How to Take An Effective Mental Health Day

Sometimes you just need a break. Not because you’re lazy or unmotivated, but because your mind and body are sending clear signals that you need to pause. That’s where a mental health day comes in. Taking one doesn’t mean you’re failing—it means you’re listening to yourself.

But here’s the catch: a mental health day isn’t just about sleeping all day (unless that’s truly what you need). To actually feel restored, it helps to be intentional about how you spend that time. Here’s how to take a mental health day that leaves you feeling refreshed instead of guilty or drained.

1. Give yourself permission

The first step is often the hardest. Remind yourself that rest is productive. You don’t need to “earn” time off—your well-being is reason enough. We wouldn’t discourage a friend from taking time off when they need it, right?

2. Decide what you need most

Ask yourself: Do I need rest, connection, or energy today? Your answer will guide what your day should look like. Sometimes that means naps and pajamas, other times it’s coffee with a friend or a walk outside.

3. Limit guilt and distractions

Try to set aside chores, emails, and work tasks. If you spend your mental health day “catching up,” you won’t get the reset your mind is craving. Send the kids to daycare/school as per usual — this is time set aside for you.

4. Choose nourishing activities

Think about what actually fills you up—reading, journaling, stretching, being in nature, listening to music, or simply doing nothing. This isn’t about productivity; it’s about care.

5. Reflect before bed

At the end of your mental health day, take a few minutes to notice how you feel. Even small shifts—less tension in your shoulders, a clearer head—are proof that the pause mattered.

Taking a mental health day is not selfish. It’s an investment in yourself, your relationships, and your ability to show up for the things that matter. The next time your body and mind whisper, “I need a break,” listen. You deserve it.