How to read more (and why it may boost your mental health)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Have a pile of unread books on your nightstand? Most of us do. Learn why reading more can actually boost your mental health and how to incorporate it into your daily life.
So many of us want to be avid readers. We may pick up every bestseller that hits the lists, or we may reserve dozens of titles on our library apps, but still with life’s seemingly endless to-do lists, getting past the dedication page can feel like a major accomplishment.
At the end of a long day, it can just feel easier to scroll on our phone than to flip through pages, but if you’re tired of wondering what stories lay behind that book cover, there are easy and manageable ways you can make it more of a habit in your life.
Need more convincing? Research shows that reading can reduce stress, improve focus, and even help you sleep better. So, keep reading to learn how to make reading a bigger part of your life. (You’re doing great already!)
What are the mental (and physical) health benefits of reading?
Reading isn’t just a fun way to entertain yourself or learn about the world. It’s also a natural stress reliever and a good form of self-care. Here are seven ways reading can help benefit both your physical and mental health:
1. Reading can help melt away stress: Studies show that just six minutes of reading can help lower your stress levels, even more than listening to music or going on a walk. When you read, your heart rate slows, your muscles relax, and your brain can gently shift away from the mental noise of the day.
2. It helps your brain stay sharp: Reading’s almost like strength training for your mind. The more you do it, the stronger your cognitive skills can become. Regular reading can help improve your memory, better your problem-solving skills, and even reduce your risk of cognitive decline as you get older.
3. It improves focus and attention: In the age of the internet, our attention spans have slowly become shorter and shorter. Reading can force you to slow down, focus, and stick with a single train of thought. Bonus: the more you read, the easier it can become to just concentrate in general.
4. Reading before bed helps you sleep better: Many of us tend to doomscroll before we go to bed which can inadvertently stress us out and sabotage our sleep. If you read a book instead, it can help signal to your brain that it’s time to relax, which can then help you more easily drift off into sleep.
5. Fiction can help build empathy: Ever sobbed over a character in a book? That’s because fiction can help you feel. Research suggests that reading fiction can enhance your ability to understand and connect with others. When you read a story, you feel like you’re the main character and experiencing their lessons and journeys may help your own relationships, and our everyday interactions.
6. Reading can give you a mental escape: Life can be overwhelming and some days, you just need a break. Books give you a chance to step outside of your own worries and into a different world. It’s almost like a vacation for your brain, minus all the annoying packing.
7. It can actually make you happier: Surprisingly, book lovers tend to be happier. A study from Yale University found that people who read books regularly lived longer. Research also suggests that reading can even boost your feelings of fulfillment and purpose.
Does it matter what you read?
A lot of us wonder if we should be reading more but also what we should be reading to get the most benefit. Here’s the truth: Any reading is better than no reading, and it usually helps to choose books that fit your mood, your goals, and your lifestyle.. So if you like graphic novels or fashion magazines, go for it! If reading nostalgic books from your childhood is going to make you feel comfy and light, why not go for that?
Escape the real world with fiction: Tired of the newscycle? Reading fiction books can be great if you’re wanting a break from real life. Plus, studies reinforce that fiction can improve your empathy and your emotional intelligence.
Try audiobooks when you’re on the go: Many of us wonder if you get the same benefits from listening to an audiobook that you do from reading and the great news is, yes! If you feel like you don’t have time to sit down and read, an audiobook offers the same benefits but you can listen while doing chores, driving, or even out for a walk/hike.
Explore short-form reading to save time: If length is the main concern, try reaching for short-form reading like essays, articles, and poetry. These are great go-tos if you’re short on time or it’s hard for you to sit still and focus for long periods of time.
Learn history or a new skill with nonfiction: If you want to connect more with the real world, nonfiction books can help you learn something new. Also, memoirs, history books, and self-help books can be nice ways to expand your knowledge and keep your brain sharp.
How to read more: 7 simple tips to incorporate reading into your life
Most of our days are packed with work and endless responsibilities, which can make trying to squeeze reading time in pretty hard. The truth is you don’t need to carve out hours of uninterrupted time to be a real reader. All you need is a few small shifts in how you approach it.
To help make reading a more doable part of your day, here are seven simple and manageable ways you can sneak it into your routine.
1. Start smaller thank you think
We all make the mistake of setting an ambitious goal when we’re first trying something and then quickly bailing when we don’t hit that goal. To make a goal easier to stick to, start small.
Consider reading just one page before bed, and that’s it. Or if you prefer to read in the morning, maybe tell yourself that you’ll read for only five minutes while drinking your tea. Once reading starts to feel easier to you, chances are that you’ll just naturally start to do more of it.
2. Swap screen time for some book time
A lot of us tend to spend way more time than we realize checking emails and watching just one more episode of our favorite show. Consider swapping 10 of those minutes out to read.
