Lifestyle tools that support mood

High-leverage habits that often help everything else work better: light, sleep, movement, breathing, and routine design.

1) Sleep stack (simple version)

1. Same wake time daily (even weekends).
2. 10–20 minutes of morning light exposure.
3. Limit late caffeine; create a consistent wind-down routine.

2) Breathing protocol (4–6)

Inhale 4 seconds, exhale 6 seconds, repeat for 3–5 minutes.

3) Movement and mood

Start tiny: a 10-minute walk after lunch can help sleep and daytime stability.