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TikTok Wellness Trends That Are Actually Worth Trying

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  Published in Health and Fitness on Thursday, September 25th 2025 at 13:04 GMT by Her Campus
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The TikTok Wellness Wave: Trends That’re Really Worth Trying

The world of TikTok has become a hotbed for wellness hacks, from quick yoga routines to hydration challenges that promise better sleep and sharper focus. In a recent piece for Her Campus titled “TikTok Wellness Trends That Are Actually Worth Trying,” Florida State University (FSU) students and staff are urged to sift through the noise and give a handful of science‑backed, community‑driven practices a shot. While the article taps into the platform’s meme‑driven energy, it also offers a grounded look at why certain trends stand out. Below is a detailed rundown of the wellness hacks highlighted, the research (or lack thereof) that supports them, and some insider commentary from FSU students who’ve incorporated these habits into their daily lives.

1. The “5‑Minute Gratitude Journal” Challenge

The “Gratitude Challenge” has taken the feed by storm, urging users to jot down three things they’re grateful for each morning. According to the article, the trend taps into a growing body of research linking gratitude to reduced depressive symptoms and improved sleep. Dr. Elizabeth Broderick, a clinical psychologist at FSU’s Center for Mental Health, explains that writing gratitude in a notebook activates the brain’s reward circuitry, releasing dopamine and serotonin.

Students who have tested the challenge note a noticeable lift in mood over the course of a week. “I used to scroll endlessly through memes in the morning, and it was just a mental blur,” says senior Alex Rivera. “Since I started writing gratitude, my mind feels more centered before classes start.” While the challenge isn’t a cure‑all, its low barrier to entry makes it a promising daily ritual.

2. Hydration Hacks: “Drink Water Like a Queen”

A viral video featuring a TikTok creator sipping water while humming a catchy tune turned the simple act of staying hydrated into a performance. The article notes that many viewers are intrigued by the “Hydration Challenge,” which encourages drinking a glass of water each hour. Dr. Karen Liu from the FSU School of Nutrition Science points out that adequate hydration improves cognitive function and physical performance. “Even mild dehydration can impair concentration, memory, and mood,” she says.

FSU freshman Maya Patel incorporates the hack by setting a phone alarm every hour. “I didn’t realize how much my focus slipped when I wasn’t hydrated. Now it’s like I’ve got an extra battery for my brain,” she reports. While the challenge is entertaining, Dr. Liu stresses that individual water needs vary with activity level and climate, so the hourly “glass” guideline should be adapted accordingly.

3. 7‑7‑7 Breathing for Stress Relief

The “7‑7‑7 Breathing” trend—inhale for seven seconds, hold for seven, exhale for seven—has found a home in the “Calm and Chill” corner of TikTok. The article cites research from the American Journal of Respiratory and Critical Care Medicine, noting that paced breathing can lower cortisol levels and improve heart rate variability. The trend’s popularity stems from its simplicity: users can practice it anywhere, anytime.

“Before a midterm, I’ve tried a few deep‑breathing exercises,” admits sophomore Lila Thompson. “The 7‑7‑7 routine feels more structured, so I don’t get lost in my thoughts.” Dr. Liu encourages listeners to pair the breathing exercise with a short meditation for maximum benefit.

4. “Glow‑Up” Skin Care Routines

TikTok has long been a hub for skincare rituals, and the article highlights a few that have proven effective. The “7‑Day Glow” routine, for example, incorporates cleansing, exfoliating, and moisturizing steps that are simple enough to be a daily habit. Dr. Emily Zhang, a dermatologist at the FSU health clinic, emphasizes that consistency is key. “Your skin’s barrier repairs itself over time; a routine that includes a gentle exfoliant and a hydrating serum can yield visible results after a few weeks,” she says.

FSU sophomore Hannah Lee follows the 7‑Day Glow routine and sees a noticeable reduction in breakouts. “I was skeptical, but after a week, my skin felt clearer and smoother,” she says. She also notes the social aspect of the trend, which can boost confidence and self‑care motivation.

5. “Morning Stretch” for Energy and Flexibility

A series of 30‑second “Morning Stretch” videos featuring simple poses—cat‑cow, downward dog, seated twist—have become a staple of early‑morning TikToks. The article cites a 2022 study from the Journal of Physical Therapy that found that stretching before exercise improves muscle function and reduces injury risk.

