50 Ways To Prioritize Your Mental Health in 2023 That Don’t Cost A Dime

50 Ways To Prioritize Your Mental Health in 2023 That Don’t Cost A Dime


It’s no secret that mental health is important. After all, it’s a fundamental part of our overall health and well-being, where the long-term impacts clearly outweigh the costs. But that doesn’t necessarily mean it’s always easy to prioritize your mental health when you have so many other factors at play.


You might not always be able to afford a massage or a session with a life coach, but you can still give yourself the gift of mental health every day. Besides, with no proven causal link between money and happiness, there are countless ways to prioritize and improve your mental health for free — or at least less than $10.


This list offers 50 practical ideas to prioritize your well-being and keep up the momentum this year without spending a dime.

  1. Get adequate sleep
  2. Start a journal
  3. Move and stretch daily
  4. Drink water
  5. Reconnect with old friends
  6. Start a hobby
  7. Surround yourself with good people
  8. Cook your favorite meal
  9. Meditate
  10. Set a new goal
  11. Read a book
  12. Send a thoughtful text to a family member
  13. Take breaks
  14. Eat more greens and natural foods
  15. Consume less sugar
  16. Be mindful of your thoughts and feelings
  17. Set boundaries by saying “no” and expressing yourself
  18. Go for a hike
  19. Take a walk around your local park
  20. Start a new planner or bullet journal 
  21. Organize your workspace
  22. Declutter your home and donate or sell items
  23. Learn a new dance or skill on YouTube
  24. Volunteer for a charity
  25. Listen to a new music artist or podcast 
  26. Attend a program or service at a place of worship or community college
  27. Go mall walking or window shopping
  28. Join a local meetup 
  29. Attend an open mic night or comedy show
  30. Go to a free outdoor concert
  31. Visit a museum on a free day 
  32. Enjoy a DIY spa treatment at home
  33. Host a movie marathon or movie night
  34. Practice calming or breathing techniques
  35. Practice yoga
  36. Work up a sweat using equipment at your local playground or park
  37. Explore a farmer’s market
  38. Visit your favorite picturesque spot and hone your phone photography skills
  39. Browse Pinterest to learn a new DIY craft, life hack, or hairstyle
  40. Host a game night
  41. Ride bikes around your neighborhood or city
  42. Write a poem or letter
  43. Start a blog 
  44. Practice mood tracking using colorful charts
  45. Set a daily intention or affirmation
  46. Limit your screen time
  47. Do a digital detox
  48. Plan a future trip that excites you
  49. Watch a motivational speaker or TedTalk
  50. Create a vision board


It’s easy to put your mental health on the back burner when juggling work, family, social, and even financial obligations. But it’s important to make time for self-care, even on a budget. One way to do this is by requesting an appointment at New U Therapy.


At New U Therapy Center & Family Services, we offer various counseling and therapy services to help you work through mental health disorders, manage difficult emotions, set goals, and develop coping mechanisms. Plus, our counselors are highly trained and experienced in helping people like you, determined to see for themselves how mental health costs should never outweigh the benefits.


So don’t wait – if you’re feeling down, overwhelmed, or looking for ways to make the most of the new year ahead, request an appointment at New U Therapy today. We’ll work with you to create a treatment plan that fits your needs and budget, so you can start feeling better soon.