When you think of taking care of your mental health, you may think about booking an appointment with a therapist or following a structured self-care routine — but true mental health is about the small actions we take every day to check in with ourselves.

Here are 7 mental health check-in questions followed by Microsteps you can try today. If you're struggling with your mental health, consider reaching out to a mental health professional for support.

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1. When was the last time you put your phone away completely?

Spending time offline can help you stay present with the people around you. Putting away your phone can also reduce “doomscrolling”  and reduce the tendency to compare yourself to others online.

Microstep: Tonight, set a reminder to put your phone away 30 minutes before bed. Taking time to unplug at the end of the day allows you to unwind and reflect.

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2. Have you made time for at least 5 minutes of movement today?

Research shows that just 5 minutes of movement can improve blood pressure and boost your mood, and reduce stress.

Microstep: Sneak in a 1-minute "exercise snack" between daily tasks to keep moving. Next time you're waiting for your coffee to brew or on hold during a call, do a quick set of squats or jumping jacks. These "exercise snacks" can add up and help you stay active throughout the day.‍

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3. How often do you take a moment to appreciate the little things?

Gratitude has been shown to improve mental health and help you maintain perspective during difficult times. Taking just a moment for gratitude each day can help you focus on what’s important and stay resilient.

Microstep: Write down one small thing you’re grateful for today, whether it’s a nourishing meal you’re having for lunch, or a kind greeting from a stranger in the elevator. It’s a powerful way to shift your focus to the positive and cultivate a mindset of gratitude. ‍

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4. When was the last time you did a media audit?

You may be surprised how much of a toll the ongoing news cycle can take on your well-being. Taking a few minutes to look through your notification settings, who you follow online, and what kind of content you regularly consume can help you regain a sense of control and protect your mental space.

Microstep: Do a media audit. Spend a few minutes adjusting your news alerts on your phone or unfollowing accounts that leave you feeling anxious or upset — small changes that can help you set healthier boundaries.‍

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‍5. Have you been outside today?

Sunlight boosts serotonin, often dubbed the "feel-good" hormone. Just getting outside for a few minutes can improve your mood and your mental health.

Microstep: Get some sunlight within the first hour after you wake up. Circadian rhythm research shows that getting sunlight in the first hour after we wake up helps us stay alert. ‍

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‍6. Do you incorporate different colors into your meals?

Eating a variety of colorful foods ensures you’re eating enough nutrients, vitamins and minerals, which can support brain health and emotional well-being.

Microstep: When prepping your next meal, try the rainbow challenge: how many colors of whole foods can you add to your plate? The more colors, the more micronutrients. Shoot for at least three different ones.‍

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7. Do you have plans with a friend this week?

Isolation is linked with poor mental health, while connecting with others can improve our mood and help us cope with stressful situations.

Microstep: Text a friend to see if they’d like to grab a coffee, come over to catch up, or go for a walk. Taking time to connect with people who make us happy can be a powerful way to improve mental health.