Practise
Health experiments
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Research tells you what helps on average. An experiment tells you what helps you. Each one has a question, a length and what to notice each day — and says honestly what it cannot measure.
No phone for the first 30 minutes after waking
If I stay off social media for the first 30 minutes after waking, my mornings may feel calmer and my mood may improve. (7 days)
What to notice
- How your mornings feel
- Whether it is easier to start work or study
- How strong the urge to check is
What this can’t measure: MFJ compares the mood, stress and sleep you log in Health. It does not see your screen time or focus, so notice those yourself and write them in your reflection.
The same wake-up time every day, weekends too
If I get up at the same time every day, my sleep may become steadier. (14 days)
What to notice
- How easy waking up feels
- Your energy in the afternoon
No caffeine after early afternoon
If I stop caffeine after early afternoon, I may sleep longer. (14 days)
What to notice
- How quickly you fall asleep
- How rested you feel
Screens away 45 minutes before bed
If I put screens away 45 minutes before bed, I may sleep longer. (14 days)
What to notice
- How long it takes to fall asleep
- What you did instead
What this can’t measure: MFJ compares the mood, stress and sleep you log in Health. It does not see your screen time or focus, so notice those yourself and write them in your reflection.
Non-essential notifications off for a week
If I turn off non-essential notifications, my days may feel less stressful. (7 days)
What to notice
- How often you pick up the phone anyway
- Whether you missed anything that mattered
What this can’t measure: MFJ compares the mood, stress and sleep you log in Health. It does not see your screen time or focus, so notice those yourself and write them in your reflection.
A 10-minute walk every day
If I walk for 10 minutes every day, my mood may lift. (14 days)
What to notice
- Your energy after walking
- Your mood on walk days and other days
What this can’t measure: Log each walk as exercise in My Body so MFJ can count it.
Move for 20 minutes on most days
If I plan 20 minutes of movement into most days, I will move more often than I do now. (14 days)
What to notice
- What made it easy or hard to fit in
- How your body feels
Three good things each evening
If I write down three good things each evening, my mood may improve a little. (14 days)
What to notice
- Whether you start noticing good things during the day
- Whether it starts to feel forced
Postpone worries to a daily worry time
If I postpone worries to a 15-minute worry time, my days may feel less stressful. (14 days)
What to notice
- How many worries still matter when worry time comes
- How easy it is to postpone
One real conversation every day
If I have one real conversation a day, my mood may improve. (7 days)
What to notice
- How you feel after talking
- Who you found yourself reaching for