Every day, we brush our teeth, tie our shoes, get some sleep. These routines aren’t remarkable, but they keep us functioning. They’re simple actions, repeated often, that maintain our physical wellbeing.
But what’s the equivalent for mental health?
At MindSpot, Australia’s first national digital psychology service, that question sparked a program of research that would go on to involve over 25,000 Australians, span multiple clinical trials, and lead to a world-first mental health model now known as The Big 5. These are five types of simple everyday actions that are consistently linked to lower symptoms of anxiety and depression, and greater life satisfaction.
The result is a practical, evidence-based framework for mental health that’s easy to understand, free to access, and adaptable across contexts. This growing body of research shows that mental health isn’t just about how we think or feel; it’s also about the things we do.
The science behind The Big 5
Despite the increasing popularity of self-care, little research has identified which behaviours have the strongest links to improved mental health, and few studies have tested whether there is a tipping point, that is, how often should we do these actions to obtain meaningful change.
The Big 5 is the product of a structured, multi-phase research program that began with a simple question: What do people do when they’re feeling mentally well, and can doing those same things help others feel better too?
The research team, led by MindSpot’s Executive Director, Prof. Nick Titov AM, began by analysing survey data from over 6,000 adults, using a validated scale development methodology. They examined a wide range of everyday behaviours to determine which were most strongly associated with low symptoms of anxiety and depression and high life satisfaction. Statistical modelling revealed five domains that consistently stood out above the other actions.
These are The Big 5:
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Meaningful activities – activities that give us a sense of accomplishment or satisfaction
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Healthy thinking – having realistic thoughts about ourselves, the world, and the future
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Goals and plans – having realistic, achievable goals that can help us stay motivated and move forward
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Healthy routines – Routines we do automatically that set us up for the day
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Social connections – staying connected to our family and friends
Initial cross-sectional studies found that people who performed these actions more frequently reported significantly better mental health outcomes. In fact, a clear tipping point emerged: those who did The Big 5 on at least three to four days a week reported fewer symptoms of anxiety and depression, and greater life satisfaction.
Subsequent studies in Australia and Canada confirmed these findings. Across different groups of people, more frequent engagement in The Big 5 was strongly associated with lower PHQ-9, GAD-7, and K-10 scores, reinforcing the link between what we do and how we feel.
Proving the impact: Experimental evidence
While correlation and observation are essential, the research team set out to test causality. Does increasing how often people perform The Big 5 behaviours improve mental health?
A randomised controlled trial (RCT) involving over 250 adults with anxiety and depression tested this. Participants troubled by symptoms of depression and anxiety received daily SMS prompts targeting Big 5 actions for four weeks. Results showed that, compared to the control group, the intervention group experienced a 28% reduction in PHQ-9 scores, while the control group experienced a 9% reduction. The findings indicated moderate, but clinically significant improvements with this simple, ultra-low-intensity intervention.
To test the reverse, a recent RCT used a three-phase protocol to explore whether restricting Big 5 behaviours in symptom-free adults would lead to symptom onset, and whether resuming those behaviours would restore mental health. Seventy symptom-free adults were randomly assigned to either continue their usual routines or deliberately restrict their Big 5 behaviours for two weeks. The restriction group showed a significant increase in symptoms after restricting the Big 5 actions after only two weeks, which resolved during a four-week recovery phase when participants resumed the behaviours. Weekly check-ins and validated symptom measures confirmed these shifts.
Collectively, these findings demonstrate:
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A strong link between Big 5 frequency and mental health
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That reducing The Big 5 behaviours leads to increased symptoms of depression and anxiety
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That resuming these behaviours promotes recovery
In short, The Big 5 are not only associated with good mental health, they appear to play a role in maintaining it.
From research to real-world use
The Big 5 is being adopted by an increasing number of Australian organisations including HealthDirect and Vision Australia. Multiple groups in other countries have translated and are using The Big 5 or testing it with their own populations.
Here in Australia, MindSpot has translated this evidence into a range of practical tools and resources including The Big 5 Self-Assessment Sheet, The Big 5 Journal, and The Big 5 Video Mini-Series.
One of the most accessible formats is The Big 5 Wellbeing Messages. It’s a four-week self-guided SMS program that encourages participants to practise The Big 5 every day, with gentle prompts, and weekly progress tracking.
This approach is designed for people who:
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Are waiting for therapy or not yet ready for formal treatment
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Want to take proactive steps without committing to a longer program
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Are looking for simple, evidence-based ways to feel better in daily life
The format is purposefully light-touch: no app to download, no login required. Just daily texts that encourage and remind people to check in with their own behaviour and mental health.
Each week, participants are encouraged to take a brief quiz to track how often they’re doing The Big 5, providing insight and motivation to continue. It’s self-directed, practical, and designed to build momentum through repetition.
The translation of this research into practice reflects MindSpot’s broader mission: to provide accessible, evidence-based psychological support to all Australians. Through digital delivery and a no-cost model, MindSpot ensures that interventions like The Big 5 Wellbeing Messages are available to all, regardless of geography, income, or referral pathway, expanding reach without compromising clinical quality.
Why The Big 5 matters
The Big 5 doesn’t replace clinical care, but it provides an evidence-based foundation for self-management and early intervention. It’s simple, scalable, and grounded in rigorous research.
Unlike many mental health interventions, it doesn’t rely on high-intensity input, complex tools, or extended clinical engagement. It asks for something much smaller, that is, for people to do more of the simple things that are good for their mental health, and it’s backed by serious science.
Just as we teach people to care for their bodies through daily hygiene and routine, we can teach them to care for their minds the same way.
Conclusion
The Big 5 isn’t complicated, it’s not a panacea, nor is it revolutionary, and that’s precisely the point. These are actions people are often already doing. It’s not about overhauling people’s lives. It’s about building a habit, providing a nudge – an action a day to keep the tough days at bay.
Put simply, this is about noticing what helps, doing it more often, and doing it intentionally. These aren’t big asks; it’s not groundbreaking. But it is evidence-based. And for many, it can be game-changing.
To learn more about the Big 5 or connect with MindSpot, visit www.mindspot.org.au
