12 Simple Practices to Boost Your Well-Being Without Spending a Dime

We often associate self-care with luxury. A day at the spa may cost hundreds of dollars and yoga retreats tend to be only accessible to wealthy people. But this does not mean that those on a budget cannot boost their well-being. Here are 12 simple practices you can start today to improve your mental and physical health without spending a dime. 

Spend time in nature

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According to McMaster University, spending time in nature can increase your feeling of calmness and your ability to focus, while boosting your endorphins and dopamine levels, therefore making you happier. This practice also decreases your anxiety and depression symptoms, reduces your irritability, and makes you feel less lonely.


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Yoga benefits both physical and mental health, offering a holistic approach to wellness through poses, controlled breathing, and meditation. It can improve flexibility, strength, and balance, reduce stress, and enhance overall well-being. Yoga doesn’t have to be expensive. With plenty of free apps and online videos to follow along, you can now practice this mindful activity for free. 

Hang out with friends 

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The people in your life have a massive influence on your mood. Whenever you need a well-being boost, call those friends who have the power to make you feel better and invite them to your house to soak up their positive energy. 

Learn something new

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Whether learning a new language, picking up a new instrument, or getting into cooking, we all have a skill we would like to learn. Thanks to the internet, you can now access plenty of free online courses. According to Central Connecticut State University, this can have plenty of benefits for your well-being, such as improved performance on several tasks and increased learning speed. 


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Whenever your mind is crowded with negative thoughts, journaling can come to the rescue. Put your emotions and feelings down on paper, and you will quickly achieve mental clarity. Journaling assists in problem-solving and goal-setting.

Gratitude practice

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A quick way to boost your mood is to engage in gratitude practices. Write a letter to a friend to let them know how much you appreciate their presence in your life, or pick up a notebook and list a few things you’re grateful for. These can be anything, from the smell of freshly cut grass to the sound of the rain on a fall day. 


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Nowadays, you don’t need a gym subscription to stay in shape. With plenty of free training videos on YouTube and other platforms, you can now exercise from the comfort of your home. Alternatively, you can always opt for a good run outside. 

Get sunlight 

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Sunlight is known for boosting the release of serotonin, a hormone associated with higher levels of calmness and focus. According to Healthline, exposure to the sun also lowers your chances of developing seasonal affective disorder, also known as winter depression.

Listen to music 

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Music has the power to drastically change our emotions. Listen to classical pieces to cool off, rock when you need a boost of energy, or whatever author makes you happy when you feel down. 

Read a book

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With plenty of libraries and second-hand stores to choose from, we now have access to many novels, either for free or for incredibly cheap prices. Reading has plenty of benefits for our health as it helps us focus on the now and forget about all our problems and duties for a little while. 

Prioritize your sleep 

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Sleep is free! Having a good night routine and getting enough sleep is fundamental to feeling energized and happy. To do so, avoid screen time in the evening, try to go to bed before midnight, and ensure your bedroom is quiet and dark. 


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Similarly to yoga, people now have access to plenty of free videos to learn how to meditate. This skill helps you focus on the present moment and let go of your negative emotions. Explore various meditation techniques beyond traditional methods, such as mindfulness-based stress reduction (MBSR) or loving-kindness meditation.

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