Across more than a hundred studies, short, easy exercise lifts mood. The effect is consistent and it doesn't need to be hard or long. Evidence: solid
The lift fades after a while, and the effect on stress hormones is less clear than the effect on mood. Evidence: decent It still beats ten more minutes of the same thoughts in the same chair.
Outside adds daylight and a change of scene, both of which help on their own.
Same theme: A lift
A lift
Green space, weekly
Once a week, somewhere with trees or water, for an hour or more. Walk, fish, bike, sit.
1 hour a weekEvidence: decent
A lift
One creative hour a week
Draw, play, build, cook something new, write. An hour, no goal, nothing to show anyone.
1 hour a weekEvidence: worth trying
A lift
One real win a day
Every day, finish one thing you can point at. A fixed hinge, a sent email, a run. Write it down at night.
no timeEvidence: worth trying