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Monday, April 20, 2026

5-minute microhabits for better mental health

In a Nutshell

Why do so many recommendations for improving your mental health feel like a complete overhaul of your life? A stricter morning routine, a new workout plan, or a better sleep schedule (ideally, all three at the same time) could leave you feeling more overwhelmed and stressed than when you started. Turns out there may be a better, less radical solution.

Research suggests that small, repeatable actions are more likely to lead to lasting behavior change than a sweeping transformation. In other words, tiny actions done regularly can meaningfully shape how you feel.

Keep reading to find our favorite mood-boosting microhabits that fit easily into your day — not disrupt it.

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Be well,
Morgan Mandriota
Newsletter Editor, Healthline

Written by Morgan Mandriota
April 20, 2026 • 3 min read

what’s got us buzzing

What we do to quickly improve our mood

Get your thoughts down on paper 📝

“When my head feels like there are too many thoughts happening at a fast pace, I like to pick up my journal and just free write! There is no rhyme or reason to what I put down on paper, which makes the exercise so liberating. It helps me relax my mind and get out whatever I am feeling at the moment.” — Victoria Torrez, senior influencer marketing manager

Reduce visual clutter ✨

“I keep the house and areas around me clean and tidy. Clutter makes me anxious, so that is one thing I can control to help my anxiety.” — Mandy French, news editor

Move your body in a fun way 🩰

“I’m learning tap dancing with an online class that I purchased. I keep my tap shoes within easy reach in a cupboard in the kitchen, since that’s where I spend most of my time. Whenever I need a brief mental health break, it’s so exhilarating and freeing to put on the shoes, select a random song that I’m feeling in the moment, and just move.

“I’m still a beginner. I don’t have a huge range of steps I can turn to. But it doesn’t matter. It’s about enjoying the movement and allowing myself those few minutes to exist only in the moment. Plus, I’m not a huge fan of structured exercise, so this is a great way for me to get some steps in.” — Amy McLean, editor

Return to your comfort roots 🧸

“It might be silly, but sometimes putting on a comfy show from my childhood helps bring me peace when I begin to feel pulled down by overwhelming thoughts.” — Timothy Mojica, social media marketing manager

Use temperature and ritual to reset ❄️

“This might sound strange, but every single time I’m about to turn off my shower, I turn it to cold for about 15 seconds and say to myself (sometimes in my head, sometimes aloud), 'everything is crystal clear.’ It’s a sort of mantra, a reset. I’ve been doing this for at least 20 years now.” — Naomi Wilde, editor

Build micro-moments of connection ❤️

“Playing with my kitty and spending quality time with my husband helps to calm my mind, too.” — Mandy French, news editor

If you’re looking for a place to begin, choose one that feels gentle and manageable. The smallest shifts, practiced daily, are often the ones that stick!

KEEP READING

🧠 Over to you: Which small habits help you keep your mental health at bay? Email wellnesswire@healthline.com to chime in.

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Every product we recommend has gone through either Healthline’s or Optum Now’s vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health.

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Until next time,

Take care of yourself, and we’ll see
you again soon!

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Every product we recommend has gone through either Healthline’s or Optum Now’s vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health.

MHT if you’re 10 years post-menopause

The doctor is in

Stacy Henigsman

DO, MSCP

What are my options for menopausal hormone therapy (MHT) if I'm 10 years post-menopause?

The most important factor in hormone therapy safety is when you start it. Research from large studies shows that hormone therapy works best and is safest when started within 10 years of menopause or before age 60.

Starting hormone therapy more than 10 years after menopause carries different risks than starting it earlier. People who begin hormone therapy later in menopause may face increased risks of stroke, blood clots, and cardiovascular problems compared to those who start closer to menopause. The absolute risk is still relatively small, but it's higher than in younger postmenopausal individuals.

Your treatment options

Hormone therapy

If you still have bothersome symptoms and your healthcare professional determines that the benefits outweigh the risks for your individual situation, hormone therapy options include:

Estrogen-only therapy: For if you've had a hysterectomy. This comes in pills, creams, rings, gels, and patches and is the most effective treatment for hot flashes and night sweats, reducing symptoms by about 75%.
Combined estrogen and progesterone therapy: If you still have your uterus, the progesterone protects your uterine lining. This also comes in various forms, including pills and patches.
Transdermal (patch) formulations: These may be safer than pills regarding blood clot risk.

Low dose vaginal estrogen

For vaginal dryness, burning, or discomfort during intercourse, low dose vaginal estrogen creams, tablets, or rings work directly where needed with minimal absorption into your bloodstream. These are generally considered safe even for women who cannot take systemic hormone therapy.

Nonhormonal options

Several FDA-approved nonhormonal medications can help with hot flashes, though they're not as effective as hormone therapy. These include certain antidepressants and a newer medication called fezolinetant. Lifestyle modifications like keeping your bedroom cool, dressing in layers, and avoiding triggers like spicy foods, caffeine, and alcohol may also help.

Important considerations

Starting hormone therapy after age 70 is generally not recommended due to significantly increased cardiovascular risks. If you're between 60 and 70 years old, the decision requires careful discussion with your healthcare professional about your individual health profile, including your cardiovascular risk factors.

Contraindications to hormone therapy include a history of breast cancer, stroke, heart disease, active liver disease, undiagnosed vaginal bleeding, blood clots, and some inherited blood clotting disorders.

If you're already taking hormone therapy that you started earlier in menopause, the decision about whether to continue is different from the decision about starting new therapy. Many people can safely continue hormone therapy as long as symptoms persist and there are no new contraindications, with regular monitoring by their healthcare professional.

Making your decision

The choice about hormone therapy is highly individual and should be made together with your healthcare professional, since they will consider your specific symptoms, how much they bother you, your overall health, your cardiovascular risk, and your personal preferences. The goal is to use the lowest effective dose for the shortest time needed to manage your symptoms.

Regular follow-up visits are important to reassess whether hormone therapy continues to be appropriate for you.

LEARN MORE

Do you have any other questions for our menopause experts? Let us know at menopause@healthline.com, and the answer may be featured in an upcoming edition!

More resources for you

Menopause Myths Debunked: Menopause Hormone Therapy vs. Holistic

There are a lot of myths out there about Hormone Replacement Therapy aka Menopause Hormone Therapy (HRT/MRT). Dr. Karen Tang (https://www.tiktok.com/@karentangmd) explains the truth and also shares info about holistic options.

Watch now >

7 Questions to Ask Your Gynecologist About Menopause at Your Next Checkup