Huberman Lab
Mental Health Toolkit: Tools to Bolster Your Mood & Mental Health
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Quick takeaways
- The six pillars for improving mood and mental health are sleep, light, movement, nutrition, social connection, and stress control.
- Creating a predictable environment through the six pillars allows the brain to better regulate thinking, planning, and memory, leading to more positive affects and emotions even during challenging situations.
Deep dives
The Big Six for Mood and Mental Health
The six pillars for improving mood and mental health are sleep, light, movement, nutrition, social connection, and stress control. These pillars are essential for maintaining stable and improved mood and mental health. In terms of sleep, it is important to get between six to eight hours of quality sleep per night and maintain a consistent sleep routine. Getting morning sunlight and consistent light throughout the day positively affects mood and mental health. Movement, including cardiovascular and resistance training, boosts mood and mental health. Nutrition plays a critical role by providing quality calories, essential nutrients, and regulating neurotransmitter production. Social connection affects mood and mental health, with positive interactions providing savings and negative interactions causing stress. Finally, stress control involves real-time tools like physiological sighing, reducing stress in the moment, and offline tools like deliberate cold exposure to increase stress tolerance and practice maintaining calm and control.
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