Whose research? Here it is.

Quick Pump

Stamatakis et al. (2022). Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality. Nature Medicine.

Lee, Shiroma, Kamada, Bassett, Matthews, Buring (2019). Association of Step Volume and Intensity With All-Cause Mortality in Older Women. JAMA Internal Medicine.

Hara Hachi Bu

Most, Tosti, Redman, Fontana (2017). Calorie restriction in humans: An update. Ageing Research Reviews.

Waziry, Ryan, Corcoran et al. (2023). Effect of long-term caloric restriction on DNA methylation measures of biological aging in healthy adults from the CALERIE trial. Nature Aging.

Contrast Shower

Buijze et al. (2016). The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial. PLoS ONE.

Šrámek et al. (2000). Human physiological responses to immersion into water of different temperatures. European Journal of Applied Physiology.

Secret Muscles

Kegel (1948). Progressive Resistance Exercise of the Pelvic Floor: A Clinical Method. American Journal of Obstetrics and Gynecology.

Dorey, Speakman, Feneley, Swinkels, Dunn (2005). Pelvic floor muscle exercises for erectile dysfunction. BJU International.

Pastore, Palleschi, Fuschi, Maggioni, Rago, Zucchi, Costantini, Carbone (2014). Pelvic floor muscle rehabilitation for patients with lifelong premature ejaculation: a novel therapeutic approach. Therapeutic Advances in Urology.

One Breath

Zaccaro et al. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience.

Mindful Eating

Robinson et al. (2013). Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating. American Journal of Clinical Nutrition.

Your Next Step

Driskell, Copper, Moran (1994). Does mental practice enhance performance? A meta-analysis. Journal of Applied Psychology.

Pham & Taylor (1999). From thought to action: Effects of process- versus outcome-based mental simulations on performance. Personality and Social Psychology Bulletin.

Toth, McNeill, Hayes, Moran, Campbell (2020). Does mental practice still enhance performance? A 24 Year follow-up and meta-analytic replication and extension. Psychology of Sport and Exercise.

One Sentence

Bavishi, Slade, Levy (2016). A chapter a day: association of book reading with longevity. Social Science & Medicine.

Wilson, Boyle, Yu, Barnes, Schneider, Bennett (2013). Life-span cognitive activity, neuropathologic burden, and cognitive aging. Neurology.

Find Your Level

Lieberman, Eisenberger, Crockett, Tom, Pfeifer, Way (2007). Putting feelings into words: Affect labeling disrupts amygdala activity in response to affective stimuli. Psychological Science.

A Wee Bit Grateful

Emmons & McCullough (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology.

Seligman, Steen, Park, Peterson (2005). Positive psychology progress: empirical validation of interventions. American Psychologist.

Cregg & Cheavens (2021). Gratitude Interventions: Effective Self-help? A Meta-analysis of the Impact on Symptoms of Depression and Anxiety. Journal of Happiness Studies.

Be Human & Connect

Holt-Lunstad, Smith, Layton (2010). Social Relationships and Mortality Risk: A Meta-analytic Review. PLoS Medicine.

Kumar & Epley (2022). Random acts of kindness produce more well-being benefits than expected. Journal of Experimental Psychology: General.

One Important Goal

Locke & Latham (2002). Building a practically useful theory of goal setting and task motivation. American Psychologist.

Harkin, Webb, Chang, Prestwich, Conner, Kellar, Benn, Sheeran (2016). Does monitoring goal progress promote goal attainment? A meta-analysis. Psychological Bulletin.

Prepare

Wood, Mazar, Neal (2022). Habit formation and behavior change. Annual Review of Psychology.

Meaningful Action

Uphoff, Ekers, Robertson et al. (2020). Behavioural activation therapy for depression in adults. Cochrane Database of Systematic Reviews.

Gollwitzer (1999). Implementation intentions: Strong effects of simple plans. American Psychologist.

Gollwitzer & Sheeran (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology.