It’s no secret that caring for your mental health is a life-long practice. In other words, mental health relies on the activities you do on a regular basis, rather than one-time actions. This includes lifestyle habits like getting enough sleep , eating a balanced diet , and routinely enjoying activities that increase dopamine levels. Many creative hobbies fit the bill, but what about physical activities? While all forms of movement have a positive effect on dopamine, certain types are particularly rewarding, both mentally and physically. Here, mental health experts share their top picks for dopamine-boosting physical activities—and how to get the most out of each one.

“ Yoga activates dopamine by reducing stress hormones and encouraging present-moment awareness,” Dr. Reddy explains. More specifically, “the combo of breath, stretch, and focus calms the nervous system and resets mood.” The deep, slow breathing practiced in yoga also increases serotonin levels, further enhancing the activity’s mood-supporting effects. “For best results, practice in the morning or early evening when you’re naturally seeking a dopamine lift,” Dr. Reddy suggests.

If you’re used to more structured workouts, it might take time to get used to play-oriented activities. Let yourself experience whatever feels spontaneous and fun, and try to let go of looking “cool,” Groskopf suggests. “Schedule it if you have to. Adults need recess, too!”

According to Groskopf, play-based movement can naturally increase dopamine levels. Examples include trampoline jumping, skating, water games, or playing with your dog. “Play flips the dopamine switch by making movement feel like joy, not a task. There’s unpredictability, laughter, and a lack of pressure,” Groskopf says.

Walking anywhere provides health benefits—but when it’s done in nature, the activity will have the most prominent effect on dopamine. It’s thanks to the combination of steady movement, sunlight, and being surrounded by trees, which offers a triple hit of dopamine, serotonin, and reduced cortisol, Groskopf says. (ICYDK, serotonin regulates mood, while cortisol is a stress hormone.) Dr. Reddy echoes this notion, sharing that your brain reads the rhythmic movement and rising heart rate as a cue to release feel-good chemicals.

High-intensity interval training (HIIT) alternates bursts of intense exercise with periods of recovery, allowing you to get a stellar workout in a short timeframe. But it’s not just efficient; it’s great for increasing dopamine, too. “Short bursts of intense effort force your brain to release a combo of dopamine, adrenaline, and endorphins,” Groskopf says. This can help re-regulate dopamine levels, ultimately supporting overall mental health.

To make the most out of your dance sesh, “dance to music you love, not music you ‘think’ you should work out to,” Groskopf suggests. Don’t worry about the exact moves; just let loose! However, if you enjoy structured choreography, try taking a dance class (or browsing TikTok) to learn fun sequences. Learning choreography can also induce dopamine and boost brain health, further enhancing the benefits of dancing.

If you can’t help but dance when your favorite song comes on, you’re in luck. “Dancing lights up the brain’s reward system by pairing movement with rhythm, novelty, and joy,” Dr. Reddy says. Plus, dancing “activates the brain’s motor centers and emotional memory systems at the same time, which boosts mood naturally,” Groskopf adds. Extra points if you dance with other people, as it releases oxytocin—a chemical that facilitates connection.

What Is Dopamine?

“Dopamine is a brain chemical that fuels motivation, focus, and the feeling of reward,” explains psychiatrist Dr. Jessica Reddy, MD. It’s also often associated with pleasure, but it’s more about wanting—i.e., the anticipatory drive that makes you feel like something good is coming, per Cheryl Groskopf, LMFT, LPCC, marriage and family therapist.

Think of it this way: “Dopamine is like a hunter,” Groskopf says. “It’s not about the reward, it’s about the chase. It’s also not released when you feel satisfied, but instead, it’s released when your brain thinks you’re about to experience something good. That’s what keeps you moving toward the next thing, the next goal, the next click.”

When dopamine levels are low, you may feel unmotivated or emotionally flat, Dr. Reddy explains. You might also struggle to concentrate, making it difficult to complete tasks. There are many possible reasons for low dopamine levels, including lack of sleep, chronic stress, poor diet, and certain mental health conditions.

If you think you have low dopamine levels, chat with your healthcare provider; they can help identify or rule out any causes. Otherwise, if you’d like to tend to your dopamine levels through movement, consider incorporating these activities into your weekly routine.

