Use the tech you already have: 7 mental health boosts that work

May is Mental Health Awareness Month — a perfect reminder to slow down, take a deep breath, and prioritise your wellbeing. We know that’s often easier said than done, and so often we look to external ‘things’ to help us. But the good news is you don’t need to invest in fancy gadgets or new apps to feel better. In fact, the tech you already own may just help you take some small steps toward improving your mental health.

Here are seven simple yet effective ways you can use everyday tech to boost your mood, reduce stress, and build healthier habits:

1. Protect your peace with Do Not Disturb

Notifications are handy — but they’re also distracting. Constant pings can subtly dig away at you, elevating stress and anxiety. Setting your phone to “Do Not Disturb” during breaks, evenings, family dinners, bedtime, even entire weekends, can give you a little more breathing space. It can be hard to break a habit overnight, so why not start by scheduling quiet hours and see how quickly your mind relaxes without those frequent interruptions.

2. Set screen time limits

We’ve all lost hours to endless scrolling. From wondering where half the day went, to still being wide awake at 3am, it’s amazing how quickly we lose track of time — and usually feel all the worse for it. But setting gentle limits on your favourite apps can help break the habit of mindless browsing. Who knows, you might find something more fulfilling to do instead — like reading, hobbies, or spending time with family.

Most smartphones let you set daily reminders to nudge you when it’s time to take a screen break, which you can think of as friendly advice from your device

3. Make time to connect

Good relationships are at the heart of mental health, and thankfully, tech makes even distant connections easy. Whether it’s a quick video call with family, a funny meme shared with friends, or even a simple “how are you?” text — regular check-ins can help tackle isolation and bring a smile to your day.

4. Try sound to soothe your brain

Feeling anxious or overwhelmed? Let your device offer some calming sounds. Ambient playlists, nature sounds, white noise… the list goes on. Using sound to unwind — even briefly — can shift your mood, help you focus, and bring an element of calm to even the busiest days. Your phone might have a built-in soothing sounds function, but sites like YouTube and Spotify can also be great sources of calming and inspirational audio.

5. Move more, even if it’s just a little

Physical activity is proven to boost mood and reduce stress. But don’t worry, this doesn’t mean running marathons! Short YouTube yoga sessions, five-minute stretch routines, or simple step counting challenges with your phone or smartwatch can help you gently introduce movement into your day.

6. Talk it out with a chatbot

Sometimes, you just need to say things out loud — or type them out — to start making sense of how you feel. That’s where AI chatbots like ChatGPT can help. They’re not a replacement for professional advice, but they can be a helpful judgment-free sounding board when you need to think something through. Whether you’re feeling stressed, stuck, or just need to let something out, chatting with an AI can give you a safe space to reflect, organise your thoughts, or even uncover your own solutions.

Just be mindful not to overshare any personal or identifying information if you’re not comfortable. And of course, if you’re struggling with your mental health, it’s always best to reach out to a qualified professional.

7. Get inspired, not overwhelmed

Most of us have a love-hate relationship with social media. We can’t seem to stay off it but often wonder if we’d be better off without it! But while social media can be draining, it can also be energising — it all depends on your feed. By positively engaging with the elements of your social feed that positively entertain, educate or uplift you, and unfollowing or muting sources of stress or negativity, your social media interactions might just take a turn for the better.

Seek out accounts and creators who make you feel motivated, happy, or understood, and ditch the ones that drag you down. Your mental health will thank you.

Remember, you’re important

This May, Zen is proud to support Mental Health Awareness Month. We hope these simple tips have given you something to think about, but the most important thing to remember this month — and always — is to take care of yourself. You deserve it.