Below are some activities you can use to help improve your mental wellbeing. Some of these you can do a few times every day and others you might try once a month.

You can add these to your calendar by clicking on the blue button. This will create a recurring event and reminders will pop up each day.

  • Look for ways to get active

    Get creative with how you stay active. Try walking around whenever you are on the phone and get moving between TV ad breaks or episodes. Increasing your incidental exercise will help you keep active and feeling good.

  • Join a Men's Shed

    Men of all ages and walks of life are welcome at Men's Sheds. They're a place where skills are developed, shared and learned, and social connections are created. Find one close to you on the Men's Shed website.

    Australian Men's shed Association

  • Pitch a tent in your backyard

    Camp outside for a night in your backyard. Enjoy the stars, and experience your garden in a new way.

  • Take a dog for a walk

    Take a dog for a walk and see how they respond to nature. If you don't have your own, offer to walk your friend or neighbour's dog.

  • Watch the sun rise

    Set your alarm and wake up with the sun. It's a great way to appreciate the beauty of mother nature as your day begins.

  • Enjoy a meal outdoors

    Go for a picnic, or set up an outdoor dining space at home. Not sure where to go? Search for a picnic spot in a national park or forest near you.

    Parks and forests with picnic area

  • Do some stargazing

    Head outside at night and spend time gazing at the stars. Search for constellations and shooting stars.

  • Take a reusable cup

    Buy a reusable cup for your take away tea and coffee to reduce waste andfeel more connected to the planet.

  • Try active transport

    Reduce your carbon footprint and improve your fitness by walking, riding or taking public transport whenever you can.

  • Reduce your plastic use

    Feel more connected to the earth by reducing the amount of single-use plastic you use. Try alternatives like beeswax wraps or paper straws.

  • Take up an outdoor hobby

    Find a hobby that lets you spend more time outdoors, enjoying the natural world. Whether its surfing, bug collecting, or even outdoor archery.

  • Spend a day at the beach

    Go for a swim, build a sandcastle,have a picnic and explore the rockpools. To find your nearest patrolledbeach, visit the beachsafe website.

    SLS Beachsafe

  • Try outdoor exercise

    Exercising in natural environments can have positive effects on your selfesteem and improve your mood. Just remember to slip, slop, slap, seek and slide!

    What is green exercise and should you be doing it?

  • Don't wait for Clean Up Australia Day

    Grab some gloves and a bag and help clean up your patch of this planet, by picking up rubbish at your local park or waterway.

  • Start a nature journal

    Record the places you visit, and the plants and animals you see. You could include sketches, or even press flowers and leaves you collect.

  • Finish your food

    Reduce food waste by using the food you already have in your fridge before buying more. Plus, you'll discoversome amazing new flavourcombinations.

  • Plan activities outdoors

    The next time you make social plans, suggest an outdoor activity like bushwalking, a BBQ or picnic in the park.

  • Go camping

    Plan a camping trip to connect with nature and enjoy sleeping under the stars.

    Places to camp

  • Try composting

    Doing things that connect you to the earth, like composting, can really help you feel good. Collect your food waste and add it to your bin to create rich soil for your garden.

    Composting for residents

  • Get an indoor plant

    Bring the beauty of the natural world indoors, by adding a plant to youroffice or around your home.

  • Ask for help

    Notice the moments you feel overwhelmed and ask someone for help. Even a quick chat can help you feel calmer.

  • Play your favourite music

    Listen to your favourite music playlist and notice how that makes you feel.

  • Do some colouring

    Google 'mindful colouring' to find free printable colouring sheets. You're never too old to enjoy colouring in!

    Google results for mindful colouring

  • Join a free exercise class

    There are a lot of free online classes and workouts you can do from the comfort of your house. To add intensity or build strength try using items around the home as weights.


  • Get some sun

    Spend some time in the sun and observe how it feels on your skin (remembering to observe sun safety rules as well).

  • Anchor yourself in the moment

    Think about five things you can see, five things you can hear, five things you can smell and five things you can feel.

  • Take a different route

    Try taking a different route to work or university and pay attention to your new surroundings.

  • Go barefoot

    Walk along the dirt, grass or beach barefoot and notice how that feels on your feet.

  • Be observant

    When taking public transport, or as a passenger in a car, disconnect from technology and simply observe your surroundings.

