Ten-minute walk
Go outside and walk. Any direction, normal pace. Phone in your pocket, nothing in your ears. Look at things that are far away.
The ring fills quietly. Your phone buzzes once at the end, if it can.
10:00
Why this works
Across more than a hundred studies, a short easy walk improves mood. Evidence: solid The effect on stress is less certain, and the lift fades after a while. Evidence: decent It still beats ten more minutes of the same thoughts in the same chair.