1. Sleep, protected fiercely. Short or disrupted sleep is one of the strongest predictors of next-day anxiety and low mood. Keeping a regular wake time matters more than total hours. [1]
2. Movement, even tiny amounts. A 2023 umbrella review in the British Journal of Sports Medicine found that physical activity is roughly 1.5x more effective than counselling or medication for mild-to-moderate depression and anxiety. Walking counts. [2]
3. Time outdoors. As little as two hours a week in nature is associated with significantly better self-reported health and well-being, independent of income or chronic illness. [3]
4. One trusted relationship. The 85-year Harvard Study of Adult Development concluded that the quality of our close relationships is the single strongest predictor of long-term happiness and physical health — stronger than money, fame, or IQ. [4]
5. A practice of meaning. People who can name a 'why' for their life — caregiving, craft, faith, service — show lower rates of depression and even longer life expectancy. The 'why' doesn't have to be grand. [5]
None of these require buying anything. All of them compound. Pick one and start absurdly small.