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Doctors recommend these micro habits to boost your mood, mental wellness in minutes

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  Published in Health and Fitness on Wednesday, October 8th 2025 at 10:47 GMT by moneycontrol.com
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Micro‑Habits that Doctors Swear By to Give Your Mood a Quick Boost

In a world where our screens have become the most constant companion and the pace of life keeps accelerating, it can feel impossible to carve out time for mental‑wellness rituals. A recent MoneyControl feature, “Doctors recommend these micro‑habits to boost your mood, mental wellness in minutes,” argues that the antidote isn’t a marathon of therapy or a full‑day retreat, but a handful of tiny habits that can be slotted into even the tightest schedules. The article, penned by health correspondent Arijit Bhattacharya, pulls together the insights of several medical specialists and researchers, and backs their suggestions with contemporary evidence.

1. Mindful Breathing – “The 4‑7‑8” Technique

Dr. Amit Jaiswal, a neuro‑psychiatrist at AIIMS, emphasizes the power of controlled breathing. “In as little as a minute, you can lower cortisol levels and bring your nervous system into a calmer state,” he says. The 4‑7‑8 pattern – inhale for 4 seconds, hold for 7, exhale for 8 – is a time‑tested practice linked to studies published in the Journal of Clinical Psychology (2019). The article even includes a brief tutorial video (link to YouTube) that shows how to implement it right at your desk.

2. A 5‑Minute Stretch Routine

A simple set of shoulder rolls, neck tilts, and gentle hip stretches can dramatically improve blood flow and reduce tension. Dr. Neha Patel of the Indian Institute of Medical Sciences cites a 2021 survey where participants who stretched for five minutes reported a 30 % drop in perceived stress. The MoneyControl piece walks readers through a quick routine that can be performed between meetings, with an illustrative diagram.

3. Daily Gratitude Journaling

“Gratitude isn’t a feel‑good exercise; it rewires the brain,” notes Dr. Rajesh Menon, a cognitive‑behavioral therapist in Mumbai. He references the seminal Harvard Health Publishing research (2017) that found regular gratitude logs improve sleep and bolster emotional resilience. The article includes a printable 3‑item gratitude prompt that readers can download.

4. Sunlight and Fresh Air

The piece highlights a growing body of research linking even 10 minutes of outdoor exposure to increased serotonin production. Dr. Sangeeta Gupta, an endocrinologist, recommends stepping outside during lunch breaks or taking the stairs instead of the elevator. She points readers toward the American Psychological Association’s guidelines (APA.org) on the benefits of daylight.

5. Mindful Eating Habits

Food and mood are closely intertwined. Dr. Karthik Ramasamy explains that eating slowly and paying attention to texture can trigger the release of oxytocin, a hormone associated with bonding and contentment. The article links to a research brief from the European Journal of Clinical Nutrition (2020) that found mindful eating reduced binge episodes by 25 %.

6. Micro‑Digital Detox

Dr. Leena Sharma, a psychiatrist, warns against the “always‑on” culture. She suggests setting a timer for a 15‑minute window each evening during which no screens are allowed, allowing the brain to unwind. The MoneyControl feature includes a link to the “Digital Well‑being” app guidelines by the World Health Organization.

7. Power Naps

A short, 10‑minute nap can enhance alertness and creativity. Dr. Sanjay Singh, a sleep specialist, cites the National Sleep Foundation’s research that shows napping reduces cortisol and improves memory consolidation. The article gives tips on how to nap effectively without disrupting nighttime sleep.

8. Micro‑Acts of Kindness

The piece rounds out with a social angle: performing a small act of kindness each day—paying for someone’s coffee, sending a supportive text—can trigger oxytocin release and foster a sense of belonging. Dr. Usha Nair refers to a 2022 study in Social Psychiatry and Psychiatric Epidemiology that correlated micro‑acts of kindness with lower depression scores.

9. Setting Micro‑Goals

Finally, Dr. Manoj Verma underscores the psychological payoff of achieving small, tangible objectives. “When you tick off a short task, dopamine spikes, which reinforces positive behavior,” he explains. The article provides a template for setting a “Micro‑Goal” sheet that tracks daily progress.

How These Habits Work Together

Rather than a single, isolated practice, the article argues that the real power comes from weaving several micro‑habits into a cohesive routine. By pairing breathing exercises with gratitude journaling, for example, you create a positive feedback loop that keeps your mood elevated throughout the day. Dr. Jaiswal summarizes this synergy: “Think of these micro‑habits as the building blocks of mental wellness. They’re not a replacement for therapy or medication, but a set of low‑effort, high‑reward strategies that anyone can adopt.”

Takeaway for the Reader

MoneyControl’s feature offers more than a list of wellness tricks—it provides a framework for turning fleeting minutes into meaningful mental health investments. By borrowing a handful of techniques from the experts and weaving them into your day, you can keep your mood buoyant, even when life gets hectic. All the resources mentioned—including video tutorials, printable prompts, and research links—are accessible through the article’s “Related Resources” section, ensuring that you have the support needed to get started.

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