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5 Science-Backed Habits for Mental Health

5 science-backed habits for a healthier mind

These aren't productivity hacks. They're habits backed by peer-reviewed research that measurably protect and improve mental health. Enter your email to get the full guide, and a quick look at all five below.

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The 5 habits

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1

Track What You Do

Harkin et al., 2016, meta-analysis of 138 studies, 19,951 participants

Simply monitoring your own behavior, writing it down, checking it off, produces measurable change even without coaching or motivation. The act of observing shifts the behavior.

Start: Pick two habits. Check them off for seven days. That's it.
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2

Stack New Habits Onto Old Ones

Lally et al., European Journal of Social Psychology, 2010

Attaching a new behavior to an existing daily anchor dramatically raises follow-through. The existing habit becomes a reliable cue, no willpower required.

Start: "After I [existing habit], I will [new habit] for 2 minutes." Write it down.
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3

Write If-Then Plans

Gollwitzer, American Psychologist, 1999

People who write a specific plan, "If it is Tuesday at 7am, I will meditate in my bedroom", are 2-3× more likely to follow through than those who just set intentions.

Start: Write one sentence per habit: "If it is [time], then I will [habit] at [place]."
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4

Log Your Mood Daily

Harter et al., Perspectives on Psychological Science, 2010

Self-awareness of emotional states is itself a component of thriving, not just a side effect. When you can see how your habits affect your mood, you make better decisions.

Start: Rate 1-10 at the same time each day. Look for patterns after two weeks.
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5

Protect Your Sleep

Walker, Why We Sleep, 2017 (peer-reviewed sleep research, 1990-present)

Sleep deprivation impairs emotional regulation and increases anxiety reactivity more than almost any other factor. The other four habits fight uphill without this foundation.

Start: Start a 30-minute wind-down routine at the same time every night.

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