Mental health apps promise convenient, affordable therapy at your fingertips, and millions of people have downloaded them hoping to find relief from anxiety, depression, and stress. While these digital tools can provide valuable support and coping strategies for many users, they also have significant limitations that can leave people disappointed or even worse off if they rely on apps as complete replacements for professional mental health care.

Understanding both the genuine benefits and realistic limitations of mental health apps helps you make informed decisions about incorporating digital tools into your wellness routine while recognizing when human professional support becomes necessary for your mental health needs.

Accessibility advantages break down traditional barriers

Mental health apps provide 24-7 availability that human therapists simply cannot match, offering coping tools and support during late-night anxiety episodes, weekend crisis moments, or other times when professional help isn’t immediately accessible. This constant availability can be particularly valuable for people in mental health emergencies or those dealing with conditions that don’t follow business hours.

Cost barriers that prevent many people from accessing traditional therapy become less prohibitive with apps that offer free or low-cost alternatives to expensive counseling sessions. While app-based support isn’t equivalent to professional therapy, it can provide meaningful help for people who couldn’t otherwise afford mental health services.

Geographic limitations disappear with mental health apps, making evidence-based therapeutic techniques available to people in rural areas or regions with limited mental health providers. This accessibility can be life-changing for individuals who live hours away from the nearest therapist or in communities where mental health stigma prevents seeking local help.

Privacy concerns that discourage some people from pursuing traditional therapy may feel less intimidating with apps that allow anonymous or pseudonymous use, enabling individuals to explore mental health support without fears about confidentiality breaches or social judgment in their communities.

Evidence-based techniques translate well to digital formats

Cognitive behavioral therapy techniques, mindfulness practices, and mood tracking tools adapt effectively to app-based delivery systems, providing structured approaches to mental health management that users can practice independently. Many apps offer CBT modules that teach users to identify thought patterns and develop healthier coping strategies.

Guided meditations and breathing exercises work particularly well through apps because they don’t require real-time interaction with therapists and can be repeated as needed. These tools can help users develop consistent mindfulness practices that support long-term mental health improvements.

Educational content about mental health conditions, symptoms, and treatment options helps users understand their experiences better and make more informed decisions about seeking additional help. This psychoeducation component can reduce stigma and increase mental health literacy.

Progress tracking features allow users to monitor mood patterns, trigger identification, and improvement over time, providing valuable insights that can inform both self-care strategies and discussions with mental health professionals when additional support becomes necessary.

Human connection limitations create significant gaps

The therapeutic relationship between client and therapist involves complex human dynamics including empathy, intuition, and personalized responses that current AI and app technology cannot replicate effectively. This human element is often crucial for processing trauma, complex emotions, and deep-seated mental health issues.

Crisis intervention capabilities in apps are severely limited compared to human professionals who can assess suicide risk, coordinate emergency interventions, and provide immediate safety planning. Most apps include crisis hotline numbers but cannot actively intervene during mental health emergencies.

Personalization in apps relies on algorithms and user input rather than professional clinical judgment that can identify subtle patterns, underlying issues, or treatment needs that users might not recognize or report accurately through app interfaces.

Complex mental health conditions often require comprehensive treatment approaches including medication management, specialized therapy techniques, and coordination with other healthcare providers that apps cannot provide or facilitate effectively.

Quality control and regulation concerns persist

Many mental health apps lack evidence-based foundations or clinical oversight, potentially providing ineffective or even harmful advice to vulnerable users. The app marketplace includes numerous products developed without mental health expertise or research backing, making it difficult for users to identify legitimate therapeutic tools.

Data privacy and security practices vary widely among mental health apps, with some collecting sensitive personal information without adequate protection or clear disclosure about how user data is stored, shared, or used for commercial purposes.

Professional oversight is minimal or absent in most mental health apps, meaning users receive guidance without the safety nets, ethical standards, and professional accountability that licensed therapists provide through regulated practice environments.

Marketing claims often exaggerate app effectiveness or promise unrealistic outcomes, leading users to have inappropriate expectations about what digital tools can accomplish for serious mental health conditions that require professional intervention.

