Foundations

The basics that hold everything else up. If you only have energy for one area of this site, make it this one. Each page is short.

SleepShort sleep makes good moods rarer and bad moods stronger. Improving sleep improves how you feel. For the how-to, go to sleepgood.now.
- Evidence: Strong
- Takes: 7 or more hours a night
MovementRegular activity gives a small, reliable lift in good moods, and a single walk helps within minutes. For training plans, go to liftgood.now.
- Evidence: Strong
- Takes: 10 minutes or more, most days
Daylight and time outdoorsAim for about two hours a week in green spaces and some daylight every morning. The evidence is mostly surveys, but it's consistent and the cost is low.
- Evidence: Some
- Takes: about 2 hours a week
Food and regular mealsBeing hungry makes you more irritable, and eating more fruit and vegetables goes with better wellbeing. The effects are modest. For the full picture, go to eatgood.now.
- Evidence: Some
- Takes: three meals a day
Alcohol and caffeineAlcohol helps you fall asleep but breaks up the second half of the night, and hangovers often bring anxiety. Caffeine can make you jittery, especially in large doses.
- Evidence: Some
Phone and social mediaScreens are not as harmful as headlines say, but using less social media gave small mood gains in trials. Fewer notifications and a phone out of reach at meals are easy places to start.
- Evidence: Some
Time with peopleTime with other people is one of the most reliable links to feeling good. Regular, ordinary contact counts, including short chats with acquaintances.
- Evidence: Some