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Behavioral Healthcare

6 Daily Habits to Boost Your Mood & Mental Health



6 Daily Habits to Boost Your Mood & Mental Health

Want to boost your mental health and improve your mood naturally? In this video, we break down six essential pillars for mental wellness — practical, science-backed tools that anyone can implement into their daily routine. From sleep hygiene to light exposure, movement, nutrition, social connection, and stress control, this guide gives you a foundation to take charge of your mental and emotional wellbeing.

Whether you’re dealing with stress, low mood, or just want to feel better and more energized, these habits are for everyone. Start small and see the big impact over time.

0:00 – The Mental Health Crisis
0:26 – The Big 6 Pillars
0:44 – Pillar 1
2:40 – Pillar 2
3:51 – Pillar 3
4:48 – Pillar 4
5:46 – Pillar 5
6:58 – Pillar 6

This video is a condensed and highly edited version of the full 124 minute podcast from @hubermanlab. We highly recommend watching the full episode and following the pod.

Andrew D. Huberman is an American neuroscientist and tenured associate professor in the department of neurobiology and psychiatry and behavioral sciences at Stanford University School of Medicine.

Speaker: Andrew Huberman
YouTube: @HubermanLab
Source: https://www.youtube.com/watch?v=CJIXbibQ0jI&t=651s&pp=ygUUYW5kcmV3IGh1YmVybWFuIG1vb2Q%3D

View 14 Comments

14 Comments

  7. @SavageMonkOfficial on

    So you're telling me sleep, sunlight, squats, steak, strong bonds, and sighing like a Jedi can fix my anxious gym-rat brain? Say less, sensei. The Big 6 just became my new training split—for life.

  10. @re20brain on

    (00:00) The video discusses tools for improving mood and mental health, especially in the context of the current global mental health crisis. The focus is on the six major pillars of mental and physical health.

    (00:32) The first pillar is sleep. Most people need between 6-8 hours of sleep, though some may require more or less. Consistency in sleep routine is key to regulating mood and mental health.

    (01:06) Quality sleep is a lifelong process, and one should aim for consistent sleep times and optimal amounts of deep and REM sleep for better mood and energy levels.

    (02:01) Light exposure is the second pillar. Exposure to natural sunlight in the morning has numerous positive effects on mood, focus, and nighttime sleep. If sunlight is unavailable, artificial lighting can help until the sun rises.

    (03:31) The third pillar is movement. Cardiovascular exercise for 180-220 minutes per week, along with weekly high-intensity workouts, supports mental health. Resistance training is also essential for overall well-being.

    (04:59) Nutrition is the fourth pillar. A balanced diet of quality, non-processed foods is essential for brain health and mental well-being. Macronutrients like proteins, fats, and carbohydrates, as well as micronutrients, are necessary for mood regulation.

    (05:33) The fifth pillar is social connection. Limiting stressful or taxing social interactions can help reduce negative emotions and stress. It’s crucial to understand which interactions contribute positively or negatively to one's mental health.

    (06:41) The sixth pillar is stress control. Having effective, accessible tools to manage stress is vital. The "physiological sigh" (deep inhale, micro-inhale, and long exhale) is an effective stress-reduction technique.

    (07:09) Stress management techniques are essential for maintaining mental health. The physiological sigh is a simple, quick tool to calm down in stressful situations.

    (08:11) The video emphasizes that managing stress and incorporating these pillars into daily life can improve mental health and mood consistently over time.

  13. @Lilypalmer2025 on

    What’s truly crazy is, once you read Rethinking Health Secrets you realize how blinded you were, but it’s never too late. That book has some serious knowledge

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