I bet you too, at least once, have thought: “I could use a six-month vacation after every Monday.” Well there is good news: to feel better every day you don’t need trips to the Maldives or interior revolutions. Ten minutes is enough. It is not a motivational meme, but the result of serious research published on Journal of Medical Internet Research.
A program of daily micro-actions – simple things like writing down three reasons to be grateful or celebrating a friend’s joy – improved mood, sleep and reduced stress in 17,598 people. All in just one week.
Ten minutes a day are enough to change the way you feel (and sleep)
The project, called The Big Joy Projectis a concentration of scientific common sense. Each day participants had to do something tiny, like watch a nature video, make a kind gesture, or reflect on a personal value. Stuff that can be done in less time than a reel on Instagram.
Yet, the results were remarkable: more happiness, less stress and significantly better sleep.
Those who followed the program to the end reported double the improvements compared to those who gave up.
The message is clear: consistency beats complexity.
Paradoxically, the greatest benefits came from people with the most economic or social difficulties. Maybe because, when life takes so much from you, even five minutes of kindness becomes a regenerating luxury.
The brain loves joy
Neuroscientist Elissa Epel, from the University of California, explains it well:
Joy is a skill, not a fluke.
When we focus on positive emotions, the brain literally changes shape. Activity in the prefrontal cortex (the area that helps us manage emotions) increases, while the amygdala, which triggers stress and fear, calms. Small moments of joy activate the parasympathetic system, our “natural brake”, which slows down our heartbeat and brings us back to breathing. Like mini-emotional yoga sessions, but without a mat.
And there’s no need to pretend to be zen. Even watching a sunset on YouTube or smiling at someone on the street has real effects. The brain registers the gesture, the body responds, and for a few minutes we feel more alive. That’s all. Simple, but powerful.
The seven days of happiness
Do you want to test it? Here is the “Italian” version of the seven-day program:
Ten minutes in total. Zero excuses.
The study doesn’t promise miracles: it’s not a cure for depression or anxiety, but a way to make daily life more sustainable. A little emotional training that brings us back to an often forgotten truth: happiness is not a permanent state, but a direction.
And, just like in the gym, discipline is needed. It’s hard at first, then it becomes natural. And perhaps, between a list of gratitude and a “how are you?” sincerely, you will discover that feeling better every day is not a luxury, but a choice.
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