Creating a Reading Routine for Mental Health

We often think of mental health in the negative, such as having a disorder or problem. However, mental health is actually a state of well-being. It guides our ability to cope with life stressors, realize our abilities, learn, work, and contribute to our community (World Health Organization, 2022). We can implement strategies in our lives that support mental health and mitigate mental health conditions like depression or anxiety. One of those strategies is reading.

How Reading Can Support Mental Health

Casual reading has mental health benefits. Readers find that the act of reading reduces stress, regardless of the type of material they read (Schabasser, 2024). A much-cited finding from the University of Sussex reports that reading reduces stress levels by 68 percent (Lewis, 2009). Researchers further comment that the time spent reading can be as brief as six minutes a day. Stress impacts the body and mind by affecting a person’s energy, ability to concentrate, and mood (American Psychological Association, 2022). Reading can be an effective tool to reduce a person’s stress level and support mental health.

When a proficient reader reads a text, they can enter a state of “deep reading” that allows them to take another perspective. Deep reading requires attention and insight, and we in turn are given stronger theory of mind, empathy, and critical thinking strategies (Kidd & Castano, 2013; Mar et al., 2006; O’Sullivan et al., 2015). With these cognitive skills, readers can develop better social connections with others, which in turn further supports mental health (Kawachi, 2001).

Sleep is a well-known contributor to mental health. Poor sleep is linked with physical health problems and increased cognitive and mental health problems such as depression and anxiety (Chattu et al., 2018). Reading before bed can help improve sleep quality (Finucane et al., 2021). The Sleep Foundation notes that reading before bed can help signal to the brain that it is time to relax and prepare for sleep onset.

Older adults who read at least once a week are less likely to have cognitive decline as they age (Chang et al., 2021). This effect is long-term, indicating that it is protective of cognitive functioning. Reading has even been linked with longevity; people who read are more likely to live longer (Bavishi et al., 2016). The act of reading is support for cognitive health throughout our lifespan.

Principles of Developing a Routine

Building a new routine depends on the formation of habits. In Atomic Habits, James Clear outlines effective strategies for building a new habit:

1. Make it obvious.

• Become aware of current habits
• Use implementation intentions
• Use habit stacking
• Design your environment

2. Make it attractive.

• Use temptation bundling
• Join a culture that values your new habit
• Create a motivation ritual

3. Make it easy.

• Reduce friction
• Prime the environment
• Master the decisive moment
• Use the two-minute rule
• Automate your habits

4. Make it satisfying.

• Use reinforcement
• Design a way to see the benefits
• Use a habit tracker
• Never miss twice

Implementing a Reading Routine

Reading routines are personal, and only you will know your individual situation. That said, here are some strategies to consider when building a reading routine at home based on the psychology of forming new habits:

1. Make it obvious.

• Take inventory of what you do during the day. Notice any habits are you already performing and if there are any you would like to decrease or replace.
• Determine when and where you will start reading. Think about the time of day you want to read and the spaces in your home or community that you want to read in.
• Link reading to habits you already do, such as reading right before bed or during a commute to work.
• Display books around your home. Keep library books nearby.

2. Make it attractive.

• Pair listening to audiobooks with necessary tasks like housework, driving, or working out. (Yes, audiobooks count as reading.)
• Join a book club. Many local libraries have book clubs for patrons. Goodreads and other book media platforms host online book clubs as well.
• Have a small snack or a quick walk before settling in to read.

Habit Formation Essential Reads

Doing Less Can Break Your Worst Habits

Breaking Bad: How to Break Up With Your Bad Habits

3. Make it easy.

• Keep books in your bag or at your bedside. If you have an e-reader, keep a book downloaded and ready to read.
• Put your phone into Do Not Disturb for the time you want to read.
• Decide what you want to read ahead of time so you can quickly start reading when and where you want to.
• Read high-interest books. Consider genre fiction and other reading mediums, such as comics or graphic novels.
• Put a reminder or an alert on your phone for when you need to start reading.

4. Make it satisfying.

• Reward yourself after you spend time reading.
• Use an app like Bookly or StoryGraph to track reading progress.
• Make it easy to get back on track. Don’t force yourself to read a book that is not capturing your interest. Your initial goal is to build a reading habit, not read specific books. Once your habit is solid, you can work toward new reading goals.

With these strategies, you are well on your way to building a reading routine that will benefit your mental health. Happy reading!