Integration with professional care maximizes benefits

Mental health apps work best as supplements to rather than replacements for professional mental health care, providing between-session support, skill practice opportunities, and daily wellness tools that complement therapeutic relationships with licensed providers.

Discussing app use with mental health professionals can help identify which digital tools align with treatment goals and therapeutic approaches while ensuring that app-based strategies support rather than conflict with professional treatment plans.

Regular evaluation of app effectiveness through mood tracking, symptom monitoring, and honest self-assessment helps determine whether digital tools are providing meaningful benefits or whether additional professional support is needed for mental health concerns.

Consider apps as entry points to mental health care rather than final destinations, using them to develop basic coping skills and mental health awareness that can facilitate more effective engagement with professional therapy when needed.

From forgotten appointments and lost keys to emotional ups and downs, poor sleep and chronic procrastination, living with ADHD can feel like being on a rollercoaster with no end in sight.

While these daily struggles are frustrating, they rarely happen in isolation, and many things can make them worse. Research shows that those with ADHD often live with co-occurring mental health conditions such as anxiety and depression, as well as other neurodevelopmental disorders like autism or dyslexia. There’s also a higher risk of addiction, which can further intensify symptoms.

Medication can be transformative – but it doesn’t work for everyone, and the wrong dose can be counterproductive.

Yet alongside these more clinical drivers, experts point to a range of lifestyle and environmental triggers that can quietly make ADHD worse: inconsistent routines, poor sleep and diet, digital overload, even hormonal shifts in perimenopause.

The good news is some of these are within your control.

“I commonly use this idea of being on and off track. Because ADHD is a disorder of dysregulation, many things can knock you off that track,” says Dr James Kustow, a consultant psychiatrist specialising in ADHD and author of How to Thrive with Adult ADHD.

Here’s what can make ADHD worse – and what might help.

Lack of routine and structure

Because of executive dysfunction struggles, routine is especially important for those with ADHD.

“ADHD can feel like you’re a ship being blown around because every day is like Groundhog Day. You don’t have a great sense of the past or future, so you need things in the present to anchor you, to make you feel safe and present, to stabilise the ship,” says Dr Kustow.

Prioritising and decision making are often difficult, so without any external structure, there is a danger of drift or not being productive or efficient. “Then you might miss deadlines, or not pay your bills, and suddenly you’re in firefighting mode and all sense of balance goes out of the window,” says Dr Kustow.

What to do: Build in consistency to your week with anchor points like a regular hobby, work periods or exercise class, with some flexibility for variation and novelty.

Make sure there are fixed, scheduled activities (EG: “Monday is yoga night, “take pills after brushing teeth”) and habits that repeat on a rolling basis. Plan out your days into blocks, making sure to allow time for meals and meal prep, morning and evening routines, work, social time and downtime.

Poor sleep

Life for a new mother is everything from enjoying the joyous gurgles of her baby to sleepless nights. Motherhood comes with no handbook! Every mother is different. Every mother has her own unique parenting style yet one thing remains common is their habit of worrying for their child incessantly! These 5 therapist-approved habits could transform your first year of motherhood.(Image by Pixabay)

In the journey of motherhood, women often forget themselves, their needs and their ability to achieve balance in various areas of their lives. In an interview with HT Lifestyle, Gunjan Adya, Certified Expressive Art Therapist and Founder of Tula Journey, shared, “While we are nurturing our children it is an absolute must to nurture ourselves as well. While our kids are growing, we are growing with them as well and it’s important for both to grow beautifully.”

She recommended a few tips for new mothers to enjoy better physical, mental and emotional health.

1. Don’t be hard on yourself

Being a new mother can surely be exhausting. Don’t ever feel you are not doing enough. Even when your children grow up, there will be days when you’ll question yourself if you’re raising them well. Just have the confidence that you are giving the best of yourself to your children always.

Mental health and motherhood: Balancing parenting and self-care (Photo by Jonathan Gallegos on Unsplash)

2. Don’t compare your parenting skills with anybody else

Every mother and child relationship is beautifully different and one must honour that. A mother’s instinct is the strongest and she knows what’s best for her child. So always be in synch with your intuition when it comes to your children.

