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- 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
- 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
- A short walkGet up and walk for a few minutes, indoors or out. Walking reliably nudges mood up a little, though most studies used walks of 10 minutes or more.
- Evidence: Some
- Takes: 3 minutes
- Being social as an introvertOther people enjoy talking with you more than you think. Plan shorter, deeper contact, and build in recovery time.
- Evidence: Some
- Takes: an hour or two a week
- Leaving events early without guiltDecide your leaving time before you arrive, say a short goodbye to the host, and go. Most people notice your exit far less than you think.
- Evidence: Weak
- Takes: 2 minutes