Boost Library — Science-Backed Micro-habits

Practice deep abdominal breathing for 2 minutes to enhance relaxation.

Take 60 seconds to practice slow breathing by inhaling deeply for 4 seconds, holding for 4 seconds, and exhaling for 4 seconds.

Take a moment to tense and relax each muscle group in your body, starting from your toes and moving up to your head, for 2 minutes.

Take 2 minutes to write down three negative thoughts and then reframe each one into a positive statement.

Take 2 minutes to write down three positive things that happened today and how they made you feel.

Take a moment to reflect on a recent setback and write down one lesson you learned from it.

Take a moment to reflect on three positive experiences from your week to boost your mood.

Spend 2 minutes identifying a recent anxious thought and write down a more positive or realistic perspective on it.

Spend 5 minutes journaling about a recent stressor and write down a positive reframe for it.

Set specific goals for the week to enhance your focus and reduce feelings of overwhelm.

Review your daily schedule each morning to reduce overwhelm.

Spend 2 minutes breaking your biggest task into smaller, manageable parts to make it less overwhelming.

Spend 2 minutes planning your next day by listing 3 priority tasks.

Take a 10-minute walk outside to clear your mind and reduce stress.

Take a brisk 5-minute walk to boost your mood.

Do 2 minutes of high-intensity jumping jacks to boost your mood.

Engage in a 2-minute self-guided VR public speaking task to practice your skills.

Take a moment to visualize a positive school scenario for 2 minutes.

Schedule a 20-minute exposure session today to face a small fear.

Try a 2-minute guided VR mindfulness exercise to help reduce anxiety.

Practice deep breathing for 5 minutes after your VR session to enhance relaxation.

Spend 2 minutes visualizing a calming VR scene to reduce anxiety.

Take a deep breath in for 4 seconds, hold for 4 seconds, and exhale slowly for 6 seconds. Repeat for 2 minutes.

Take a moment to breathe in through your left nostril for a count of four, hold for four, and exhale through your left nostril for a count of six. Repeat this for two minutes.

Spend 2 minutes practicing resonance breathing by inhaling for 4 seconds, holding for 4 seconds, and exhaling for 6 seconds.

Take a 2-minute mindful breathing break by focusing on your breath and noticing each inhale and exhale.

Engage in 5 minutes of mindfulness meditation using a guided app.

Engage in mindful breathing for 5 minutes before a stressful situation.

When you notice a distressing thought, say to yourself, 'I am having the thought that...' to create distance from it.

When you feel anxious, say to yourself, 'that's just a thought' to help distance yourself from the worry.