Here’s a health and mental wellness list of free and almost effortless things one can do for self-care. What else should be added or removed from this? 1. Get more sleep 2. Make time to exercise 3. Drink more water 4. Eat less sugar 5. Stay teachable 6. H …
What activities, behaviours or habits can I engage in to maintain my health and mental wellness without spending a lot of money?
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2 Her Answers
Reading, watching movies, listening to music, studying the bible especially the verses that address the issues of worry, anxiety and fear, since all these affect our mental well-being.
Reading, watching movies, listening to music, studying the bible especially the verses that address the issues of worry, anxiety and fear, since all these affect our mental well-being.
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2 His Answers
![[Anon]](https://fatumasvoice.org/wp-content/uploads/2024/03/Fatumas-Voice-w-Logo-Icon-1024x1024-1-42x42.png "[Anon]")
Daily Mindfullness or meditation Journaling Time in Nature Digital Detox/ Screen Limits Human Connection:Deep conversations, laughter, hugs, or just sitting with someone you trust can be incredibly healing.Seek quality over quantity — even one meaningful connection matters. Bodyweight Exercises WalkRead more
Daily Mindfullness or meditation
Journaling
Time in Nature
Digital Detox/ Screen Limits
Human Connection:Deep conversations, laughter, hugs, or just sitting with someone you trust can be incredibly healing.Seek quality over quantity — even one meaningful connection matters.Bodyweight Exercises
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Walking or light Jogging
Skipping rope
Hydration and simple nutrition
Sleep Hygine
Engaging in creatie Expression like drawing, dancing, singing or storytelling
Practice a skill or hobby
At times I have a list at times I don’t and at I flow with the current need of my mind and energy. One of the best exercise for physical and to an extent mental refreshment is Swimming. Well, am still catching up with my swimming ability. Away from general list that almost anyone will give you an anRead more
At times I have a list at times I don’t and at I flow with the current need of my mind and energy.
One of the best exercise for physical and to an extent mental refreshment is Swimming. Well, am still catching up with my swimming ability.Away from general list that almost anyone will give you an answer if asked, is to know your up and down metrics on your body and mental fatigue or joy.My first point wouldn’t be a recommendation on what list and exercise are fit for your mental and physical well being but for you to draft a list or explore what makes you happy, sad, takes away your energy , gets you excited/cocky/on top of the world, turns you off; And what people (family, friends, colleagues, crush, lover(s), Bf, organisation) makes your happy and brings the best in you and whom among the aforementioned drains you.Stick to the ones that brings the glow in you and minimise/avoid/blacklist the drainers after an evaluation.
From the above then you will have an easy flow of the list to do that will align to what makes you happy (from the above immediate paragraph).They will catalyse the process.
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Note: With time your list (the two list) will have to change as others remain constant due to change of circumstance, environment, the goals you had with a place or person or upgrade of character and socio- economic prowess.
1 Answer
Excellent question—and you're absolutely right to think that health and mental wellness shouldn't depend on having a lot of money. In fact, some of the most powerful habits are completely free or cost very little. Here’s a list of simple, low-cost activities, behaviors, and habits you can start todaRead more
Excellent question—and you’re absolutely right to think that health and mental wellness shouldn’t depend on having a lot of money. In fact, some of the most powerful habits are completely free or cost very little.
Here’s a list of simple, low-cost activities, behaviors, and habits you can start today to take care of both your body and mind:
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🧠 For Mental Wellness
1. Daily Journaling (5–10 minutes)
Reflect, release, or plan.
Try prompts like: “What’s one thing I’m proud of today?” or “What’s weighing on me?”
2. Mindful Breathing or Meditation
Just 3–10 minutes of deep breathing can reduce anxiety.
Free apps like Insight Timer, Smiling Mind, or YouTube meditations are great.
3. Digital Detox Hours
Turn off social media for a few hours a day.
Protect your peace from comparison, overload, and drama.
4. Walk and Think (or Walk and Don’t)
Walking—especially in nature or quiet places—resets your mind.
No music, no phone. Just you + the breeze.
5. Talk to Someone (Not Just When You’re Struggling)
A friend, sibling, neighbor—someone who listens.
You don’t have to spill everything. Just connecting regularly boosts mental health.
6. Practice Saying “No”
Protect your energy. Saying no is a habit, and it gets easier the more you do it.
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🏃♀️ For Physical Health
7. Bodyweight Exercises at Home
Push-ups, squats, planks, jumping jacks—no gym required.
Try 15–30 minutes, 3–5 days a week.
8. Stretching or Yoga
Great for flexibility, posture, and calming your mind.
Free beginner videos on YouTube like Yoga with Adriene or Sarabeth Yoga.
9. Hydrate First Thing in the Morning
Start your day with a full glass of water. It wakes up your body and supports digestion, skin, and brain function.
10. Meal Prep with Simple Whole Foods
Rice, beans, lentils, greens, sweet potatoes—nutritious doesn’t have to be fancy.
Cooking your own meals saves money and helps control what you eat.
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🧠+🏃♀️ Habits That Serve Both Mind & Body
11. Consistent Sleep Schedule
Go to bed and wake up around the same time.
Sleep is free medicine for everything—mental clarity, immunity, mood.
12. Gratitude Practice
List 3 things you’re grateful for every day. It rewires your brain to focus on abundance, not lack.
13. Reduce Processed Sugar and Junk Food
Not just for weight—but for mood stability, sleep, and energy.
14. Sunlight in the Morning
10–15 minutes of natural sunlight helps set your body’s clock and improves your mood (and Vitamin D!).
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🌱 Bonus Mindset:
> Discipline is cheaper than recovery.
Every small choice you make today saves you stress, illness, and regret tomorrow.—
Would you like a free weekly routine built around these habits—or help designing a wellness plan based on your lifestyle or schedule?
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Adequate rest/sleep Good diet Exercise Plenty of water Get some sun and fresh air Be surrounded by good people Look after your spirituality
Adequate rest/sleep
See lessGood diet
Exercise
Plenty of water
Get some sun and fresh air
Be surrounded by good people
Look after your spirituality