Use the Thrive 5 to build mental health

An important component of mental health literacy is understanding how to foster and maintain good mental health.

While there are many unique and relevant ways to foster and maintain good mental health, research consistently points to five ways that can help. The Thrive 5 are: moving regularly, sleeping soundly, eating to feel nourished, helping others, and connecting socially.

Explore your path to mental health by trying out the tips below:

Adding activity to each day can help you manage stress and can boost your mood.


  • Taking a stretch beak (or two) during your day
  • Busting a move to your favourite song
  • Parking or getting off at a bus stop farther away
  • Taking a brisk walk for 10 minutes each day
  • Standing for five minutes at the beginning of each hour 

Getting enough quality sleep can help you tackle work, classes, and life’s everyday challenges.


  • Turning off your screens before bed
  • Establishing a bedtime routine
  • Taking a 20-minute nap during the day
  • Waking up at the same time every day
  • Going to sleep when you’re feeling sleepy

Eating a balanced diet will fuel your mind and body.


  • Adding one more vegetable to each meal
  • Incorporating one plant-based meal into your diet each week
  • Having breakfast
  • Taking time to smell your food
  • Packing a healthy lunch. Don’t forget snacks!

Helping others adds to your sense of purpose, connection, and wellbeing.


  • Offering your skills to someone in need
  • Volunteering for a campus or community event
  • Joining a cause close to your heart
  • Caring for a plant or animal
  • Being a mentor to someone

Spending time with family, friends, and community provides a sense of belonging.


  • Introducing yourself to someone new
  • Sharing a meal with a friend
  • Reconnecting with someone you’ve lost touch with
  • Spending time with loved ones
  • Joining a club, leisure activity, or community group

If you are interested in learning more about research and literature that supports the Thrive 5, please contact the Thrive Committee.