  • Listen to a guided meditation

    There are many high-quality, free guided meditations available online. Search 'guided meditation' on Google, YouTube or your favourite podcast app. You can also try the free 10- minute guided meditation from Headspace.

    Headspace guided 10-minute meditation

  • Stay in the present

    Be mindful not to spend time worrying about future events or reliving the past. Direct your attention to what is happening here and now and you'll feel more at peace.

  • Spend time with animals

    Pay attention to how they move their bodies, what makes them excited or calm, and what they choose to explore. Notice how they make you feel when you're around them.

  • Spend time outdoors

    Make time to get outside, breathe in fresh air and notice of the worldaround you. If you can't get outside,look for a sunny spot in the house oropen your windows and doors to letthe fresh air in.

  • Try progressive muscle relaxation

    Progressive muscle relaxation is a technique that involves contracting and relaxing the muscles from head to toe in a sequence. Check out Beyond Blue's MP3 downloads to help get you started.

    Beyond Blue's relaxation exercises

  • Try deep breathing

    It's amazing how quickly you regain a sense of peace and calm through deep breathing exercises. The Xhalr website has a visual breathing tool to help you.

    Xhair website

  • Disconnect from technology

    Make time each day to disconnect from technology and observe the simple beauty of the world around you.

  • Practice mindful eating

    Pay careful attention to the look, the smell, the taste and the texture of your food. Eat slowly. Savour it.

  • Think positive

    Take time to check in with your thoughts and consciously change negative thoughts to something more positive.

  • Try photography

    Go outside and spend time taking photos. You don't need a special camera to capture beautiful colours, textures and reflections.

  • Assist the elderly

    Volunteer in an aged care facility and connect with the residents. Contact your local centres to find out what you could do. Or, just spend more time helping your own elderly family members or neighbours.

  • Try a local meet up

    Join a local group to meet people, try something new, or do more of whatyou love. Visit the meetup website andstart making new friends.


  • Forge an inter-generational friendship

    Catch up with someone from another generation and talk about their experiences growing up. Check out #OldMate to connect with people of all ages in your area.

    #OldMate Queensland

  • Have a day off social media

    Turn off Facebook and Instagram for a day and find other ways to really connect with people.

  • Join a community group

    Join a community group and give your time to a worthy cause. It could be a sporting club, neighbourhood watch or even your local choir.

    Find a community group

  • Put your phone away

    Put your phone down when you're talking to people so it doesn’t distract you from your conversation. It will make them feel better too, knowing they have your full attention.

  • Send a handwritten letter

    You might send a letter to say thank you, to celebrate a birthday, to accept an invitation, or even with a holiday card.

  • Catch up with old friends

    Make contact with an old friend you haven't seen for a while to arrange a catch up.

  • Go out to lunch

    Get out of the break room and arrange to have a weekday lunch with a friend or colleague.

  • Connect over work

    Reach out to someone, at work or university, who's work you are interested in. People love talking about their passions.

  • Bring friends together

    Introduce friends who you think might have something in common.

  • Introduce yourself

    Go out of your way to introduce yourself to someone new at work, university or in your community.

  • Play a board game

    Switch off the TV after dinner and play board games with your family or house mates.

  • Schedule a regular video chat catch-up

    Build a regular catch-up with friends into your routine - weekly, monthly or more. Setting a regular date is great way to see more of your friends.

  • Join a book club

    Join a book club and share your reading experience with like-minded people. Find one at your local council library, start one yourself, or search Meetup for a book club near you.

    Book club events

  • Get out of your social comfort zone

    Say yes to a social event or outing you normally wouldn't go to. You'll meet new people, and maybe even make new friends.

  • Call instead of texting

    Having a real conversation can have a much more positive effect on your wellbeing than sending a text.

  • Join a team

    Take part in a regular social sporting activity. To find sporting clubs and fixtures near you, visit the link below.

    Joining a sport or recreation club

  • Do something nice

    Try performing a random act of kindness for someone and notice how that makes you feel.

  • Make a donation

    Donate time, money, or unwanted goods to a good cause. GIVIT is a notfor-profit organisation connecting those who have, with those who need.

    GIVIT - Goods for Good Causes

  • Start a gratitude jar

    Write down something you're grateful for each day and place it in an empty jar or container to reflect on at a later time. Get your whole family or workplace involved. When it's full, take turns to read aloud the things everyone is grateful for.

