Build healthy routines for better mental well-being

This article is provided by our partner International Mental Care.
 

As the days grow longer and the weather improves, many of us naturally become more active. We spend more time outdoors, meet up with friends more often, and enjoy the extra energy that spring and summer bring. While this can feel exciting and refreshing, a busier social life can also leave us feeling tired, overwhelmed, or struggling to keep balance in our daily lives. 

This is why in this article International Mental Care explains why building healthy routines is important for maintaining both physical and mental well-being, especially during seasonal changes. 

Summer sleep schedule

One important factor that changes during this time of year is our sleeping pattern. Longer daylight hours can affect our body’s internal clock, also known as the circadian rhythm. Many people find themselves staying up later while still waking up early, which can eventually disrupt sleep quality and energy levels.

Creating a regular sleep routine can make a big difference. Going to bed and waking up around the same time each day helps your body maintain a healthy rhythm, improves mood, and supports steady energy throughout the day.

Another common challenge is screen time before bed. Phones, tablets, and laptops can make it harder for the brain to properly relax and produce melatonin, the hormone that helps us sleep. Replacing screen time with calming activities can improve both sleep and mental rest. Reading, journaling, listening to relaxing music or a podcast, or simply talking with someone you trust, are all small habits that can help you unwind at the end of the day.

Planning your routines

When it comes to building healthier routines, planning ahead is often one of the most effective tools. Whether you prefer a paper diary or an online calendar, organising your week visually can help create structure and reduce stress. 

Simple questions can help guide your planning: 

• How many times do I want to exercise this week? 

• What household tasks need to be done? 

• How much social time feels healthy for me? 

• Have I planned enough time to rest and recharge? 

• Do I need to prepare meals in advance? 

Planning is not about being perfect or productive all the time. It is about creating balance between responsibilities, rest and enjoyment.

Time to relax

It is equally important to make time for the things that support our emotional well-being: hobbies, movement, nutritious meals, social connection, breaks during work or study, and quiet moments for ourselves. These activities are not luxuries, they are essential parts of maintaining good mental health. 

Stress often develops when we feel constantly rushed or feel there is never enough time. Healthy routines can help reduce that pressure by creating a sense of stability and predictability in daily life. Even small habits, practiced consistently, can have a powerful positive effect on mood, focus, and emotional resilience. 

Taking care of ourselves is not only about managing responsibilities; it is also about building a lifestyle that supports long-term well-being. Over time, routines become habits, and healthy habits create balance.
 

And of course, the sunny season in The Hague also offers plenty of beautiful scenery to relax and slow down. Whether it’s a peaceful walk through the Haagse Bos or watching the sun set by the sea, there are plenty of places to unwind and find a sense of calmness. If you would like to discover the beautiful beaches in The Hague, make sure to read our dedicated article.