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Commonly discussed for Stress and mood5

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How calm, relaxed, or emotionally steady you feel through the day.

Brisk walkHabit

Moderate aerobic movement most days: a brisk walk, cycling, or similar. One of the most-studied habits for mood, sleep and daytime energy.

Commonly discussed forFatigue Sleep Stress and mood

Established research area

Mindfulness or breathingHabit

A short daily session of guided breathing or mindfulness. Commonly discussed for stress, anxiety and focus.

Commonly discussed forFocus Stress and mood

Established research area

Resistance trainingHabit

Strength work with weights, bands or bodyweight, twice a week or more. Commonly discussed for mood, sleep, recovery and energy.

Commonly discussed forFatigue Recovery Sleep Stress and mood

Established research area

Morning daylightHabit

Getting outdoor light within an hour or two of waking, without sunglasses. Commonly discussed for circadian timing, sleep and mood.

Commonly discussed forFatigue Sleep Stress and mood

Emerging research

Cold showerHabit

Ending a shower with 30–90 seconds of cold water. Commonly discussed for alertness, mood and recovery; the evidence is thin.

Commonly discussed forFatigue Recovery Stress and mood

Limited research so far