Adopt small daily habits (such as morning light exposure, slow breathing exercises, and performing micro-tasks around the house) to biologically support our rhythms and stress levels, and to naturally boost our motivation.

noli's read

The impact of morning light exposure and evening darkness on our internal clock is validated by robust observational studies and randomized controlled trials (RCTs) measuring melatonin secretion. Slow breathing also has clinical evidence (RCTs) demonstrating its efficacy in soothing stress via vagus nerve stimulation. Regarding motivation, psychology validates the use of micro-goals: Locke and Latham's goal-setting theory (supported by meta-analyses) shows that breaking down a task into clear steps strengthens engagement. Conversely, the notion that making one's bed or tidying a drawer instantly releases dopamine is a highly simplified extrapolation. Brain imaging studies of the mesolimbic pathway reveal that this neurotransmitter is primarily linked to the anticipation of a reward or to novelty, and not automatically to the execution of routine chores. These rituals are more accurately categorized under behavioral activation, a validated therapeutic method for gently restoring a dynamic of action.

the sources

1. 1Blume C, Garbazza C, Spitschan M 2019
2. 2Brown TM et al. 2022
3. 3Zaccaro A et al. 2018