In a three-week trial, students who capped each social app at ten minutes a day were less lonely and less low by the end than students who carried on as usual. Those who started lowest improved most. Evidence: decent
Young, one university, three weeks. But the built-in app timers on any phone make this a free experiment. The trial took three weeks to show the effect; a week is a start, not a verdict.
If ten minutes feels impossible, that's the result. Take it seriously.
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