  • Try complimenting someone

    Aim to give at least one genuine compliment every day. You'll feelgood, and so will they.

  • Leave positive notes

    Become a sticky note ninja. Try sticking post-it notes with nice messages written on them around your house or workplace.

  • Donate blood

    Roll up your sleeves and donate blood. Your generous donation could help save three lives.

    Donate blood

  • Become a volunteer

    Volunteer in your local community. You could join a community group, or volunteer your time at a local school, hospital or animal shelter.

    Volunteering Queensland

  • Think before you speak

    Take a moment to pause before you speak to make sure your words are kind and positive.

  • Become a mentor

    Sign up to a mentoring program and give your time to support someone's growth. You don't have to be an expert, just ready to help.

  • Say please and thank you

    Make a conscious effort to say please and thank you to everyone. You'll be surprised at the positive response you get from such a simple act.

  • Help a neighbour

    Offer to take out or bring in a neighbour's rubbish bins, or to help them with yard maintenance.

  • Talk to a stranger

    Try talking to the guy who makes your coffee, or the woman who serves you at the supermarket. Even quick conversations are great mood boosters.

  • Ask how are you?

    Really listen to someone's response when you ask how are you?. You may make a huge difference in their day.

  • Offer support

    Reach out to a friend or relative who may need support or company. A little human kindness can go a long way.

  • Say thank you

    Say thank you to someone for something they’ve done for you. It could be in the moment, or for a kind deed in the past.

  • Smile at a stranger

    Try smiling at a stranger as you pass by - you never know how much it could brighten their day!

  • Collect coins for charity

    Put small change to good use by collecting your loose coins in a 'giving' jar. When its full, donate it to a charity or community cause.

  • Share your gratitude

    Try sharing something you are grateful for in conversation. Not only will you feel good, but you'll share your positivity with others too.

  • Listen to a podcast

    Immerse yourself in a podcast in your area of interest. If you're not sure where to start, try the Queensland Health My Amazing Body podcast, which explores interesting, unknown and misunderstood parts of your body.

    My amazing body podcast

  • Watch a foreign film

    Watch a foreign film and see what you learn about the language and culture. Search the world movies available for free at SBS On Demand.

    SBS On Demand

  • Brush with the other hand

    The everday task of brushing your teeth is a perfect opportunity to practise mindfullness. Try focusing on how the toothbrush feels brushing over each tooth, the taste of the toothpaste and the feeling of doing this repetitive activity in a different way.

  • Take on a DIY project

    Learn how to fix a broken bike or a squeaky door. You'll find plenty of free tutorials on YouTube to get you started.


  • Watch a documentary

    Turn movie night into a learning opportunity with a great documentary. Search for titles online or try the 'ondemand' apps provided by free-to-air TV stations.

  • Do a puzzle

    Challenge your mind with a sudoku or crossword. Check your local newspaper or find free puzzle appsand websites online.

  • Try something new each week

    Challenge yourself to try one new thing each week. It could be a new recipe, hobby or even a new type of exercise.

  • Revisit an old favourite

    Re-read your favourite book, or rewatch your favourite childhood movie - see if it makes you feel the same way.

  • Read something different

    Try reading a book from a genre you don't usually choose. Have a look at your community library, or borrow an ebook online from State Library of Queensland.

    State Library of Queensland's Ebooks

  • Create something new

    Creating something from scratch can have a positive effect on your wellbeing. Try an art class or craft workshop, or get out your tools and let the creative juices flow.

  • Explore art galleries or museums

    Save travelling for later and use Google Arts and Culture for a virtual tour of different exhibits around the world.

    Google Arts & Culture

  • Take up a new hobby

    Having a hobby is the perfect way to relax and lose yourself in an activity you enjoy. Try knitting, writing fan fiction, or learn how to DJ.

  • Develop your professional skills

    Spend time on professional development. You could book a short course, join an online career group or even subscribe to an industry newsletter.

  • Learn a new skill

    Follow an online tutorial and learn how to do something new. You can join State Library of Queensland for free access to - an eLearning platform that includes over 5,500 courses and 136,000 video tutorials.

    Retraining or upgrading your skills

  • Discover your family history

    Researching your family history is a great way to activate your mind, spend more time talking to your relatives and connect with your roots. Get started at the State Library of Queensland website.