3. Take time out to journal

Motherhood as rewarding as it is can also drain you of energy. Sometimes, one doesn’t realise the cause of the sea of emotions a new mother goes through. Journaling helps to unknot these riddles of the mind. Journaling helps you unpack these emotions without any judgement.

Journaling helps us to either challenge exaggerated fears or gain clarity about recurring thoughts that seem to haunt us. (Shutterstock)

4. Don’t hesitate to ask for support

Women often feel they can do it all and yes, most of us can but asking for help to look after your child is a great idea. Whether it’s your mother who comes in to help you out or a friendly neighbour, it’s important to build a support system of caregivers for your child.

5. Pamper yourself

You have given birth to another life. Yes, every mother has done that but it’s not a minuscule thing. Women being another human into the world with all the strength that they have. It’s almost a rebirth for a woman. A life that is made of her flesh and blood.

Giving birth can drain you out and it takes months to recover from it. You must give yourself time to heal. A head massage, catching up on your sleep or meeting a friend for some laughs are a few ways to wind down and relax.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This story is part of our mental health series. Find out more here.

We all know people who are very dedicated to their daily routines.

Maybe they go to the gym at the same time every day or have a set schedule in the mornings.

Research shows that routines can have a positive impact on mental health by creating a structure that helps reduce stress and anxiety.

But building a new routine — and sticking with it — can be challenging. Many of us lost our daily routines during the pandemic when we transitioned to working from home, said Samantha Zhu, a licensed mental health counselor based in New York.

“These clear boundaries between work and personal life are a lot more blurred for so many people,” she said. “The research has shown that when our environment or daily habits become unpredictable, it can disrupt emotion regulation, so there’s an increase in depression. There’s an increase in the likelihood of anxiety when we don’t have regular routines. This lack of structure can lead to feelings of purposelessness or a loss of control.”

4 questions with Samantha Zhu

How does creating a routine help improve mental health?

“There’s research done by Harvard Medical School where they showed that routines help the brain conserve energy, and by doing that and automating certain activities, we can reduce mental fatigue and free up cognitive resources for more complex tasks.

“So when you’re not having to think about, you know, ‘When am I going to have dinner? What’s the next step that I need to engage with after work? Or how do I start my morning?’ Your brain has way more energy and space to focus on other things that also work to help improve your mental and physical health.”

What strategies can you use to help build a new routine?

“So that actually brings up a study from the Journal of Global Health that found individuals felt better when they have a sense of normalcy. And they talked about two types of routines: primary routines like eating and sleeping, and then secondary routines like exercising, working and socializing. The ability to write these things down means not having to think about it, and it also is a source of holding you accountable. You’re more likely to do it if you have it somewhere in your calendar, or if you write it down afterwards, it’s a way to reflect and feel good that you accomplished the task.

“For some people, it might truly be the old school method of writing it down in a notebook or using an app to help where you get encouragement or notification reminders, and others could be like texting a friend and saying, ‘I would like to meet up on this day. Can you hold me accountable and check in?’”

Why is it so difficult to stick to a new routine?

“I think it brings up this idea around needing instant gratification. Are you able to put in the work and know that gratification comes later because of the process? Versus I’m going to snooze because it feels good right now and I’ll deal with the consequences later, in which I might feel bad that I haven’t stuck to this routine that I told myself I would.”

How can you stay focused on building a new routine?

“I know on Instagram that you can set a kind of parental time limit for how long you’re going to be allowed to scroll on the app. I think the tricky thing with that is most of us just ignore that time limit. It is a balance of trying to forgive yourself and then agreeing to do better, or to try again and figure out why am I so attached to this behavior or activity that I actually want to stop or slow down.

“I think my biggest suggestion is just to give a gentle reminder to everyone to be patient and flexible with routines. It’s not something that is set in stone, because your life isn’t set in stone. It’s constantly moving and it’s asking for you to have a lot of flexibility but also meeting yourself where you are.”

Samantha Raphelson produced and edited this interview for broadcast with Catherine Welch. Raphelson also adapted it for the web.