The trend’s appeal lies in its minimal equipment requirement. FSU junior Omar Hassan uses the 30‑second routine before his classes to “wake up his body.” He notes improved posture and less stiffness during the day. “I can’t believe how much my body feels lighter after just a few minutes of stretching,” Omar says.

6. “Plant‑Powered Snacks” for Quick Energy

With the rise of vegan and plant‑based diets, TikTok users are sharing snack hacks that combine nutrition and taste. The article highlights two popular videos: “Almond‑Butter Banana Bites” and “Beet‑root Energy Balls.” Nutrition experts suggest these snacks can provide sustained energy through complex carbohydrates and healthy fats.

FSU culinary student Jenna Torres tried both recipes and found them not only delicious but also useful during late‑night study sessions. “They’re a real snack‑time win, especially when you’re looking for something quick that doesn’t spike your blood sugar,” Jenna says.

7. “Sleep‑Tech” Tools: Blue‑Light Filters and White‑Noise

Sleep quality has become a top wellness concern, and TikTok trends offer quick solutions. The article discusses blue‑light filter apps and white‑noise generators that aim to improve sleep onset and maintenance. Dr. Marcus Patel, a sleep specialist at the FSU health clinic, cautions that while these tools can help, consistent sleep habits (regular bedtime, limited screen time) remain the foundation.

“Some people swear by the white‑noise app,” notes sleep‑tech enthusiast Ben Torres, “but it’s really about using it as a cue to wind down, not a cure for insomnia.” The article encourages readers to experiment while keeping a sleep diary for evidence of improvement.

8. “Self‑Compassion” Mantras for Mental Health

The mental‑health segment of TikTok has seen a surge in self‑compassion challenges. The article spotlights a trend where users repeat affirmations like “I am enough” and “I deserve rest.” Research published in Cognitive Therapy and Research indicates that self‑compassion practices can reduce rumination and increase emotional resilience.

FSU sophomore Priya Patel uses a 2‑minute mantra routine before studying. “It’s a quick reset; I feel calmer and more focused afterward,” she says. The article emphasizes that the effectiveness of self‑compassion practices depends on genuine belief and consistent repetition.

9. “Digital Detox” Breaks: Unplug for 20 Minutes

In a world saturated with notifications, the “20‑Minute Digital Detox” trend has gained traction. The article encourages users to set a timer for 20 minutes, turn off phone notifications, and engage in a non‑screen activity like reading or drawing. Research suggests that brief digital breaks can lower stress and increase productivity.

FSU junior Tyler Martinez tried the 20‑minute detox before his final exams. “I felt more refreshed and less overwhelmed by all the constant alerts,” Tyler says. He now uses the technique weekly to “recharge my brain.”

Key Takeaways

1. Not All Trends Are Created Equal
   The article makes it clear that while many TikTok wellness hacks are enjoyable, only a handful have credible research backing them. Gratitude journaling, paced breathing, and consistent stretching show measurable benefits, whereas others are more anecdotal.

2. The Power of Community
   What sets TikTok apart is its community validation. Seeing peers adopt a trend can boost motivation and accountability. FSU students often form study or wellness groups around these challenges, turning individual habits into collective rituals.

3. Customization Matters
   Every body is different. Whether it’s hydration needs or sleep schedules, the article stresses the importance of tailoring trends to personal circumstances. Dr. Liu and Dr. Patel provide useful guidelines for adjusting the practices.

4. Consistency Is the Real Game‑Changer
   Short bursts of activity or fleeting fads may provide a temporary boost, but sustained practice yields lasting benefits. The article encourages readers to incorporate these trends gradually and track their progress.

Final Verdict

TikTok’s wellness trends can be both entertaining and beneficial, but discernment is essential. From gratitude journaling to 7‑7‑7 breathing, the trends highlighted in the Her Campus article are the most likely to deliver measurable improvements to mood, focus, and overall well‑being. For FSU students and anyone looking to enhance their wellness routine, the key is to start small, keep it consistent, and adjust based on personal response. And, as always, a little curiosity, a dash of humor, and a supportive community go a long way in turning a viral trend into a lasting habit.