    State Library of Queensland's Family History collections

  • Visit your community library

    Borrow a book, or take part in a class or workshop at your local community library. Libraries have activities for both kids and adults.

    Find a public library

  • Give yoga a go

    Yoga focuses on strength, flexibility and breathing to boost your physical and mental wellbeing. Find a free online video and try it for yourself.

    Search Yoga on YouTube

  • Join a walking group

    Walking in a group can help you reduce stress and build connections with others in your community. Find a walking group near you.

    Find walking groups in Australia

  • Try Sunday meal prepping

    Take time to pre-prepare your meals for the week. You could save time and money, plus you'll set yourself up for a week of healthy eating.

    Healthy recipes

  • Stand up more

    Look for opportunities in your day to stand up, instead of sitting down. If you work in an office, consider switching to a standing desk.

  • Create a consistent bedtime routine

    Let your mind and body know that it's time to wind down by creating a relaxing bedtime routine. Try reading, listening to music, having a warm bath or shower, or deep breathing exercises.

    10 steps to better sleep

  • Reduce your caffeine

    Caffeine is a stimulant. It wakes youup in the morning, but can also keepyou up at night. Try cutting out caffeine during day for a better night's sleep.

  • Drink 2 litres of water a day

    Staying hydrated keeps your body functioning at its best. Tired of water? See the Healthier. Happier. website for ideas to spruce up your H2O.

    5 ways to make water more colourful

  • Go to bed early

    Getting even an hour of extra sleep can have big benefits for how you feel the next day. Making sure you get enough sleep will help make sure your brain and bodies are rested enough to respond positively to daily challenges.

    10 steps to better sleep

  • Try stand up paddle boarding

    Stand up paddle boarding exercises the whole body.

  • Exercise for a cause

    Not only does taking part in a fun run or charity exercise event get you moving, helping others also come swith bonus feel good benefits.

  • Join in a Parkrun

    Parkrun is a global organisation that runs free, weekly 5km runs all over Queensland. Don't worry, you don't have to run, and children and dogs are welcome to join in the fun. Get involved in the community and get active at the same time. Visit the Parkrun website to find one in your area.

    Parkrun Australia

  • Try a free exercise class

    Local councils run free exercise classes in parks and community places around Queensland. Head to your local council website to find out more.

  • Grow your own fruit and veg

    Growing your own produce is a great way to help increase your daily fruit and vegetable intake. Not only will it help you eat seasonally and save money, but gardening helps you stay physically active. Visit the Healthier. Happier. website to find out how to get your garden started.

    Get started with gardening

  • Take a lunchtime walk

    Break up your day with a walk at lunch. The fresh air and exercise will get the blood and oxygen pumping,which can help improve your focus.

  • Just dance

    Put on some music and bust a move. It will get both your heart and the bass line pumping. Dancing combines all the benefits of listening to music and exercising. It is an enjoyable way to be more physically active and is suitable for people of all fitness levels.

  • Take the stairs instead of the lift

    Don't miss an opportunity to get your body moving. Every step counts towards your daily physical activity goals.

  • Go screen-free before bed

    Try switching off all screens at least 30 minutes before bedtime. Reducing your exposure to the bright artificial light makes it easier to fall asleep.

  • Get creative in the kitchen and try a new recipe

    Fuel your body with a new, nutritious recipe. Check out the Healthier. Happier. website for free recipe inspiration.

    Healthy recipes

  • Ride your bike

    Bike riding is a great way to improve your physical fitness and it is easy on your joints. Hop on your bike and try one of the hundreds of paths around Queensland.

    Cycling routes and bike maps Queensland

  • Try an outdoor gym

    You'll find free outdoor exercise equipment in parks and community places around Queensland. Jump on and give it a go, and don't forget to slip, slop, slap, seek and slide.

  • Take a hike

    Get moving and enjoy the serenity of the natural world with a hike in the great outdoors. There are tracks to suit every fitness level. Your body and mind will thank you for the fresh air and physical exercise.

    Aussie Bushwalking

  • Take the 10,000 step challenge

    Challenge yourself to walk, jog or run 10,000 steps each day. This is a great way to be more active and will help improve your overall health. Try building the intensity to make sure you get the recommended 30 minutes of moderate physical activity per day. You can track your steps using an app or step counter.

    10,000 Steps Challenge

Last updated: March 2023