Sonja Lyubomirsky Shares 6 Daily Habits to Lift Mood, Including 5 Minutes of Breath Work
Updated
Updated · The Washington Post · May 29
Sonja Lyubomirsky Shares 6 Daily Habits to Lift Mood, Including 5 Minutes of Breath Work
1 articles · Updated · The Washington Post · May 29
Thirty years into studying happiness, UC Riverside psychologist Sonja Lyubomirsky said she relies on six daily “non-negotiables” to protect her mood even on busy days.
Her list starts with small, repeatable actions: daily exercise — even 30 seconds or a 15-minute run — plus deliberate social connection, including physical touch that can boost oxytocin and calm.
She also pushes conversations beyond small talk, saying research shows people usually welcome deeper, more vulnerable exchanges and feel more connected afterward.
Two other habits target stress and meaning: spirituality or purpose, and simple breathing exercises, with five minutes of breath work shown to improve mood and lower anxiety.
The final practice is gratitude — keeping a running list of good things and expressing appreciation — which she said can reshape attention toward positive moments throughout the week.
Can six daily habits truly rewire our brains, or do they just mask symptoms of a society causing unhappiness?
With medicine embracing spirituality, how can doctors ethically guide patients without imposing their personal beliefs?