Join group activities – sports, yoga class, or music groups.
Group participation reduces loneliness, improves bonding, and motivates regular activity.
Ref: Kotwal AA, Fuller SM, Myers JJ, Hill D, Tha SH, Smith AK, M Perissinotto C. A peer intervention reduces loneliness and improves social well-being in low-income older adults: A mixed-methods study. J Am Geriatr Soc. 2021 Dec;69(12):3365-3376. doi: 10.1111/jgs.17450. Epub 2021 Sep 4. PMID: 34449870; PMCID: PMC8648986.
Engage in indoor or outdoor games at least twice a week
Games improve memory, reduce stress, encourage teamwork, and keep the mind sharp.
Ref: https://www.verywellmind.com/top-websites-and-games-for-brain-exercise-2224140
Set small achievable goals and celebrate progress
Goal setting increases motivation, gives direction and enhances self-esteem.
Ref: Ehrlich C. Evaluation of the Happiness Through Goal-Setting Training. Psychol Rep. 2023 Aug;126(4):1910-1932. doi: 10.1177/00332941211071007. Epub 2022 Mar 22. PMID: 35084260; PMCID: PMC10291381.
Spend 20min outdoor - daily park, garden or balcony sunlight
nature exposure lowers blood pressure, reduces anxiety, and improves mood.
Ref: Jimenez MP, DeVille NV, Elliott EG, Schiff JE, Wilt GE, Hart JE, James P. Associations between Nature Exposure and Health: A Review of the Evidence. Int J Environ Res Public Health. 2021 Apr 30;18(9):4790. doi: 10.3390/ijerph18094790. PMID: 33946197; PMCID: PMC8125471. Mizumoto, T., Ikei, H., Hagiwara, K. et al. Physiological adjustment effects of viewing natural environment images on heart rate variability in individuals with depressive and anxiety disorders. Sci Rep 15, 16317 (2025). https://doi.org/10.1038/s41598-025-00681-4
Watch a funny movie, listen to jokes, or laugh with friends daily.
Laughter lowers stress hormones, boots immunity, and instantly lifts your mood.
Ref: Yim J. Therapeutic Benefits of Laughter in Mental Health: A Theoretical Review. Tohoku J Exp Med. 2016 Jul;239(3):243-9. doi: 10.1620/tjem.239.243. PMID: 27439375.
Practice 10 min of deep breathing or meditation daily
Mindfulness calms your nervous system, reduces anxiety, improves focus, and helps you feel present.
Ref: Calderone A, Latella D, Impellizzeri F, de Pasquale P, Famà F, Quartarone A, Calabrò RS. Neurobiological Changes Induced by Mindfulness and Meditation: A Systematic Review. Biomedicines. 2024 Nov 15;12(11):2613. doi: 10.3390/biomedicines12112613. PMID: 39595177; PMCID: PMC11591838.
Do one act of kindness daily – help a neighbor, compliment someone or volunteer.
Acts of kindness release oxytocin (feel-good hormone) and strengthen emotional well-being.
Ref: Mathers N. Compassion and the science of kindness: Harvard Davis Lecture 2015. Br J Gen Pract. 2016 Jul;66(648):e525-7. doi: 10.3399/bjgp16X686041. PMID: 27364679; PMCID: PMC4917056.