If you tend to scroll on your phone before bed, try to read just three pages of a book instead. If you usually open your socials while in line, consider switching that out with an e-book. Tiny swaps like this can add up over time, and before you know it, you might’ve even finished a book without even trying.
3. Always have a book with you
Typically, when books are more easily accessible, you’ll find yourself reaching for them more often. Always having a book, or an e-book, on hand can help keep reading top of mind.
To help you reach for a book more, consider downloading a reading app like Kindle or Libby so you always have something to read on your phone. You could also leave a book in places you naturally slow down like your bedside table, your desk, or in the living room.
💙 Listen to Slow Down with Jay Shetty if it’s hard for you to take breaks and find a moment to read.
4. Embrace audiobooks
If sitting down with a book is just not your cup of tea, consider giving audiobooks a try. The beauty of audiobooks is they let you “read” while doing other things.
You could listen while you go for a walk, or as you clean the house. And you can even increase the playback speed slightly to get through books faster if that's something you’d like.
💙 Listen to The Nightlight with Michael Barbaro if you’re wanting to listen to a story as you wind down for rest.
5. Make reading part of your routine
Linking reading to an established routine can help make it feel more automatic. It will most likely be easier to stick with when it’s built into something you already do.
If you workout most days of the week, consider listening to an audiobook while you run or stretch. And if you usually journal in the morning, maybe add five more minutes after that to read five pages.
6. Stop forcing yourself to finish books you don’t love
So many of us can drag ourselves through books that we just don’t enjoy, or honestly even hate, hoping that it’ll get better. The truth is there’s a reason the acronym DNF (did not finish) has joined the zeitgeist. There’s no rule that says you need to finish every book you start. If you’re not enjoying it, stop. Give yourself permission to move on to something you like more.
Reading should feel fun and not like homework, so if it doesn’t grab you in the first 50 pages, or even less, ditch it. You don’t have to waste your time on books that feel like a chore.
7. Join a reading challenge or book club
Sometimes, just having a little accountability can make all the difference in making us stick with a habit. If you thrive with a little outside motivation, consider joining a book club. Discussing books with others can also help make reading more engaging. (Here are 12 tips to motivate yourself if you’re having trouble in that department.)
You could also reach out to a friend you know who loves books and ask them to read the same book as you for the next month or season. This can help put enough pressure on you to keep going but not so much that it adds stress to your life.
How to read more FAQs
Are there reasons I should read more?
There are many reasons reading more can benefits you. For starters, it can be a great form of self-care and help you gain knowledge. Reading may reduce your stress, improve your focus, and even strengthen your memory.
Reading’s a simple way to slow down and disconnect from distractions. Plus when you do it regularly, it can also help you sleep better, boost your creativity, and even make you more empathetic.
Does one type of reading benefit your mental health more?
There isn’t one type of reading that’s “better” for you. Typically the best reading for your mental health is just the kind that makes you feel good. If you’re feeling overwhelmed, fiction could be soothing because it allows you to step into another world and temporarily leave your worries behind.
If you’re feeling like you’re wanting to stay mentally sharp, nonfiction could be the thing for you. Essays or poetry can also help provide you with a quick mental reset. It really just depends on what you’re feeling in the moment. Go with what feels right and try not to judge yourself for that decision.
How do I make reading every day a habit?
To make reading an easier addition into your life, start very small. If you force yourself to read an hour a day, it could start to feel like a chore which makes it that much easier for you to give up on it. Instead, consider reading just one page before bed or for only five minutes in the morning.
The goal should be to try and make reading as easy and accessible as possible. To help make this a reality, consider keeping a book on your nightstand, or maybe even downloading an e-book on your phone. You could also listen to an audiobook as you drive into work or you could attach reading to something you already do like while relaxing on your lunch break.
What are quick ways I can add reading into my busy life?
If sitting down to read feels impossible with your current schedule, there are other quick ways you can sneak it into your routine without taking up a huge chunk of time. Here are three manageable ways you can do that:
Listen to an audiobook while you commute to work, exercise, or just do your chores.
Keep an e-book on your phone so you can read as you wait in lines.
Switch just five minutes of scrolling on your phone for five minutes of reading.
Can I train myself to read more?
Like any habit, the more you do it, the easier it can get. If you haven’t read in a bit or you struggle to focus, consider starting with something light and engaging. This can help make it easier to stick with. Also give yourself permission to quit books that you just don’t like or aren’t holding your attention.
Your goal with reading should be to have fun so it doesn't feel like homework. You can also try the “temptation bundling” trick by pairing reading with something you enjoy, like cozying up in your favorite chair. Over time by doing tricks like this, your reading stamina usually can naturally start to increase, and picking up books might start to feel a little more like second nature.
Calm your mind. Change your life.
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