed will get you more than a couple Brownie points—it can actually improve your mental health.

Today, do something good for others. Volunteer, write a thank you note, or reach out to friends and loved ones. Enjoy making someone else feel good and bask in the wonders of connection and interaction. 

Mental Health Wrap-up

Congrats! You made it through 7 whole days of improving your mental health. Take note of how you feel today and choose which practices you would like to take into next week.

Do you have some extra tips for keeping your mental health in check? Why not share them in the comments below?

Please remember, if you suffer from a mental health condition, you should seek advice from a licensed therapist or healthcare professional.


Find everything you need to support your mental health in the Gymondo app. Explore 1000+ easy-to-make recipes and 100s of quick and effective workouts. And don’t forget to check out our new program, Micro-Meditations. Start your 7-day free trial today! 


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Catriona Jean

Catriona Jean

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Note: People who have diabetes or are pregnant are not advised to participate in the online program without consulting their doctor first. The online program is also not suitable for treating pathological overweight.